Authentic Bahamian Peas and Rice

Gluten Free
Dairy Free
Health score
17%
Authentic Bahamian Peas and Rice
55 min.
8
539kcal

Suggestions

Ingredients

  • cups brown rice uncooked
  • teaspoon browning sauce 
  • 10 ounce coconut milk canned
  • 15 ounce goya pigeon peas drained canned
  • slices bacon crumbled cooked
  • ounces ham cubed cooked
  • ounces corned beef ribs chopped
  • sprigs thyme leaves fresh
  • 0.5  bell pepper green chopped
  •  onion chopped
  • servings salt and pepper to taste
  •  tomatoes chopped
  • tablespoon tomato paste 
  • tablespoon vegetable oil 
  • cups water 

Equipment

  • pot

Directions

  1. Heat oil in a large pot over medium heat.
  2. Add the onion, and fry until transparent. Stir in the green pepper, ham, tomato paste, tomato, bacon, corned beef, and pigeon peas. Season with thyme, salt, and pepper. Bring to a simmer.
  3. Stir in the coconut milk, water and browning sauce, and bring to a boil. Stir in the rice. Return to a boil, then stir, cover, and reduce the heat to low. Simmer for about 45 minutes, until rice is tender. Stir occasionally.

Nutrition Facts

Calories539kcal
Protein15.04%
Fat32.22%
Carbs52.74%

Properties

Glycemic Index
30.72
Glycemic Load
33
Inflammation Score
-8
Nutrition Score
23.584782737267%

Flavonoids

Naringenin
0.1mg
Apigenin
0.01mg
Luteolin
0.47mg
Isorhamnetin
0.69mg
Kaempferol
0.11mg
Myricetin
0.02mg
Quercetin
3.04mg

Nutrients percent of daily need

Calories:539.41kcal
26.97%
Fat:19.4g
29.85%
Saturated Fat:10.24g
64.02%
Carbohydrates:71.46g
23.82%
Net Carbohydrates:64.03g
23.28%
Sugar:2.72g
3.02%
Cholesterol:37.98mg
12.66%
Sodium:938.15mg
40.79%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20.38g
40.76%
Manganese:3.33mg
166.62%
Phosphorus:421.59mg
42.16%
Magnesium:156.82mg
39.21%
Vitamin B1:0.57mg
38.15%
Vitamin B3:6.22mg
31.09%
Vitamin B6:0.62mg
30.85%
Vitamin C:25.19mg
30.54%
Fiber:7.43g
29.7%
Copper:0.56mg
27.84%
Zinc:3.75mg
25.01%
Selenium:15.93µg
22.75%
Folate:87.21µg
21.8%
Potassium:753.48mg
21.53%
Iron:3.39mg
18.85%
Vitamin B5:1.77mg
17.71%
Vitamin B12:0.93µg
15.44%
Vitamin B2:0.19mg
11.27%
Calcium:68.56mg
6.86%
Vitamin K:5.21µg
4.96%
Vitamin A:200.58IU
4.01%
Vitamin E:0.4mg
2.67%
Source:Allrecipes