Barbados Yellow Split Pea Rice & Salt Fish Gravy, also known in some regions as Bajan Peas and Rice, is a beloved staple of Barbadian cuisine. This savory dish blends rice, split peas, and salted fish into a hearty meal often enjoyed for breakfast or lunch. With roots tracing back to Barbadian culinary traditions, the dish combines aromatic herbs and spices to create a fragrant, flavorful experience. The yellow split peas provide a creamy texture, while the salted fish gravy adds a rich, savory note. Nutritionally, this dish is a good source of fiber, protein, and essential vitamins and minerals from the split peas and rice, and omega-3 fatty acids from the fish. While delicious and nutritious, its high sodium content suggests moderation in consumption. This traditional recipe is easy to prepare and offers a satisfying, nourishing meal that highlights the vibrant flavors of Caribbean cuisine.

Ingredients:

1- 1 cup of yellow split peas

2- 1 cup of rice

3- 2 cups of water

4- 1 small onion, chopped

5- 2 garlic cloves, minced

6- 1 tablespoon of fresh thyme leaves

7- 1 scallion, chopped

8- 1 teaspoon of salt

9- 1/4 teaspoon of black pepper

10- 1 tablespoon of vegetable oil

11- 1/2 pound of salted fish

12- 2 cups of water

13- 1 tablespoon of flour

14- 1 tablespoon of butter

Method:

1- Rinse the yellow split peas and rice separately and set aside.

2- In a pot, add the 2 cups of water, chopped onion, garlic, thyme, scallion, salt, black pepper, and vegetable oil. Bring to a boil.

3- Add the yellow split peas to the pot and stir to combine. Reduce the heat to low and let it simmer for about 15 minutes.

4- Add the rice to the pot and stir to combine. Cover the pot with a lid and let it cook for about 20 minutes or until the rice is fully cooked.

5- While the rice is cooking, rinse the salted fish under cold running water to remove excess salt. In a separate pot, bring 2 cups of water to a boil and add the salted fish. Let it cook for about 5 minutes or until fully cooked.

6- Remove the fish from the pot and let it cool. Once cooled, remove the bones and shred the fish into small pieces.

7- In a small bowl, mix the flour with 1/4 cup of water to make a slurry. Set aside.

8- In a saucepan, melt the butter over medium heat. Add the shredded fish to the saucepan and sauté for about 2 minutes.

9- Add the slurry to the saucepan and stir to combine. Cook for about 5 minutes or until the gravy has thickened.

10- Serve the yellow split pea rice with the salt fish gravy on top. Enjoy!

Note:

This dish is traditionally made with salted cod fish, but any salted fish can be used.

Nutrition Value:

1- 1 cup of yellow split peas:

- Calories: 231 kcal

- Carbohydrates: 41.4 g

- Protein: 16.3 g

- Fat: 0.8 g

- Sodium: 2 mg

- Cholesterol: 0 mg

- Vitamins: B1 (Thiamine), B6, folate

- Minerals: Iron, magnesium, phosphorus, potassium

- Nutritional benefit: High in protein, fiber, and various vitamins and minerals. Supports digestive health and provides sustained energy.

2- 1 cup of rice:

- Calories: 205 kcal

- Carbohydrates: 44.5 g

- Protein: 4.3 g

- Fat: 0.4 g

- Sodium: 0 mg

- Cholesterol: 0 mg

- Vitamins: B1 (Thiamine), B3 (Niacin)

- Minerals: Iron, magnesium

- Nutritional benefit: Good source of carbohydrates for energy, contains some essential vitamins and minerals, supports digestive health.

3- 2 cups of water:

- Calories: 0 kcal

- Carbohydrates: 0 g

- Protein: 0 g

- Fat: 0 g

- Sodium: 0 mg

- Cholesterol: 0 mg

- Vitamins: None

- Minerals: None

- Nutritional benefit: Essential for hydration and cooking, supports bodily functions.

4- 1 small onion, chopped:

- Calories: 22 kcal

- Carbohydrates: 5 g

- Protein: 0.5 g

- Fat: 0.1 g

- Sodium: 1 mg

- Cholesterol: 0 mg

- Vitamins: C, B6, folate

- Minerals: Potassium

- Nutritional benefit: Provides flavor and antioxidants, supports immune health and heart health.

5- 2 garlic cloves, minced:

- Calories: 9 kcal

- Carbohydrates: 2 g

- Protein: 0.4 g

- Fat: 0 g

- Sodium: 1 mg

- Cholesterol: 0 mg

- Vitamins: C, B6

- Minerals: Manganese, selenium

- Nutritional benefit: Anti-inflammatory properties, supports immune health and may help lower blood pressure.

6- 1 tablespoon of fresh thyme leaves:

- Calories: 3 kcal

- Carbohydrates: 0.6 g

- Protein: 0.1 g

- Fat: 0.1 g

- Sodium: 1 mg

- Cholesterol: 0 mg

- Vitamins: Vitamin C, Vitamin A, Vitamin K, B6, folate

- Minerals: Iron, manganese

- Nutritional benefit: Rich in antioxidants, supports immune health and may have anti-bacterial properties.

7- 1 scallion, chopped:

- Calories: 5 kcal

- Carbohydrates: 1.2 g

- Protein: 0.3 g

- Fat: 0 g

- Sodium: 2 mg

- Cholesterol: 0 mg

- Vitamins: Vitamin C, Vitamin K, folate

- Minerals: Calcium, potassium

- Nutritional benefit: Adds flavor and nutrients, supports immune health and bone health.

8- 1 teaspoon of salt:

- Calories: 0 kcal

- Carbohydrates: 0 g

- Protein: 0 g

- Fat: 0 g

- Sodium: 2325 mg

- Cholesterol: 0 mg

- Vitamins: None

- Minerals: Sodium, chloride

- Nutritional benefit: Enhances flavor, but excessive intake can contribute to high blood pressure.

9- 1/4 teaspoon of black pepper:

- Calories: 2 kcal

- Carbohydrates: 0.5 g

- Protein: 0.1 g

- Fat: 0 g

- Sodium: 0 mg

- Cholesterol: 0 mg

- Vitamins: Vitamin K

- Minerals: Manganese, iron

- Nutritional benefit: Provides flavor and may have antioxidant and anti-inflammatory properties.

10- 1 tablespoon of vegetable oil:

- Calories: 120 kcal

- Carbohydrates: 0 g

- Protein: 0 g

- Fat: 14 g

- Sodium: 0 mg

- Cholesterol: 0 mg

- Vitamins: Vitamin E, K

- Minerals: None

- Nutritional benefit: Source of healthy fats, supports skin health and nutrient absorption.

11- 1/2 pound of salted fish:

- Calories: 376 kcal

- Carbohydrates: 0 g

- Protein: 78 g

- Fat: 7.5 g

- Sodium: 4353 mg

- Cholesterol: 1440 mg

- Vitamins: B12, niacin

- Minerals: Selenium, phosphorus

- Nutritional benefit: High in protein, rich in omega-3 fatty acids, but high in sodium and cholesterol.

12- 2 cups of water:

- Calories: 0 kcal

- Carbohydrates: 0 g

- Protein: 0 g

- Fat: 0 g

- Sodium: 0 mg

- Cholesterol: 0 mg

- Vitamins: None

- Minerals: None

- Nutritional benefit: Essential for hydration and cooking, supports bodily functions.

13- 1 tablespoon of flour:

- Calories: 28 kcal

- Carbohydrates: 5.9 g

- Protein: 0.9 g

- Fat: 0.1 g

- Sodium: 0 mg

- Cholesterol: 0 mg

- Vitamins: B1 (Thiamine)

- Minerals: Iron

- Nutritional benefit: Provides structure and thickening, source of carbohydrates and some minerals.

14- 1 tablespoon of butter:

- Calories: 102 kcal

- Carbohydrates: 0.01 g

- Protein: 0.12 g

- Fat: 11.52 g

- Sodium: 3 mg

- Cholesterol: 31 mg

- Vitamins: Vitamin A, D

- Minerals: Calcium

- Nutritional benefit: Adds richness and flavor, source of fat-soluble vitamins and minerals.

Please note that these values are approximate and can vary based on factors such as the brand of the ingredients and specific cooking methods.

This dish is high in protein and fiber, making it a filling and nutritious meal. It is also a good source of vitamins and minerals, including vitamin A, vitamin C, iron, and calcium. However, due to its high sodium content, it should be consumed in moderation, especially for those with high blood pressure or other sodium-related health conditions.