Heart-Healthy Jamaican Rice and Peas
Experience the vibrant flavors of the Caribbean with this Heart-Healthy Jamaican Rice and Peas recipe, a nutritious twist on the traditional classic. Made with wholesome brown rice, no-salt-added kidney beans, and light coconut milk, this dish is rich in fiber and plant-based goodness. Fresh thyme, minced garlic, spicy Scotch bonnet pepper, and aromatic allspice create a nuanced medley of authentic Jamaican flavors, while careful preparation keeps the dish lower in sodium and saturated fat. Perfect as a flavorful vegetarian main course or a complementary side, this easy-to-make rice dish is ready in under an hour, bringing a taste of island life to your table.
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Recipe Information
Ingredients
- 1 cup Brown rice
- 1 15 oz can Canned kidney beans, no-salt-added
- 1 cup Light coconut milk
- 1 cup Water
- 2 Garlic cloves, minced
- 1 Green onion, chopped
- 4 Fresh thyme springs
- 1 Scotch bonnet pepper
- 0.5 teaspoon Allspice, ground
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper, ground
Instructions
Rinse and drain the kidney beans in a colander to remove excess sodium.
In a medium saucepan, combine the rinsed beans, brown rice, coconut milk, and water.
Add the minced garlic, chopped green onion, and thyme sprigs to the mixture in the saucepan.
Carefully place the whole scotch bonnet pepper on top of the rice mixture without breaking it, to infuse flavor without excessive heat.
Stir in the allspice, salt, and black pepper.
Bring the pot to a boil over medium-high heat.
Once boiling, reduce the heat to low, cover the saucepan with a lid, and let simmer for 35 to 40 minutes, or until the rice is tender and the liquid is absorbed.
Remove the thyme sprigs and scotch bonnet pepper from the pot and discard them.
Fluff the rice and peas with a fork before serving, adjusting seasoning to taste if necessary.
Nutrition Facts
Calories |
405 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.1 g | 17% | |
| Saturated Fat | 10.1 g | 50% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1253 mg | 54% | |
| Total Carbohydrate | 66.7 g | 24% | |
| Dietary Fiber | 8.4 g | 30% | |
| Total Sugars | 6.3 g | ||
| Protein | 10.5 g | 21% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 163 mg | 13% | |
| Iron | 7.0 mg | 39% | |
| Potassium | 650 mg | 14% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
