Bahamian Peas and Rice is a beloved traditional dish in the Bahamas, known for its rich flavors and versatility. This hearty side dish is typically served alongside seafood or meat and is a staple at family gatherings, weddings, and other special occasions. The dish features pigeon peas, a type of legume similar to black-eyed peas, and is seasoned with a variety of herbs and spices that give it a distinct and delicious taste.

Bahamian Peas and Rice has deep roots in Bahamian culture and cuisine. The dish is a reflection of the islands' agricultural heritage, where pigeon peas are commonly grown. Over time, the dish has become a symbol of Bahamian hospitality and is enjoyed by both locals and visitors. Its preparation involves soaking and cooking dried pigeon peas until tender, then simmering them with rice and a flavorful blend of herbs and spices, including thyme, oregano, and paprika. The addition of onions, green bell peppers, and garlic further enhances its taste.

Ingredients:

- 1 cup dried pigeon peas

- 2 cups white rice

- 4 cups water

- 1 onion, chopped

- 1 green bell pepper, chopped

- 2 cloves garlic, minced

- 2 tablespoons tomato paste

- 1 teaspoon dried thyme

- 1 teaspoon dried oregano

- 1 teaspoon paprika

- 1 teaspoon salt

- 1/2 teaspoon black pepper

- 1 tablespoon vegetable oil

Instructions:

1. Prepare the Peas: Rinse the pigeon peas and soak them in water overnight.

2. Cook the Peas: Drain the peas and place them in a pot with 4 cups of water. Bring to a boil, then reduce heat to low and simmer for about 30 minutes or until the peas are tender.

3. Sauté the Vegetables: In a separate pot, heat the vegetable oil. Add the onion, green bell pepper, and garlic. Sauté for about 5 minutes or until the vegetables are soft.

4. Add Seasonings: Stir in the tomato paste, thyme, oregano, paprika, salt, and black pepper.

5. Combine Peas and Vegetables: Add the cooked pigeon peas and their cooking liquid to the pot with the vegetables. Bring to a boil.

6. Cook the Rice: Rinse the rice and add it to the pot with the peas and vegetables. Stir to combine. Reduce heat to low, cover the pot, and simmer for about 20-25 minutes or until the rice is cooked and the liquid has been absorbed.

7. Serve: Fluff the rice with a fork and serve hot.

Notes:

- If dried pigeon peas are unavailable, canned pigeon peas can be used. Simply drain and rinse them before using.

- For added richness, some variations of this dish include coconut milk.

Bahamian Peas and Rice is a delicious and satisfying dish that brings the taste of the Bahamas to your table. Whether served as a side or main dish, its unique blend of flavors and hearty ingredients makes it a favorite among those who try it. Give this recipe a try for a true taste of Bahamian cuisine!

Nutrition Facts:

1. 1 cup dried pigeon peas

  - calories: 200-220

  - carbohydrates: 35-40g

  - protein: 11-13g

  - fat: 0.5-1g

  - sodium: 0mg

  - cholesterol: 0mg

  - vitamins: rich in vitamin A, vitamin C, and several B vitamins

  - minerals: high in potassium, magnesium, and iron

  - nutritional benefit: high in dietary fiber and protein, aiding in digestion and muscle repair

2. 2 cups white rice

  - calories: 400-420

  - carbohydrates: 90-95g

  - protein: 7-9g

  - fat: 0.5-1g

  - sodium: 0mg

  - cholesterol: 0mg

  - vitamins: contains small amounts of vitamin B6 and niacin

  - minerals: provides trace amounts of magnesium and phosphorus

  - nutritional benefit: a good source of energy and supports digestive health due to its carbohydrate content

3. 4 cups water

  - calories: 0

  - carbohydrates: 0g

  - protein: 0g

  - fat: 0g

  - sodium: 0mg

  - cholesterol: 0mg

  - vitamins: none

  - minerals: none

  - nutritional benefit: essential for hydration and various bodily functions

4. 1 onion, chopped

  - calories: 40-50

  - carbohydrates: 9-11g

  - protein: 1-1.5g

  - fat: 0.1-0.2g

  - sodium: 2-3mg

  - cholesterol: 0mg

  - vitamins: high in vitamin C, vitamin B6, and folate

  - minerals: contains potassium and manganese

  - nutritional benefit: supports immune function and overall health with its antioxidant properties

5. 1 green bell pepper, chopped

  - calories: 20-25

  - carbohydrates: 4-6g

  - protein: 1g

  - fat: 0.2-0.3g

  - sodium: 2-3mg

  - cholesterol: 0mg

  - vitamins: rich in vitamin C, vitamin A, and vitamin K

  - minerals: contains potassium and folate

  - nutritional benefit: boosts immune health and provides antioxidants

6. 2 cloves garlic, minced

  - calories: 8-10

  - carbohydrates: 2g

  - protein: 0.4g

  - fat: 0g

  - sodium: 1-2mg

  - cholesterol: 0mg

  - vitamins: contains vitamin C and B6

  - minerals: rich in manganese and selenium

  - nutritional benefit: known for its anti-inflammatory and immune-boosting properties

7. 2 tablespoons tomato paste

  - calories: 30-35

  - carbohydrates: 6-7g

  - protein: 1.5-2g

  - fat: 0.1-0.2g

  - sodium: 10-15mg

  - cholesterol: 0mg

  - vitamins: high in vitamin A and vitamin C

  - minerals: contains potassium and iron

  - nutritional benefit: adds rich flavor and provides antioxidants

8. 1 teaspoon dried thyme

  - calories: 3-4

  - carbohydrates: 1g

  - protein: 0.2g

  - fat: 0.1g

  - sodium: 1-2mg

  - cholesterol: 0mg

  - vitamins: contains vitamin C and vitamin A

  - minerals: includes iron and manganese

  - nutritional benefit: enhances flavor and has antimicrobial properties

9. 1 teaspoon dried oregano

  - calories: 5-6

  - carbohydrates: 1.2g

  - protein: 0.3g

  - fat: 0.2g

  - sodium: 0mg

  - cholesterol: 0mg

  - vitamins: rich in vitamin K

  - minerals: contains iron and manganese

  - nutritional benefit: known for its antioxidant and anti-inflammatory properties

10. 1 teaspoon paprika

  - calories: 6-8

  - carbohydrates: 1-1.5g

  - protein: 0.3g

  - fat: 0.3g

  - sodium: 1-2mg

  - cholesterol: 0mg

  - vitamins: contains vitamin A and vitamin E

  - minerals: includes iron

  - nutritional benefit: adds color and flavor, and has antioxidant properties

11. 1 teaspoon salt

  - calories: 0

  - carbohydrates: 0g

  - protein: 0g

  - fat: 0g

  - sodium: 2300mg

  - cholesterol: 0mg

  - vitamins: none

  - minerals: none

  - nutritional benefit: essential for maintaining electrolyte balance, though should be used in moderation

12. 1/2 teaspoon black pepper

  - calories: 3-4

  - carbohydrates: 1g

  - protein: 0.2g

  - fat: 0.1g

  - sodium: 0mg

  - cholesterol: 0mg

  - vitamins: contains vitamin K

  - minerals: includes iron and manganese

  - nutritional benefit: enhances flavor and aids digestion

13. 1 tablespoon vegetable oil

  - calories: 120

  - carbohydrates: 0g

  - protein: 0g

  - fat: 14g

  - sodium: 0mg

  - cholesterol: 0mg

  - vitamins: none

  - minerals: none

  - nutritional benefit: provides healthy fats necessary for energy and nutrient absorption

Bahamian Peas and Rice is a nutritious dish, high in fiber and protein, and low in fat and cholesterol, making it an excellent option for a balanced diet.