Discover how to make Pigeon Peas and Rice, a classic Caribbean side dish that's perfect for any meal. This flavorful recipe combines tender pigeon peas with rice, infused with authentic Caribbean seasonings for a delicious and comforting side. Ideal for pairing with your favorite main dishes or enjoying on its own.

Ingredients:

- 1 cup pigeon peas (fresh or canned)

- 1 cup long-grain white rice

- 2 cups water or vegetable broth

- 1 medium onion, chopped

- 2 cloves garlic, minced

- 1 bell pepper, chopped (red or green)

- 2 tablespoons vegetable oil

- 1 teaspoon allspice

- 1 teaspoon thyme (fresh or dried)

- 1 bay leaf

- 1 Scotch bonnet pepper (optional, for heat)

- 1 teaspoon salt (to taste)

- 1/2 teaspoon black pepper

- 1/4 cup fresh cilantro, chopped (for garnish)

Instructions:

Prepare the Pigeon Peas: If using fresh pigeon peas, boil them in water for about 45 minutes until tender. If using canned, drain and rinse them under cold water.

Sauté Vegetables: In a large pot, heat the vegetable oil over medium heat. Add the chopped onion, garlic, and bell pepper. Sauté until the onion is translucent and the bell pepper is softened.

Add Seasonings: Stir in the allspice, thyme, bay leaf, and black pepper. Cook for 1-2 minutes to let the spices release their flavors.

Combine Ingredients: Add the rice to the pot and stir well to coat it with the seasonings. Pour in the water or vegetable broth and bring to a boil.

Cook Rice: Reduce the heat to low, cover the pot, and simmer for about 20 minutes, or until the rice is cooked and the liquid is absorbed.

Add Pigeon Peas: Stir in the cooked pigeon peas. Cover and let the mixture sit for 5 minutes to allow the flavors to meld.

Garnish and Serve: Remove the bay leaf and Scotch bonnet pepper (if used). Garnish with fresh cilantro before serving.

Enjoy this classic Caribbean side dish with your favorite main course, or simply as a flavorful standalone meal!

Nutritional Values

Pigeon Peas (1 cup / approx. 200g)

  - Calories: Approximately 180

  - Protein: 11g

  - Carbohydrates: 30g

  - Fat: 0.6g

Benefits: High in protein and fiber, supports digestive health, provides essential minerals like iron and potassium.

Long-Grain White Rice (1 cup / approx. 185g)

  - Calories: Approximately 205

  - Protein: 4g

  - Carbohydrates: 45g

  - Fat: 0.4g

Benefits: Provides quick energy, a good source of carbohydrates, and easily digestible.

Water or Vegetable Broth (2 cups / 480ml)

  - Calories: Approximately 0 (water) or 30 (vegetable broth)

  - Protein: 0g

  - Carbohydrates: 0g

  - Fat: 0g

Benefits: Hydrates the dish and adds flavor if using vegetable broth.

Medium Onion (1 onion / approx. 150g)

  - Calories: Approximately 60

  - Protein: 1g

  - Carbohydrates: 14g

  - Fat: 0g

Benefits: Contains antioxidants, supports immune health, and enhances flavor.

Garlic (2 cloves / approx. 6g)

  - Calories: Approximately 8

  - Protein: 0.4g

  - Carbohydrates: 2g

  - Fat: 0g

Benefits: Rich in antioxidants, supports heart health, and enhances flavor.

Bell Pepper (1 bell pepper / approx. 120g)

  - Calories: Approximately 25

  - Protein: 1g

  - Carbohydrates: 6g

  - Fat: 0g

Benefits: High in vitamins A and C, provides antioxidants, supports immune health.

Vegetable Oil (2 tablespoons / 30ml)

  - Calories: Approximately 240

  - Protein: 0g

  - Carbohydrates: 0g

  - Fat: 28g

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

Allspice (1 teaspoon / 2g)

  - Calories: Approximately 6

  - Protein: 0.1g

  - Carbohydrates: 1.5g

  - Fat: 0.2g

Benefits: Contains antioxidants, supports digestion, and adds warmth to dishes.

Thyme (1 teaspoon / 1g)

  - Calories: Approximately 5

  - Protein: 0.2g

  - Carbohydrates: 1g

  - Fat: 0g

Benefits: Contains antioxidants, supports digestive health, and adds flavor.

Bay Leaf (1 leaf)

  - Calories: Approximately 2

  - Protein: 0.1g

  - Carbohydrates: 0.5g

  - Fat: 0g

Benefits: Adds a subtle flavor to dishes, contains antioxidants.

Scotch Bonnet Pepper (1 pepper)

  - Calories: Approximately 6

  - Protein: 0.2g

  - Carbohydrates: 1g

  - Fat: 0g

Benefits: Adds heat and flavor, contains capsaicin which may support metabolism.

Salt (1 teaspoon / 6g)

  - Calories: 0

  - Protein: 0g

  - Carbohydrates: 0g

  - Fat: 0g

Benefits: Enhances flavor, necessary for proper nerve and muscle function.

Black Pepper (1/2 teaspoon / 1g)

  - Calories: Approximately 6

  - Protein: 0.3g

  - Carbohydrates: 1.5g

  - Fat: 0.2g

Benefits: Contains piperine, which may enhance nutrient absorption and add flavor.

Fresh Cilantro (1/4 cup / approx. 10g)

  - Calories: Approximately 4

  - Protein: 0.4g

  - Carbohydrates: 1g

  - Fat: 0g

Benefits: Rich in vitamins A and C, provides antioxidants, supports digestion.