Whole30 Jamaican Rice and Peas
Elevate your Whole30 meal plan with this vibrant and flavorful Jamaican Rice and Peas recipe, a creative twist on the Caribbean classic. Instead of traditional rice, this dish uses riced cauliflower for a nutrient-packed, grain-free base, making it fully compliant with Whole30 guidelines. Simmered in creamy coconut milk and infused with aromatic allspice, fresh thyme, garlic, and green onions, every bite bursts with bold, Caribbean flavors. Red kidney beans add protein and richness, while the optional Scotch bonnet pepper gives a fiery kick for those who love heat. Finished with a squeeze of fresh lime juice, this dish is perfect for a quick and healthy weeknight dinner. Ready in just 45 minutes, it’s a guilt-free taste of the tropics you'll love to savor!
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Recipe Information
Ingredients
- 1 can (13.5 oz) Canned coconut milk
- 1 cup Water
- 1 large head Cauliflower
- 1 cup Red kidney beans
- 4 sliced Green onions
- 2 cloves, minced Garlic
- 4 sprigs Fresh thyme
- 1 teaspoon Allspice
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 whole (optional for heat) Scotch bonnet pepper
- 1 juice of Lime
Instructions
Begin by ricing the cauliflower. Remove the outer leaves and core from the cauliflower and cut it into chunks. Grate these chunks using a box grater with medium-sized holes to mimic the texture of rice, or use a food processor with a grating blade.
In a medium saucepan, add the coconut milk and water and bring to a gentle boil over medium-high heat.
Once boiling, add the red kidney beans, green onions, garlic, thyme sprigs, allspice, salt, and black pepper to the saucepan. Stir to combine.
If desired, add the whole Scotch bonnet pepper for a traditional splash of heat. Do not cut open the pepper; allow it to float on top so it infuses gently.
Reduce the heat to low and let the mixture simmer for about 20 minutes to allow the flavors to meld together.
After 20 minutes, add the riced cauliflower to the pot, stirring to ensure it is fully incorporated into the coconut milk mixture.
Cover the saucepan and cook for an additional 8-10 minutes, stirring occasionally, until the cauliflower is tender and has absorbed the flavors.
Remove the thyme sprigs and the Scotch bonnet pepper carefully before serving.
Finish by squeezing fresh lime juice over the rice and peas and give it a final stir to distribute the flavors.
Serve warm and enjoy this Whole30-friendly twist on a classic Jamaican dish.
Nutrition Facts
Calories |
1352 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 95.7 g | 123% | |
| Saturated Fat | 81.9 g | 410% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4414 mg | 192% | |
| Total Carbohydrate | 124.3 g | 45% | |
| Dietary Fiber | 33.5 g | 120% | |
| Total Sugars | 34.5 g | ||
| Protein | 38.2 g | 76% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 515 mg | 40% | |
| Iron | 22.5 mg | 125% | |
| Potassium | 4647 mg | 99% | |
*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.
