Low Sodium Jamaican Rice and Peas

Savor the comforting flavors of the Caribbean with this Low Sodium Jamaican Rice and Peas recipe, a healthier twist on a traditional favorite. This dish brings together tender kidney beans, creamy coconut milk, and aromatic seasonings like thyme, scallions, and allspice to create a fragrant and flavorful rice dish that's light on salt but rich in taste. Infused with a hint of warmth from a whole scotch bonnet pepper and a touch of fresh ginger, this recipe delivers authentic island vibes in every bite. Perfect as a side dish or a hearty vegetarian main, it’s a wholesome option that pairs beautifully with jerk chicken or grilled seafood. Ready in just under two hours, this recipe is ideal for family dinners or meal prep, offering a nutrient-packed, low-sodium alternative that doesn’t compromise on flavor.

Nutriscore Rating: 82/100

Prep Time:20 mins

Cook Time:90 mins

Total Time:110 mins

Servings: 6

Ingredients

• 1.5 cups long-grain white rice
• 1 cup dried kidney beans
• 1 cup unsweetened coconut milk
• 2 cups water
• 2 pieces scallions, chopped
• 4 sprigs fresh thyme
• 2 pieces garlic cloves, minced
• 4 pieces allspice berries
• 0.5 teaspoon black pepper, freshly cracked
• 1 tablespoon unsalted butter
• 1 teaspoon fresh ginger, grated
• 1 piece scotch bonnet pepper, whole

Directions

Step 1

Rinse the dried kidney beans under cold water. Soak them in water overnight or for at least 8 hours to rehydrate.

Step 2

After soaking, drain and rinse the beans again. Place them in a large pot and add 4 cups of fresh water.

Step 3

Bring the pot to a boil over medium-high heat. Once boiling, reduce the heat to medium-low and simmer the beans for about 45-60 minutes or until they are just tender.

Step 4

Drain the cooked beans and set aside. In the same pot, add the coconut milk, 2 cups of water, scallions, thyme, garlic, allspice, black pepper, grated ginger, and unsalted butter. Stir to combine.

Step 5

Add the drained kidney beans back to the pot along with the rice. Stir well to combine all the ingredients.

Step 6

Place the whole scotch bonnet pepper on top of the rice and beans mixture, ensuring it remains intact to add flavor without making the dish too spicy.

Step 7

Bring the mixture to a boil, then reduce the heat to low. Cover the pot with a tight-fitting lid and simmer gently for about 25-30 minutes, or until the rice is cooked and all the liquid has been absorbed.

Step 8

Once cooked, remove the scotch bonnet pepper and thyme sprigs. Fluff the rice and beans with a fork.

Step 9

Taste and adjust seasoning with additional cracked black pepper if needed.

Step 10

Serve hot as a side dish or enjoy as a main course with your choice of protein.

Nutrition Facts

Serving size	(1322.5g)

Amount per serving	% Daily Value*
Calories	1264.1

Total Fat 19.5g	0%
Saturated Fat 11.8g	0%
Polyunsaturated Fat 0g
Cholesterol 31mg	0%
Sodium 127.6mg	0%
Total Carbohydrate 220.9g	0%
Dietary Fiber 55.3g	0%
Total Sugars 8.9g
Protein 57.7g	0%

Vitamin D 0IU	0%
Calcium 907.6mg	0%
Iron 22.5mg	0%
Potassium 3291.9mg	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: 13.6%

Protein: 17.9%

Carbs: 68.5%