One thing's for sure, two things for certain, your cultural foods are nutritious and you don't need to ditch them in order to pursue health. Did you know that adding beans to your rice makes it a complete protein, perfect for vegetarians? Jamaicans and others across the diaspora have been doing this for years. Rice and peas is a popular staple in Jamaican cuisine and is typically enjoyed during Sunday dinner or even during the week at lunchtime. We serve it with various types of meats (eg. curried goat, fried chicken, oxtails etc.) and a side vegetable salad (usually shredded carrots and cabbage). Served this way it is equally as nutritious. The recipe below is a great way to remix your rice and peas leftovers.
Ingredients
2 cups of Rice
1 can of Kidney Beans
1 cup Coconut Milk
1 Scallion Stalk (or green onion)
2 Sprigs of Thyme
1 Habanero or Scotch Bonnet Pepper
1 cup baby Arugula
1 Carrot
1/2 red and green pepper
1 Avocado
2 tomatoes
Dressing: 4 tbsp tahini, 2 tsp hot sauce (I used Grace Jamaican hot pepper), and the juice of 1 lemon. Add to a small bowl and mix.
Directions
To make the rice and peas, bring the kidney beans and 3 cups of water to a boil with the scallion, scotch bonnet pepper and thyme.
Once boiling, add in the coconut milk and let boil for 1-2 minutes. Add the rice and turn down the heat to medium. Add salt to taste and stir to incorporate the beans into the rice.
When it starts to boil again, turn the heat to low and allow the water to evaporate.
Use the fork to fluff the rice and peas and transfer to a serving bowl.
At this point I served with a side salad and gochujang fried chicken. The following day I used the leftovers for a balanced salad. Continue below for the directions.
Combine the rice and peas with chopped tomatoes, baby arugula, sliced green and red peppers and ribboned carrot.
Use a fork to toss the salad. Slice up your avocado and put it atop the salad.
Drizzle the dressing and an optional sprinkle of red pepper flakes. Enjoy!
This one is a perfect way to increase your daily servings of vegetables. It was filling and delicious and packed with vitamins and minerals from all the veggies and the rice and peas, carbohydrates from the rice, protein from the rice and peas and healthy fats from the avocado.
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