Peas, Beans and Brown Rice à la Jamaica

Brown Rice = good antioxidants and helps reduce damage to cells

Peas = provides protein, fiber, vitamins A, C, and K, support heart health, aid digestion

Beans = high-fiber

Combine for a West African spicy dish from the Caribbean nation of Jamaica.

Use dried or canned beans, cook on the stove or rice cooker (see below).

  Serves 4

 

3/4 cup (95 g) organic dried kidney beans, soak overnight or 1 1/2 cups (195 g) of canned of drained red kidney beans

1 cup (240 ml) organic coconut milk

2 chopped organic scallions

6 sprigs of thyme or 2 Tbs. (6 g) of dry thyme

2 crushed garlic coves

1 bay leaf

1 tsp (2 g) allspice

1 1/2 cups (195 g) organic brown rice, washed (P.S. Jamaicans use white rice, but brown is healthier.)

Jamaican Patois/Jamiekan lanwijj:

(English-based creole language, variation in English pronunciation and vocabulary, with piece of culture, history, and the heart of the Jamaican people)

dry beans

wan 1. Drain the  soaked beans and place them in a pot of 3 cups (360 ml) of water.

tuu 2. Bring to a boil, then reduce and simmer about 45-60 minutes.

chree 3. Stir in the rest of the ingredients except the rice

foh 4. Simmer for 10 minutes.

five or faib 5. Add the rice. Add more hot water to just cover the beans.

six 6. Cover the pot and cook on low until the rice is tender and the liquid is absorbed, 20-25 minutes.

sehven 7. If there are thyme stems, remove them and the bay leaf.

eight 8. Fluff the rice and serve

canned beans

wan 1. Place in a pot.

tuu 2. Stir in the rest of the ingredients.

chree 3. Add water to cover the rice.

foh 4. Cover the pot and cook on low until the rice is tender and the liquid is absorbed, 20-25 minutes.

five or faib 5.  If there are thyme stems, remove them and the bay leaf.

six 6. Fluff the rice and serve.

rice cooker

1 cups (195 g) can of drained red kidney beans with liquid

1 cup (240 ml) organic coconut milk 

2 chopped organic scallions

2 Tbs. (12 g) of dry thyme

2 crushed garlic coves

1 bay leaf

1 tsp (2 g) allspice

1 cups (130 g) organic brown rice, washed 

wan 1. Add all the ingredients in the cooker.

tuu 2. Fluff the rice  and remove the bay leaf before serving.