Heart-Healthy Jamaican Rice and Peas
Elevate your weeknight dinners with this flavorful and nutritious Heart-Healthy Jamaican Rice and Peas recipe, a lighter twist on the Caribbean classic. Made with wholesome brown rice, protein-packed no-salt-added kidney beans, and the creamy richness of light coconut milk, this dish is both satisfying and heart-smart. Fresh thyme, chopped green onion, and ground allspice infuse the rice with aromatic, authentic Jamaican flair, while a whole Scotch bonnet pepper adds a subtle kick without overpowering the dish. With just 10 minutes of prep and simmering to perfection in under an hour, this one-pot wonder is ideal for busy evenings. Serve it as a vibrant side or a standalone plant-based meal that’s rich in fiber and free of unnecessary sodium. Perfect for anyone looking to combine bold Caribbean flavors with healthy eating!
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Ingredients
- 1 cup Brown rice
- 1 15 oz can Canned kidney beans, no-salt-added
- 1 cup Light coconut milk
- 1 cup Water
- 2 Garlic cloves, minced
- 1 Green onion, chopped
- 4 Fresh thyme springs
- 1 Scotch bonnet pepper
- 0.5 teaspoon Allspice, ground
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper, ground
Directions
Step 1
Rinse and drain the kidney beans in a colander to remove excess sodium.
Step 2
In a medium saucepan, combine the rinsed beans, brown rice, coconut milk, and water.
Step 3
Add the minced garlic, chopped green onion, and thyme sprigs to the mixture in the saucepan.
Step 4
Carefully place the whole scotch bonnet pepper on top of the rice mixture without breaking it, to infuse flavor without excessive heat.
Step 5
Stir in the allspice, salt, and black pepper.
Step 6
Bring the pot to a boil over medium-high heat.
Step 7
Once boiling, reduce the heat to low, cover the saucepan with a lid, and let simmer for 35 to 40 minutes, or until the rice is tender and the liquid is absorbed.
Step 8
Remove the thyme sprigs and scotch bonnet pepper from the pot and discard them.
Step 9
Fluff the rice and peas with a fork before serving, adjusting seasoning to taste if necessary.
Nutrition Facts
| Serving size | (833.5g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 405.0 |
| Total Fat 13.1g | 0% |
| Saturated Fat 10.1g | 0% |
| Polyunsaturated Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 1253.1mg | 0% |
| Total Carbohydrate 66.7g | 0% |
| Dietary Fiber 8.4g | 0% |
| Total Sugars 6.3g | |
| Protein 10.5g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 162.7mg | 0% |
| Iron 7.0mg | 0% |
| Potassium 650.1mg | 0% |
Source of Calories