Discover a classic comfort food with our Pigeon Pea and Rice recipe. This staple dish combines tender pigeon peas and fluffy rice, cooked to perfection with a blend of aromatic spices. Enhance the flavors with optional meat for a more hearty meal. Ideal for family dinners or special occasions, this recipe is both nutritious and delicious. Follow our easy steps to create a flavorful, satisfying dish that will delight your taste buds.

Ingredients:

- 1 cup pigeon peas (soaked overnight or canned)

- 1 cup long-grain rice

- 1 onion, finely chopped

- 2 cloves garlic, minced

- 1 bell pepper, diced

- 2 tomatoes, chopped

- 1 teaspoon ground cumin

- 1 teaspoon paprika

- 1/2 teaspoon turmeric

- 1/2 teaspoon black pepper

- 1 teaspoon salt (or to taste)

- 2 tablespoons vegetable oil

- 2 cups water or chicken broth

- Optional: 1 cup cooked meat (chicken, beef, or lamb), diced

- Fresh cilantro for garnish

Instructions:

Prepare the Ingredients: If using dried pigeon peas, soak them overnight and then cook until tender. If using canned peas, drain and rinse them.

Cook the Aromatics: Heat vegetable oil in a large pot over medium heat. Add chopped onion and garlic, and sauté until the onion is translucent.

Add Vegetables and Spices: Stir in the bell pepper and tomatoes. Cook for a few minutes until the tomatoes begin to break down. Add cumin, paprika, turmeric, black pepper, and salt. Mix well.

Combine Pigeon Peas and Rice: Add the soaked pigeon peas (or canned peas) to the pot and stir. Then, add the rice and mix to coat it with the spices.

Add Liquids and Simmer: Pour in the water or chicken broth. Bring to a boil, then reduce heat to low. Cover and simmer for 20-25 minutes, or until the rice and peas are cooked and tender.

Add Meat (Optional): If using meat, stir it in during the last 5 minutes of cooking to heat through.

Finish and Serve: Garnish with fresh cilantro before serving. Enjoy your flavorful Pigeon Pea and Rice dish as a hearty meal or side dish.

Nutritional Values

Pigeon Peas (1 cup / 200g)

  - Calories: Approximately 230

  - Protein: 15g

  - Carbohydrates: 40g

  - Fat: 1g

Benefits: High in protein and fiber, supports digestive health, provides essential vitamins and minerals such as folate, iron, and magnesium.

Long-Grain Rice (1 cup / 200g)

  - Calories: Approximately 700

  - Protein: 8g

  - Carbohydrates: 150g

  - Fat: 0.5g

Benefits: Provides a significant source of carbohydrates for energy, contains small amounts of B vitamins, and is typically low in fat.

Onion (1 medium)

  - Calories: Approximately 45

  - Protein: 1g

  - Carbohydrates: 11g

  - Fat: 0g

Benefits: Contains antioxidants and sulfur compounds, supports immune function, and adds flavor to dishes.

Garlic (2 cloves)

  - Calories: Approximately 10

  - Protein: 0.5g

  - Carbohydrates: 2g

  - Fat: 0g

Benefits: Contains allicin, which has antimicrobial and anti-inflammatory properties, supports heart health, and boosts the immune system.

Bell Pepper (1 medium)

  - Calories: Approximately 25

  - Protein: 1g

  - Carbohydrates: 6g

  - Fat: 0g

Benefits: Rich in vitamins A and C, antioxidants, and fiber, supports immune function, and aids in digestion.

Tomatoes (2 medium)

  - Calories: Approximately 40

  - Protein: 2g

  - Carbohydrates: 9g

  - Fat: 0g

Benefits: High in vitamins C and K, contains lycopene which is an antioxidant, supports heart health and skin health.

Ground Cumin (1 teaspoon)

  - Calories: Approximately 8

  - Protein: 0.4g

  - Carbohydrates: 1g

  - Fat: 0.5g

Benefits: Contains antioxidants, aids in digestion, and supports immune function.

Paprika (1 teaspoon)

  - Calories: Approximately 6

  - Protein: 0.3g

  - Carbohydrates: 1g

  - Fat: 0.3g

Benefits: Provides antioxidants like vitamin A, adds flavor, and may support eye health.

Turmeric (1/2 teaspoon)

  - Calories: Approximately 8

  - Protein: 0.2g

  - Carbohydrates: 1.5g

  - Fat: 0.3g

Benefits: Contains curcumin with anti-inflammatory and antioxidant properties, supports joint health and digestive function.

Black Pepper (1/2 teaspoon)

  - Calories: Approximately 3

  - Protein: 0.1g

  - Carbohydrates: 1g

  - Fat: 0.1g

Benefits: Enhances flavor, contains piperine which may aid in nutrient absorption and digestion.

Salt (1 teaspoon)

  - Calories: 0

  - Protein: 0g

  - Carbohydrates: 0g

  - Fat: 0g

Benefits: Enhances flavor, helps retain moisture, and is necessary for proper nerve and muscle function.

Vegetable Oil (2 tablespoons / 30ml)

  - Calories: Approximately 240

  - Protein: 0g

  - Carbohydrates: 0g

  - Fat: 27g

Benefits: Adds flavor and richness, provides essential fatty acids and vitamin E.

Water or Chicken Broth (2 cups / 480ml)

  - Calories: 0 (water) / Approximately 20 (chicken broth)

  - Protein: 0g

  - Carbohydrates: 0g

  - Fat: 0g

Benefits: Water hydrates, chicken broth adds flavor and may contain small amounts of vitamins and minerals depending on the preparation.

Cooked Meat (Optional, 1 cup)

  - Calories: Approximately 200-300 (varies by meat type)

  - Protein: 20-30g (varies by meat type)

  - Carbohydrates: 0g

  - Fat: 10-20g (varies by meat type)

Benefits: Provides additional protein, vitamins, and minerals like iron and zinc.

Fresh Cilantro (for garnish)

  - Calories: Approximately 1 (for 1 tablespoon)

  - Protein: 0.1g

  - Carbohydrates: 0.2g

  - Fat: 0g

Benefits: Contains vitamins A, C, and K, has antioxidant properties, and adds a fresh flavor to dishes.