Discover the vibrant flavors of the Caribbean with our authentic Rice and Peas recipe. This staple dish combines tender rice and creamy kidney beans (or pigeon peas) cooked in rich coconut milk, seasoned with aromatic spices. Perfect as a side dish or a hearty main, it's a true taste of island cuisine. Follow our easy recipe to create this beloved Caribbean classic at home.

Ingredients:

- 1 cup long-grain white rice

- 1 cup kidney beans or pigeon peas (canned or pre-cooked)

- 1 can (14 oz) coconut milk

- 2 cups water

- 1 small onion, chopped

- 2 garlic cloves, minced

- 1-2 sprigs fresh thyme

- 1-2 scallions, chopped

- 1-2 whole Scotch bonnet peppers (optional, for heat)

- 1 teaspoon allspice

- 1 teaspoon salt (adjust to taste)

- 1/2 teaspoon black pepper

Instructions:

Rinse the Rice: Rinse the rice under cold water until the water runs clear. Drain and set aside.

Sauté Aromatics: In a large pot, heat a little oil over medium heat. Add the chopped onion and garlic, and sauté until softened and fragrant.

Add Spices and Beans: Stir in the allspice, salt, and black pepper. Add the kidney beans or pigeon peas and mix well.

Cook the Rice: Pour in the coconut milk and water, and bring to a boil. Add the thyme, scallions, and Scotch bonnet peppers (if using). Stir in the rinsed rice.

Simmer: Reduce the heat to low, cover the pot, and simmer for about 20-25 minutes, or until the rice is tender and the liquid has been absorbed.

Fluff and Serve: Remove the pot from heat and let it sit, covered, for 5 minutes. Fluff the rice with a fork before serving.

Enjoy your Caribbean Rice and Peas with your favorite main dishes or as a flavorful standalone meal!

Nutritional values

Long-Grain White Rice (1 cup or 185g):

  - Approximately 205 calories

  - 4g protein

  - 45g carbohydrates

  - 0.4g fat

Benefits: Provides a good source of carbohydrates for energy. It's a staple grain in many diets and serves as a versatile base for various dishes.

Kidney Beans or Pigeon Peas (1 cup, canned or pre-cooked, about 170g):

Kidney Beans:

   - Approximately 225 calories

   - 15g protein

   - 40g carbohydrates

   - 0.9g fat

Pigeon Peas:

   - Approximately 180 calories

   - 11g protein

   - 35g carbohydrates

   - 0.8g fat

Benefits: High in protein and fiber, supports digestion, and helps maintain stable blood sugar levels.

Coconut Milk (1 can or 400ml):

  - Approximately 445 calories

  - 4g protein

  - 6g carbohydrates

  - 48g fat

Benefits: Contains healthy fats, supports absorption of fat-soluble vitamins, and adds a rich flavor.

Water (2 cups or 480ml):

  - 0 calories

  - 0g protein

  - 0g carbohydrates

  - 0g fat

Benefits: Hydrates the dish and helps cook the ingredients.

Small Onion (1, chopped, approximately 100g):

  - Approximately 40 calories

  - 1g protein

  - 10g carbohydrates

  - 0g fat

Benefits: Rich in vitamins and antioxidants, supports immune health and adds flavor.

Garlic (2 cloves, minced):

  - Approximately 8 calories

  - 0.3g protein

  - 2g carbohydrates

  - 0g fat

Benefits: Immune-boosting, may improve heart health.

Fresh Thyme (1-2 sprigs):

  - Approximately 1 calorie

  - 0.1g protein

  - 0.2g carbohydrates

  - 0g fat

Benefits: Contains antioxidants, supports digestion, and has antimicrobial properties.

Scallions (1-2, chopped, approximately 50g):

  - Approximately 15 calories

  - 1g protein

  - 4g carbohydrates

  - 0g fat

Benefits: Adds flavor, contains vitamins A, C, and K, supports digestion.

Scotch Bonnet Peppers (1-2 whole, optional):

  - Approximately 10 calories per pepper

  - 0.3g protein

  - 2g carbohydrates

  - 0.2g fat

Benefits: Contains capsaicin, which may boost metabolism and adds heat to the dish.

Allspice (1 teaspoon):

  - Approximately 6 calories

  - 0.1g protein

  - 1g carbohydrates

  - 0.3g fat

Benefits: Adds flavor, contains antioxidants, and has anti-inflammatory properties.

Salt (1 teaspoon):

  - Approximately 0 calories

  - 0g protein

  - 0g carbohydrates

  - 0g fat

Benefits: Enhances flavor; excessive use can affect health.

Black Pepper (1/2 teaspoon):

  - Approximately 3 calories

  - 0.1g protein

  - 1g carbohydrates

  - 0g fat

Benefits: Contains antioxidants, aids digestion.