Rice and Peas

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
6%
Rice and Peas
35 min.
6
419kcal

Suggestions

Ingredients

  • 14 ounce coconut milk canned
  • teaspoon thyme leaves fresh chopped
  • cloves garlic peeled finely chopped
  • cups rice long grain
  •  onion peeled finely chopped
  • tablespoon vegetable oil; peanut oil preferred 
  • ounce gungo peas canned
  •  chile red seeded finely chopped
  • servings salt to taste
  • 2.5 cups vegetable broth 

Equipment

  • sauce pan

Directions

  1. Although this Caribbean staple is called Rice and Peas it is, in fact, rice and beans. Traditionally gungo peas - also called gunga peas, Congo peas, no-eye peas or, most familiarly, pigeon peas - are used but don't make it a sticking point. I've often used black-eyed peas, and once or twice cranberry or kidney beans. The truth is, as the song almost has it, any bean will do.;
  2. Drain and rinse the gungo peas, and heat the oil in a heavy based saucepan that has a lid. Fry the onion for about 5 minutes, stirring every now and again, letting it soften and brown a little. Then add the chopped chile and garlic, and give everything a good stir around. Now stir in the rice, making sure it is all slicked with oil, then pour in the coconut milk and chicken or vegetable broth and stir in the drained gungo peas. Bring to a bubble, clamp on the lid, and turn down the heat to very low and let it cook gently for 15 minutes.
  3. Check the rice is cooked through and the liquid is all absorbed - give the rice another 5 minutes if it needs it.
  4. Sprinkle with the freshly chopped thyme and season with salt if desired, forking it through.

Nutrition Facts

Calories419kcal
Protein6.22%
Fat39.39%
Carbs54.39%

Properties

Glycemic Index
49.59
Glycemic Load
31.16
Inflammation Score
-6
Nutrition Score
10.84739112854%

Flavonoids

Apigenin
0.01mg
Luteolin
0.15mg
Isorhamnetin
0.92mg
Kaempferol
0.12mg
Myricetin
0.02mg
Quercetin
3.74mg

Nutrients percent of daily need

Calories:418.74kcal
20.94%
Fat:18.56g
28.56%
Saturated Fat:14.48g
90.5%
Carbohydrates:57.69g
19.23%
Net Carbohydrates:54.67g
19.88%
Sugar:4.57g
5.08%
Cholesterol:0mg
0%
Sodium:600.31mg
26.1%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.59g
13.18%
Manganese:1.36mg
67.84%
Vitamin C:16.72mg
20.27%
Selenium:13.77µg
19.67%
Copper:0.34mg
17.09%
Phosphorus:152.59mg
15.26%
Fiber:3.02g
12.07%
Magnesium:45.8mg
11.45%
Iron:1.84mg
10.23%
Vitamin B6:0.2mg
10.22%
Potassium:313.41mg
8.95%
Vitamin B3:1.72mg
8.58%
Zinc:1.24mg
8.29%
Vitamin B5:0.8mg
7.96%
Vitamin A:332.4IU
6.65%
Folate:23.98µg
5.99%
Vitamin B1:0.09mg
5.93%
Vitamin E:0.6mg
3.97%
Calcium:37.58mg
3.76%
Vitamin B2:0.05mg
2.97%
Vitamin K:2.46µg
2.34%