Mediterranean Diet Jamaican Rice and Peas

Infuse the vibrant flavors of the Caribbean into your Mediterranean-inspired lifestyle with this healthy twist on a classic Jamaican Rice and Peas recipe. Made with wholesome brown rice, creamy light coconut milk, and protein-packed kidney beans, this dish offers a delicious medley of earthy thyme, aromatic allspice, and fragrant garlic. Enhanced with the fresh brightness of scallions and a drizzle of extra virgin olive oil, it’s a satisfying, nutrient-rich meal that perfectly balances traditional Jamaican flavors with Mediterranean diet principles. A simple, one-pot recipe ready in under an hour, it’s an ideal side dish or plant-based main course for your next family dinner or meal prep plan. Serve warm and enjoy the comforting, tropical taste of this healthy fusion cuisine!

Nutriscore Rating: 72/100

Prep Time:10 mins

Cook Time:40 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup Brown rice
• 1 cup Canned kidney beans
• 1 cup Coconut milk, light
• 1 cup Water
• 2 cloves Garlic
• 2 Scallions
• 1 teaspoon Fresh thyme
• 0.5 teaspoon Allspice
• 0.25 teaspoon Black pepper
• 0.5 teaspoon Sea salt
• 1 tablespoon Extra virgin olive oil

Directions

Step 1

Rinse the brown rice under cold running water until the water runs clear. Drain well.

Step 2

Peel and mince the garlic cloves, and finely chop the scallions.

Step 3

In a medium-sized pot, heat the olive oil over medium heat.

Step 4

Add the garlic and scallions to the pot and sauté for about 1-2 minutes until fragrant and the scallions are softened.

Step 5

Add the drained rice, coconut milk, water, thyme, allspice, black pepper, and salt to the pot. Stir well to combine.

Step 6

Drain and rinse the canned kidney beans, then add them to the pot.

Step 7

Bring the mixture to a boil over medium-high heat.

Step 8

Once it reaches a boil, reduce the heat to low, cover the pot with a tight-fitting lid, and simmer for 35 minutes or until the rice is tender and the liquids are absorbed.

Step 9

After 35 minutes, remove the pot from heat and let it stand, covered, for an additional 5 minutes to allow the flavors to meld.

Step 10

Fluff the rice with a fork, remove thyme sprigs if using fresh, and adjust seasoning if necessary before serving.

Nutrition Facts

Serving size	(972.1g)

Amount per serving	% Daily Value*
Calories	742.2

Total Fat 27.9g	0%
Saturated Fat 12.2g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 1789.7mg	0%
Total Carbohydrate 103.5g	0%
Dietary Fiber 20.1g	0%
Total Sugars 4.7g
Protein 25.4g	0%

Vitamin D 0IU	0%
Calcium 182.6mg	0%
Iron 10.5mg	0%
Potassium 1288.9mg	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: 32.8%

Protein: 13.3%

Carbs: 54.0%