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
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?
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[/ezcol_2third_end]
Celery, onion and bell peppers are considered to the "Holy Trinity" of Cajun cuisine. These aromatic vegetables along with an array of spices and cooking techniques are the building blocks of any authentic Cajun meal. This rice recipe is very simple and incorporates the Holy Trinity along with the MBMK Cajun Seasoning Blend.
[ezcol_1third][/ezcol_1third]Add some excitement to your quinoa with this simple recipe. It's our cashew quinoa with sun dried tomatoes. Yum! This recipe is vegan and gluten-free and will go great with any of our vegetable dishes.Read more
[/ezcol_1third]Chicken pelau (/pəˈlaʊ/) is a very popular one-pot dish in Trinidad and Tobago; it's this country's version of a pilaf and is packed with flavor. We're sharing with you our take of this dish where we use brown rice. This flavorful dish makes a complete meal with the addition of a fresh green salad or vegetables. This recipe is gluten-free.
[ezcol_1third][/ezcol_1third]Here's another quick one--red cabbage rice! We're always looking for ways to make brown rice more interesting and in this recipe we've added some red cabbage and green onions for additional color and flavor; we even snuck some ginger in there as well. Try this dish with any of our other vegetable or meat recipes. This dish is naturally gluten-free, vegan and freezer-friendly.Read more
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