Authentic Jamaican Rice and Peas

🇯🇲 Authentic Jamaican Rice and Peas 🍚🍛

What is it?
Jamaican Rice and Peas is a traditional and iconic dish from Jamaica. Despite its name, it’s not your typical “peas” but rather kidney beans or gungo peas (pigeon peas) cooked with rice in a creamy and flavorful coconut milk sauce. It’s a staple in Jamaican cuisine and is often served alongside various main dishes, like jerk chicken or curry goat.

History:
The history of Jamaican Rice and Peas can be traced back to the island’s rich culinary heritage, influenced by African, Indigenous, and European cooking traditions. The combination of rice and beans with coconut milk is thought to have originated from West African cuisine, with the addition of coconut milk and various spices reflecting the island’s tropical environment. Over time, it has become a beloved and distinctive part of Jamaican culture and cuisine.

Components:

• 2 cups of rice (traditionally long-grain rice)
• 1 cup of kidney beans or gungo peas (pigeon peas)
• 1 can (400 ml) of coconut milk
• 2-3 cloves of garlic, minced
• 2-3 sprigs of fresh thyme
• 1-2 Scotch bonnet peppers (adjust to your spice preference)
• 1 small onion, finely chopped
• Salt and black pepper to taste
• 1-2 tablespoons of vegetable oil for sautéing

Steps to Prepare:

1. Rinse the Rice and Beans: Start by rinsing the rice and beans separately in cold water until the water runs clear.

2. Sauté the Aromatics: In a large pot, heat the vegetable oil over medium heat. Add the minced garlic, chopped onion, thyme, and Scotch bonnet pepper. Sauté until the onion becomes translucent and the spices release their flavors.

3. Add Rice and Beans: Stir in the rinsed rice and beans. Cook them with the aromatics for a few minutes, allowing them to absorb the flavors.

4. Coconut Milk and Water: Pour in the coconut milk and add enough water to cover the rice and beans by about an inch. Season with salt and black pepper to taste.

5. Simmer: Bring the mixture to a boil, then reduce the heat to low, cover the pot, and let it simmer for about 20-25 minutes or until the rice is tender and the liquid is absorbed. Make sure not to stir the rice too much to avoid it becoming too sticky.

6. Serve: Once the rice is cooked and has absorbed the coconut milk, fluff it with a fork, remove the Scotch bonnet pepper (or leave it in if you prefer more heat), and serve your delicious Jamaican Rice and Peas!

Time Needed:
Preparation time can take about 15-20 minutes, and the cooking time is approximately 25-30 minutes. So, in total, you can have this wonderful Jamaican dish ready in around 40-50 minutes.

Enjoy your Jamaican Rice and Peas as a side dish or a hearty meal on its own. It’s a tasty and comforting dish with a hint of spice and a lot of Caribbean flair! 🇯🇲🍽️😋

🍛 Jamaican Rice and Peas – Nutrition Facts and Health Information 🍚🇯🇲

Here’s a general overview of the nutrition and health information for Jamaican Rice and Peas. Keep in mind that specific values can vary depending on the recipe and portion size:

Nutrition Facts (per serving, based on a typical recipe):

• Calories: Approximately 350-400 calories per 1-cup serving.
• Carbohydrates: Rice and peas are primarily a source of carbohydrates, with around 60-70 grams per serving.
• Protein: A serving typically contains about 8-10 grams of protein.
• Fat: Coconut milk contributes to the fat content, with roughly 10-12 grams of fat per serving.
• Fiber: You can expect around 4-6 grams of dietary fiber in a serving.
• Sodium: The sodium content can vary depending on the amount of salt added but is generally relatively low.

Health Information:

1. Carbohydrates: Jamaican Rice and Peas are rich in carbohydrates, providing a good source of energy. The complex carbohydrates in rice and fiber in beans contribute to a steady release of energy and can help keep you feeling full.

2. Protein: While not particularly high in protein, the combination of rice and beans in this dish provides a modest amount of plant-based protein. It’s a good option for vegetarians and vegans to include some protein in their diet.

3. Fat: The fat content is mainly from coconut milk, which contains saturated fat. While coconut milk can add a delicious creamy texture, it’s essential to consume it in moderation due to its saturated fat content.

4. Fiber: The fiber content from the beans and rice is beneficial for digestion and can help maintain a feeling of fullness. Dietary fiber is important for overall digestive health.

5. Sodium: The sodium content can be controlled by adjusting the amount of salt added. Reducing sodium intake is generally recommended for maintaining heart health.

6. Vitamins and Minerals: Jamaican Rice and Peas can provide essential nutrients, including B vitamins, iron, and potassium from the beans. Additionally, coconut milk offers some vitamins and minerals, including manganese and copper.

7. Spices: The inclusion of spices like thyme and Scotch bonnet peppers can add not only flavor but potential health benefits. Spices are known for their antioxidant and anti-inflammatory properties.

Keep in mind that the overall nutritional profile may vary based on the specific ingredients and proportions used in your recipe. Adjusting ingredients like coconut milk and salt can help you tailor the dish to your dietary preferences and requirements.