Low Fat Jamaican Rice and Peas

Discover the vibrant flavors of the Caribbean with this Low Fat Jamaican Rice and Peas recipe—a lighter, healthier twist on the Jamaican classic. Made with nutty brown rice, creamy low-fat coconut milk, and protein-packed kidney beans, this dish is infused with aromatic herbs like fresh thyme and scallions, plus a hint of warm allspice. For those who enjoy a touch of heat, a whole scotch bonnet pepper can be added without overpowering the dish. This recipe keeps things low-fat and wholesome while preserving the authentic, bold flavors. Perfect as a flavorful side or a satisfying plant-based main, it's ready in under an hour and pairs beautifully with grilled seafood, jerk chicken, or roasted veggies. Plus, a squeeze of fresh lime juice at the end brightens the dish, making it irresistibly delicious and refreshing.

Nutriscore Rating: 74/100

Prep Time:10 mins

Cook Time:40 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 1 cup canned low-fat coconut milk
• 1 cup water
• 1 cup canned kidney beans, drained and rinsed
• 2 stalks scallions
• 2 pieces garlic cloves, minced
• 2 sprigs fresh thyme
• 0.5 teaspoon allspice
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 1 piece scotch bonnet pepper, whole (optional)
• 1 piece lime wedge

Directions

Step 1

Rinse the brown rice thoroughly under cold water until the water runs clear, this removes excess starch.

Step 2

In a medium saucepan, combine the rinsed rice, coconut milk, water, and beans.

Step 3

Chop the scallions and add them to the pot along with the minced garlic, thyme, allspice, salt, and black pepper.

Step 4

If using the scotch bonnet pepper for a bit of heat, add it whole to the mixture being careful not to burst it.

Step 5

Bring the mixture to a boil over medium-high heat, then reduce the heat to low, cover, and let it simmer for about 35-40 minutes or until the rice is tender and the liquid has been absorbed.

Step 6

Remove from heat and let it sit, covered, for an additional 5 minutes to steam.

Step 7

Remove the thyme sprigs and scotch bonnet pepper from the pot.

Step 8

Fluff the rice gently with a fork, squeeze the lime wedge over the rice for a pop of flavor, and serve warm.

Nutrition Facts

Serving size	(1029.7g)

Amount per serving	% Daily Value*
Calories	596.1

Total Fat 12.7g	0%
Saturated Fat 9.0g	0%
Polyunsaturated Fat 0g
Cholesterol 0mg	0%
Sodium 1529.7mg	0%
Total Carbohydrate 101.5g	0%
Dietary Fiber 18.5g	0%
Total Sugars 7.6g
Protein 22.3g	0%

Vitamin D 0IU	0%
Calcium 195.7mg	0%
Iron 7.5mg	0%
Potassium 1324.4mg	0%

*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.

Source of Calories

Fat: 18.8%

Protein: 14.6%

Carbs: 66.6%