Caribbean Rice and Peas

Gluten Free
Dairy Free
Health score
22%
Caribbean Rice and Peas
45 min.
10
284kcal

Suggestions


If you're looking to add a burst of flavor and a tropical twist to your dinner table, look no further than this delightful Caribbean Rice and Peas recipe. This gluten-free and dairy-free side dish is a staple of Caribbean cuisine, known for its fragrant aroma and vibrant taste. With the combination of nutty basmati rice and hearty pigeon peas, each bite transports you straight to the sun-soaked islands.

What makes this dish truly special is its harmonious blend of flavors. Infused with fresh garlic, zesty lemon rind, and fragrant parsley, it creates a tantalizing experience, appealing to both your taste buds and your senses. The creamy coconut milk adds a subtle richness, while the sprinkling of olive oil ensures every grain of rice is perfectly coated and bursting with flavor.

Ready in just 45 minutes and serving up to ten people, this recipe is perfect for family gatherings, barbecues, or potlucks. It pairs beautifully with grilled meats, seafood, or even a simple salad. With its inviting colors and delightful taste, Caribbean Rice and Peas will not only satisfy your hunger but also brighten up any meal with its sunny essence. Join me in celebrating the vibrant and rich culinary traditions of the Caribbean - your dinner guests will love it!

Ingredients

  • cups rice 
  • 15 ounce goya pigeon peas rinsed canned drained
  • 10 ounce chicken broth canned
  • tablespoon parsley fresh chopped
  •  garlic cloves pressed
  • teaspoons lemon rind grated
  • tablespoon olive oil 
  • small onion finely chopped
  • 10 servings garnish: parsley sprigs fresh
  • teaspoon salt 
  • 0.5 cup coconut milk unsweetened
  • 2.5 cups water 

Equipment

  • dutch oven

Directions

  1. Saut onion and garlic in hot oil in Dutch oven over medium-high heat 1 to 2 minutes or until translucent.
  2. Add rice and next 3 ingredients; bring to a boil. Cover, reduce heat, and simmer 25 minutes or until liquid is absorbed and rice is tender. Stir in peas, parsley, lemon rind, and salt.
  3. Garnish, if desired.
  4. * 1 (15-ounce) can field peas may be substituted.

Nutrition Facts

Calories284kcal
Protein18.73%
Fat22.34%
Carbs58.93%

Properties

Glycemic Index
20.42
Glycemic Load
19.6
Inflammation Score
-6
Nutrition Score
12.553913196792%

Flavonoids

Apigenin
9.48mg
Luteolin
0.05mg
Isorhamnetin
0.35mg
Kaempferol
0.11mg
Myricetin
0.66mg
Quercetin
1.44mg

Nutrients percent of daily need

Calories:284.39kcal
14.22%
Fat:7g
10.78%
Saturated Fat:3.47g
21.71%
Carbohydrates:41.58g
13.86%
Net Carbohydrates:37.67g
13.7%
Sugar:0.8g
0.89%
Cholesterol:14.17mg
4.72%
Sodium:380.82mg
16.56%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.21g
26.42%
Vitamin K:73.74µg
70.23%
Manganese:0.75mg
37.61%
Selenium:12.91µg
18.44%
Fiber:3.91g
15.65%
Phosphorus:154.08mg
15.41%
Folate:60.74µg
15.18%
Copper:0.26mg
13.15%
Zinc:1.65mg
10.99%
Magnesium:42.35mg
10.59%
Iron:1.64mg
9.13%
Potassium:318.48mg
9.1%
Vitamin C:7.41mg
8.98%
Vitamin B3:1.77mg
8.84%
Vitamin A:422.5IU
8.45%
Vitamin B6:0.16mg
8.01%
Vitamin B1:0.1mg
6.64%
Vitamin B5:0.56mg
5.64%
Vitamin B12:0.28µg
4.72%
Vitamin B2:0.08mg
4.63%
Calcium:45.77mg
4.58%
Vitamin E:0.39mg
2.58%
Source:My Recipes