Low Fat Jamaican Rice and Peas
Savor the vibrant flavors of the Caribbean with this Low Fat Jamaican Rice and Peas recipe, a healthy twist on the classic island dish. Made with hearty brown rice, creamy low-fat coconut milk, and fiber-rich kidney beans, this recipe is a nutrient-packed side dish that doesn't skimp on flavor. Aromatic ingredients like fresh thyme, scallions, garlic, and a hint of allspice create a fragrant, irresistible base, while the option to add a whole Scotch bonnet pepper offers just the right amount of heat to spice things up. This easy-to-make recipe comes together in under an hour, making it perfect for weeknight dinners or family gatherings. Serve it alongside jerk chicken, grilled fish, or enjoy it as a standalone vegan dish for a satisfying meal. Healthy, delicious, and packed with authentic Caribbean flavors, this dish will have you coming back for more!
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Recipe Information
Ingredients
- 1 cup brown rice
- 1 cup canned low-fat coconut milk
- 1 cup water
- 1 cup canned kidney beans, drained and rinsed
- 2 stalks scallions
- 2 pieces garlic cloves, minced
- 2 sprigs fresh thyme
- 0.5 teaspoon allspice
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 piece scotch bonnet pepper, whole (optional)
- 1 piece lime wedge
Instructions
Rinse the brown rice thoroughly under cold water until the water runs clear, this removes excess starch.
In a medium saucepan, combine the rinsed rice, coconut milk, water, and beans.
Chop the scallions and add them to the pot along with the minced garlic, thyme, allspice, salt, and black pepper.
If using the scotch bonnet pepper for a bit of heat, add it whole to the mixture being careful not to burst it.
Bring the mixture to a boil over medium-high heat, then reduce the heat to low, cover, and let it simmer for about 35-40 minutes or until the rice is tender and the liquid has been absorbed.
Remove from heat and let it sit, covered, for an additional 5 minutes to steam.
Remove the thyme sprigs and scotch bonnet pepper from the pot.
Fluff the rice gently with a fork, squeeze the lime wedge over the rice for a pop of flavor, and serve warm.
Nutrition Facts
Calories |
596 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.7 g | 16% | |
| Saturated Fat | 9.0 g | 45% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1530 mg | 67% | |
| Total Carbohydrate | 101.5 g | 37% | |
| Dietary Fiber | 18.5 g | 66% | |
| Total Sugars | 7.6 g | ||
| Protein | 22.3 g | 45% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 196 mg | 15% | |
| Iron | 7.5 mg | 42% | |
| Potassium | 1324 mg | 28% | |
*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.
