Mediterranean Diet Jamaican Rice and Peas
Elevate your weeknight dinners with the vibrant flavors of this Mediterranean Diet Jamaican Rice and Peas recipe! A heart-healthy twist on the traditional Caribbean dish, it swaps white rice for nutrient-rich brown rice while retaining the classic pairing of kidney beans and creamy coconut milk. Fragrant garlic, scallions, and fresh thyme infuse every bite with layers of irresistible seasoning, complemented by a hint of warm allspice. Cooked to perfection in a single pot, this easy recipe comes together in just under an hour, making it an ideal choice for nourishing yet flavorful meals. Whether you're embracing Mediterranean-inspired eating or simply craving bold Jamaican cuisine, this dish is a wholesome way to satisfy your taste buds. Perfect for meal prep or served fresh with your favorite protein! Keywords: Mediterranean Diet, Jamaican Rice and Peas, healthy dinner recipe, brown rice with coconut milk.
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Recipe Information
Ingredients
- 1 cup Brown rice
- 1 cup Canned kidney beans
- 1 cup Coconut milk, light
- 1 cup Water
- 2 cloves Garlic
- 2 Scallions
- 1 teaspoon Fresh thyme
- 0.5 teaspoon Allspice
- 0.25 teaspoon Black pepper
- 0.5 teaspoon Sea salt
- 1 tablespoon Extra virgin olive oil
Instructions
Rinse the brown rice under cold running water until the water runs clear. Drain well.
Peel and mince the garlic cloves, and finely chop the scallions.
In a medium-sized pot, heat the olive oil over medium heat.
Add the garlic and scallions to the pot and sauté for about 1-2 minutes until fragrant and the scallions are softened.
Add the drained rice, coconut milk, water, thyme, allspice, black pepper, and salt to the pot. Stir well to combine.
Drain and rinse the canned kidney beans, then add them to the pot.
Bring the mixture to a boil over medium-high heat.
Once it reaches a boil, reduce the heat to low, cover the pot with a tight-fitting lid, and simmer for 35 minutes or until the rice is tender and the liquids are absorbed.
After 35 minutes, remove the pot from heat and let it stand, covered, for an additional 5 minutes to allow the flavors to meld.
Fluff the rice with a fork, remove thyme sprigs if using fresh, and adjust seasoning if necessary before serving.
Nutrition Facts
Calories |
742 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 27.9 g | 36% | |
| Saturated Fat | 12.2 g | 61% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1790 mg | 78% | |
| Total Carbohydrate | 103.5 g | 38% | |
| Dietary Fiber | 20.1 g | 72% | |
| Total Sugars | 4.7 g | ||
| Protein | 25.4 g | 51% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 183 mg | 14% | |
| Iron | 10.5 mg | 58% | |
| Potassium | 1289 mg | 27% | |
*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.
