Low Sodium Jamaican Rice and Peas
Delight in the vibrant flavors of the Caribbean with this Low Sodium Jamaican Rice and Peas recipe, a healthier twist on a classic island favorite. Packed with wholesome ingredients like long-grain white rice, tender kidney beans, and aromatic fresh thyme, this dish achieves its signature creamy texture from unsweetened coconut milk. A whole scotch bonnet pepper adds a subtle kick without overpowering, while scallions, garlic, and grated ginger infuse layers of bold flavor into every bite. Perfect for those watching their sodium intake, this recipe relies on natural spices like allspice and freshly cracked black pepper to enhance its savory taste. Ready in under two hours, it's a satisfying side dish or a hearty main when paired with your choice of protein—all while staying true to the comforting essence of Jamaican cuisine.
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Recipe Information
Ingredients
- 1.5 cups long-grain white rice
- 1 cup dried kidney beans
- 1 cup unsweetened coconut milk
- 2 cups water
- 2 pieces scallions, chopped
- 4 sprigs fresh thyme
- 2 pieces garlic cloves, minced
- 4 pieces allspice berries
- 0.5 teaspoon black pepper, freshly cracked
- 1 tablespoon unsalted butter
- 1 teaspoon fresh ginger, grated
- 1 piece scotch bonnet pepper, whole
Instructions
Rinse the dried kidney beans under cold water. Soak them in water overnight or for at least 8 hours to rehydrate.
After soaking, drain and rinse the beans again. Place them in a large pot and add 4 cups of fresh water.
Bring the pot to a boil over medium-high heat. Once boiling, reduce the heat to medium-low and simmer the beans for about 45-60 minutes or until they are just tender.
Drain the cooked beans and set aside. In the same pot, add the coconut milk, 2 cups of water, scallions, thyme, garlic, allspice, black pepper, grated ginger, and unsalted butter. Stir to combine.
Add the drained kidney beans back to the pot along with the rice. Stir well to combine all the ingredients.
Place the whole scotch bonnet pepper on top of the rice and beans mixture, ensuring it remains intact to add flavor without making the dish too spicy.
Bring the mixture to a boil, then reduce the heat to low. Cover the pot with a tight-fitting lid and simmer gently for about 25-30 minutes, or until the rice is cooked and all the liquid has been absorbed.
Once cooked, remove the scotch bonnet pepper and thyme sprigs. Fluff the rice and beans with a fork.
Taste and adjust seasoning with additional cracked black pepper if needed.
Serve hot as a side dish or enjoy as a main course with your choice of protein.
Nutrition Facts
Calories |
1264 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.5 g | 25% | |
| Saturated Fat | 11.8 g | 59% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 31 mg | 10% | |
| Sodium | 128 mg | 6% | |
| Total Carbohydrate | 220.9 g | 80% | |
| Dietary Fiber | 55.3 g | 198% | |
| Total Sugars | 8.9 g | ||
| Protein | 57.7 g | 115% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 908 mg | 70% | |
| Iron | 22.5 mg | 125% | |
| Potassium | 3292 mg | 70% | |
*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.
