Health

Classic Jamaican Rice and Peas

jamaican-rice-beans Adobe Stock

Ingredients

  • 1 (14-ounce) can light coconut milk
  • 1/4 cup water
  • 1/2 teaspoon ground allspice
  • 1/2 teaspoon salt
  • Pinch of freshly ground black pepper
  • 3 fresh thyme sprigs
  • 1 garlic clove, crushed
  • 1 cup long-grain white rice (such as jasmine)
  • 1 (15-ounce) can dark kidney beans, rinsed and drained

Preparation


  1. Combine the first 7 ingredients (through garlic) in a medium saucepan over medium-high heat, and bring to a boil. Stir in rice; reduce the heat to low. Cover and cook 20 minutes, or until all the liquid is absorbed. Remove pan from heat; remove the thyme sprigs and garlic, and discard. Gently stir in the beans. Cover and let stand 5 minutes before serving.


  • :

  • Don't let the word "peas" fool you—many island dwellers refer to kidney beans as peas, and they're a very important part of this classic Jamaican rice and peas dish. Even better: this classic dish, which is flavored by garlic, thyme, and allspice is low in fat but still high in fiber, protein, and calcium. Eat it on its own or pair it with your favorite green veggies and a side of protein for a well-rounded (healthy!) meal. 
  • Yield: Serves 4 (serving size: 1 cup)

Nutritional Information

Calories per serving: 363
Fat per serving: 5g
Saturated fat per serving: 5g
Monounsaturated fat per serving: 0.0g
Polyunsaturated fat per serving: 0.0g
Protein per serving: 13g
Carbohydrate per serving: 66g
Fiber per serving: 11g
Iron per serving: 3mg
Sodium per serving: 323mg
Calcium per serving: 46mg

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