I’m always putting stuff in my rice! I really enjoy seeing color on my plate. In addition, incorporating veggies is a great way to up the nutritional profile of plain rice. Here’s another rice dish with some Caribbean flavor. I added pigeon peas, carrots and celery. The pigeon peas add protein, thiamin and folates. The carrots bring vitamin A to the pot. The celery ups the antioxidants and anti-inflammatories.
Let’s eat! Try this recipe and let me know what you think.
Prep Time: 10 minutes . Cook Time: 15 minutes . Yield: Serves 8
1 1/2 Cup Brown Rice, uncooked
2 1/2 Cups Water/Vegetable Broth
1/2 Cup Reduced Fat Coconut Milk
1 Cup Yellow Onions, chopped
1 Cup Frozen Pigeon Peas, thawed
3 Medium Carrots, chopped
3 Stalks of Celery, chopped
3 Cloves Garlic, chopped
1 Whole Scotch Bonnet Pepper
3 Sprigs Thyme
1/2 Tbsp Olive Oil
1. In a medium saucepan, heat oil over medium heat. Add onions, carrots, celery and garlic; cook for 5 minutes while stirring occasionally.
2. Add rice and thyme; stir occasionally for 2-3 minutes. Add pigeon pigeon peas, coconut milk, water/broth and whole scotch bonnet (do not cut pepper); season with salt and black pepper and bring to a boil.
3. Reduce heat to a low simmer, cover and cook until rice is tender (up to 50 minutes for some types of brown rice); stir once about halfway through cook time. Add more liquid if necessary. Serve warm.
Nutrition per 1/2 Cup Serving: 103 Cals; 17g Carb; 3g Fat; 3g Protein; 2g Dietary Fiber
Nutrition calculated using the MyFitnessPal Recipe Importer
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