Jamaican Rice and Peas
Many Caribbean countries have a version of rice and peas. Typically, the dish is cooked in coconut milk or vegetable broth along with aromatics like onions, thyme and peppers. In Trinidad and Tobago the pigeon pea is usually the legume of choice like in this Trinidadian pelau recipe. While in the Jamaican version you’ll most likely get kidney beans.Read more
Caribbean Okra & Rice
As the summer draws to a close, I’m trying to take advantage of the fruits and vegetables that are in season. Okra is one of those vegetables. During this summer I’ve eaten more okra than ever before in my entire life. Did you see my Cajun Roasted Okra? Another one of the recipes that came out of my new love for okra was this Caribbean okra and rice. This dish is very popular in the Caribbean. While working on it I got flashbacks to Sunday lunch with family in Trinidad. The smell of sauteed onions and garlic in bubbling coconut milk makes me think of home.
Think back to some of the food smells of your childhood. Are there any dishes that instantly take you back to your childhood?
Try this dish with your favorite meat, fish or green vegetables.
Prep Time: 15 minutes . Cook Time: +30 minutes . Yield: Serves 6
1 1/2 Cup Brown Rice
1/2 Lbs Okra, cut into 1/2-inch thick pieces
1 Cup Reduced Fat Coconut Milk
1 1/2 Cup Water
1 Cup Yellow Onion, chopped
3 Cloves Garlic, chopped
1 Red Bell Pepper, chopped
1 Whole Scotch Bonnet Pepper
2 to 3 Sprigs Fresh Thyme
1 Tsp Olive Oil
Salt and Black Pepper to taste
1. In a large non-stick skillet, heat oil over medium heat. Add onions, garlic, thyme and bell peppers. Saute for about 3-5 minutes until onions are translucent.
Note: If you don’t have a non-stick skillet/pot you can add more oil, but I recommend in that case to reduce the amount of coconut milk.
2. Add rice and toss with the cooked vegetables for 1-2 minutes; season with salt and pepper.
3. Add water, coconut milk and whole scotch bonnet pepper; bring to a boil and then reduce to a simmer. Cook covered until rice is tender; refer to the rice packaging for cook time. Some types of brown rice take 40-50 minutes to cook.
4. Stir in okra during the last 15 minutes of the rice cook time; add more water if necessary.
5. Fluff with a fork; serve warm.
Nutrition per Serving (approx 3/4 Cup): 128 Cals; 18g Carb; 5g Fat; 8g Protein; 3g Dietary Fiber
Nutrition calculated using the MyFitnessPal Recipe Importer
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