Caribbean Peas & Rice

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Popular
Health score
100%
Caribbean Peas & Rice
45 min.
2
672kcal

Suggestions

Ingredients

  • 15 ounces black-eyed peas drained and rinsed
  • cup brown rice uncooked
  •  celery stalks whole minced
  • tbsp ginger root fresh minced
  • tsp jamaican jerk seasoning dried
  • bunch kale chopped
  • tbsp catsup 
  • 1.5 tsp tabasco pepper sauce green
  • bunch scallions white sliced thin
  •  thyme leaves fresh whole
  • 2.5 cups vegetable broth 
  •  garlic cloves whole minced

Equipment

  • frying pan
  • pot
  • spatula

Directions

  1. Combine rice with 2 cups of vegetable broth in a large pot and set aside. Line a skillet with a thin layer of broth and add scallions, celery, garlic, ginger, thyme, jalapeno sauce and 1 tsp jerk seasoning. Cook over high heat, adding additional broth as necessary, until the celery is soft, about 3 minutes.
  2. Add remaining jerk seasoning, stirring to coat.
  3. Transfer to rice, add 2 squirts of ketchup and turmeric (for color), stirring to combine. Cover and bring to a boil. Once boiling reduce heat to low and simmer 40-50 minutes, until rice is cooked, but keep and eye on it, as you may need to add more broth or water (some brown rice is very thirsty). Meanwhile, lightly steam greens. Press out any excess water and chop into bite-sized pieces. Once rice is fully cooked, fluff with a spatula then stir in black-eyed peas and greens.
  4. Serve with jalapeno sauce on the table. Nutritional Information
  5. Amount Per Serving
  6. Calories
  7. 30Fat
  8. 70g
  9. Carbohydrate
  10. 30gDietary Fiber19.80gSugars14.90gProtein15.40g

Nutrition Facts

Calories672kcal
Protein15.59%
Fat6.68%
Carbs77.73%

Properties

Glycemic Index
165.38
Glycemic Load
55.82
Inflammation Score
-10
Nutrition Score
49.079130421514%

Flavonoids

Apigenin
0.16mg
Luteolin
0.95mg
Isorhamnetin
15.34mg
Kaempferol
30.61mg
Myricetin
0.1mg
Quercetin
16.22mg

Nutrients percent of daily need

Calories:672.14kcal
33.61%
Fat:5.1g
7.85%
Saturated Fat:1.01g
6.29%
Carbohydrates:133.57g
44.52%
Net Carbohydrates:112.17g
40.79%
Sugar:14.36g
15.95%
Cholesterol:0mg
0%
Sodium:1511.12mg
65.7%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:26.79g
53.58%
Vitamin K:285.95µg
272.33%
Manganese:5.22mg
261.04%
Vitamin A:8070.28IU
161.41%
Folate:514.83µg
128.71%
Vitamin C:72.77mg
88.2%
Fiber:21.4g
85.58%
Magnesium:285.91mg
71.48%
Phosphorus:648.14mg
64.81%
Vitamin B1:0.93mg
61.71%
Iron:9.19mg
51.05%
Vitamin B6:0.97mg
48.45%
Copper:0.96mg
47.96%
Potassium:1272.65mg
36.36%
Zinc:5.22mg
34.77%
Vitamin B3:6.6mg
33.02%
Calcium:287.24mg
28.72%
Vitamin B2:0.46mg
27.27%
Vitamin B5:2.46mg
24.58%
Vitamin E:2.14mg
14.26%
Selenium:7.42µg
10.6%