Jamaican Rice And Peas Recipe

Jamaican Rice And Peas Recipe

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Jamaican Rice And Peas Recipe Healthier Steps
Jamaican Rice And Peas Recipe Healthier Steps from healthiersteps.com

Introduction

Jamaican cuisine is known for its bold flavors and unique combinations of ingredients. One of the most popular dishes in Jamaican cuisine is rice and peas. This dish is a staple in Jamaican households and is often served as a side dish with jerk chicken or other Jamaican dishes. The dish is made with rice and red kidney beans, which are cooked together with coconut milk and spices to create a creamy and flavorful dish.

Ingredients

The ingredients for Jamaican rice and peas include:
  • 2 cups of rice
  • 1 can of red kidney beans
  • 1 can of coconut milk
  • 1 onion
  • 3 cloves of garlic
  • 2 teaspoons of thyme
  • 2 teaspoons of salt
  • 1 teaspoon of black pepper
  • 1 scotch bonnet pepper (optional)

Instructions

Follow these steps to make Jamaican rice and peas: 1. Rinse the rice in cold water and set aside. 2. In a large pot, sauté the onion and garlic until they are translucent. 3. Add the kidney beans (with the liquid from the can), coconut milk, thyme, salt, black pepper, and scotch bonnet pepper (if using) to the pot. 4. Bring the mixture to a boil and then reduce the heat to low. 5. Add the rice to the pot and stir well. 6. Cover the pot and let the rice cook for about 20 minutes or until the rice is tender and has absorbed all the liquid. 7. Once the rice is cooked, remove the scotch bonnet pepper (if you used one) and fluff the rice with a fork. 8. Serve the Jamaican rice and peas hot as a side dish with your favorite Jamaican dishes.

Nutrition

Jamaican rice and peas are a great source of carbohydrates, protein, and fiber. The dish is also rich in vitamins and minerals such as iron, magnesium, and potassium. The coconut milk used in the recipe adds healthy fats to the dish, which help to keep you feeling full and satisfied. However, it is important to note that the dish is high in calories due to the addition of coconut milk. If you are watching your calorie intake, you can reduce the amount of coconut milk used in the recipe or substitute it with low-fat milk.

Conclusion

Jamaican rice and peas are a delicious and nutritious dish that is easy to make at home. The combination of rice, kidney beans, coconut milk, and spices creates a flavorful and creamy dish that is perfect for serving with your favorite Jamaican dishes. Whether you are an experienced cook or a beginner, this recipe is sure to become a staple in your kitchen. So why not give it a try and experience the flavors of Jamaican cuisine in the comfort of your own home?
Jamaican Soup Recipe

Jamaican Soup Recipe

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Vegan Pumpkin Soup, Jamaican Style Healthier Steps
Vegan Pumpkin Soup, Jamaican Style Healthier Steps from healthiersteps.com

Introduction

Jamaican soup is a delicious and hearty soup that is perfect for cold days or when you need a comforting meal. It is a popular dish that is enjoyed in Jamaica and around the world. Jamaican soup is made with a variety of ingredients, including chicken, beef, vegetables, and spices. This recipe is easy to make and can be customized to your liking. In this article, we will share a detailed recipe for making Jamaican soup.

Ingredients

  • 1 lb chicken or beef
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 2 carrots, chopped
  • 2 potatoes, peeled and chopped
  • 1 sweet potato, peeled and chopped
  • 1/2 cup cho cho (chayote squash), chopped
  • 1/2 cup pumpkin, chopped
  • 1/2 cup yellow yam, chopped
  • 1/2 cup dumplings, sliced
  • 1 scotch bonnet pepper, chopped (optional)
  • 1 tablespoon thyme, chopped
  • 1 tablespoon allspice
  • 1 tablespoon black pepper
  • 1 tablespoon salt
  • 8 cups water or chicken broth
  • 2 tablespoons oil

Instructions

  1. Heat oil in a large pot over medium heat.
  2. Add onion and garlic and sauté until they are soft and fragrant.
  3. Add chicken or beef and cook until browned.
  4. Add carrots, potatoes, sweet potato, cho cho, pumpkin, yellow yam, and dumplings. Stir to combine.
  5. Add water or chicken broth and bring to a boil.
  6. Add scotch bonnet pepper, thyme, allspice, black pepper, and salt. Stir to combine.
  7. Reduce heat to low and simmer for 1-2 hours or until the vegetables are tender and the meat is cooked through.
  8. Remove the scotch bonnet pepper before serving.
  9. Serve hot with bread or crackers.

Nutrition

Jamaican soup is a nutritious and filling meal. It is a great source of protein, vitamins, and minerals. The exact nutritional values may vary depending on the specific ingredients used in the recipe. Here is an approximate nutrition information for one serving of Jamaican soup:
  • Calories: 300
  • Protein: 25g
  • Carbohydrates: 30g
  • Fat: 8g
  • Fiber: 5g
  • Sugar: 5g
  • Sodium: 1200mg
  • Potassium: 800mg
  • Vitamin A: 100%
  • Vitamin C: 60%
  • Iron: 20%

Tips and Variations

  • Use your favorite meat, such as beef, chicken, or goat.
  • Add more or fewer vegetables depending on your preference.
  • Adjust the spice level by adding more or less scotch bonnet pepper.
  • Add coconut milk for a creamy and rich flavor.
  • Use homemade chicken broth for extra flavor and nutrition.
  • Make extra soup and freeze it for later.

Conclusion

Jamaican soup is a delicious and comforting meal that is perfect for cold days or when you need a hearty meal. This recipe is easy to make and can be customized to your liking. It is also a nutritious meal that is packed with protein, vitamins, and minerals. We hope you enjoy making and eating Jamaican soup!