Recipes · Jamaican · Side Dishes
Rice and Peas
One serving has 525 kcal and 13 g protein, and at least a fifth of a woman's daily need of manganese (102%), copper (62%), folate (50%), thiamin (44%), iron (42%) and phosphorus (37%). Ready in 35 minutes.
- Preparation: 10 min
- Cooking: 25 min
- Makes: 1 serving (242 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 70 g Rice, white, long-grain
- 65 g Kidney beans, red, canned
- 90 g Coconut milk, canned
- 10 g Scallions, raw
- 5 g Garlic, raw
- 0.3 g Thyme, dried
- 1 g Chili peppers, red, raw
- 0.6 g Salt
Method
- Put the coconut milk, kidney beans with a splash of their liquid, garlic, scallion, thyme and whole chili (for flavor, not to be eaten) in a pot and bring to a simmer.
- Add enough water to the coconut milk mixture to make up about 150 ml of liquid in total, then stir in the rice and salt.
- Bring to a boil, cover, lower the heat to the minimum and simmer for 18-20 minutes without lifting the lid.
- Remove the whole chili, then let the rice rest, covered, for 5 minutes.
- Fluff with a fork before serving; the rice should be tinted and flavored by the coconut and beans throughout.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 525 kcal | 25% |
| Carbohydrates | 75.1 g | |
| Water | 131 mL | |
| Fiber | 5 g | 17% |
| Protein | 12.5 g | 26% |
| Tryptophan | 0.15 g | |
| Threonine | 0.45 g | |
| Isoleucine | 0.55 g | |
| Leucine | 1 g | |
| Lysine | 0.65 g | |
| Methionine | 0.23 g | |
| Cystine | 0.19 g | |
| Phenylalanine | 0.68 g | |
| Tyrosine | 0.36 g | |
| Valine | 0.74 g | |
| Histidine | 0.31 g | |
| Fat | 20.4 g | |
| Monounsaturated | 0.98 g | |
| Polyunsaturated | 0.48 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.41 g | |
| Saturated | 17.3 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 95 mg | 10% |
| Copper | 0.56 mg | 62% |
| Iron | 7.6 mg | 42% |
| Magnesium | 82.5 mg | 27% |
| Manganese | 1.8 mg | 102% |
| Phosphorus | 258 mg | 37% |
| Potassium | 512 mg | 11% |
| Selenium | 12.4 µg | 23% |
| Sodium | 401 mg | |
| Zinc | 1.9 mg | 23% |
| Thiamin (vitamin B1) | 0.48 mg | 44% |
| Riboflavin (vitamin B2) | 0.06 mg | 5% |
| Niacin (vitamin B3) | 3.9 mg | 28% |
| Pantothenic acid (vitamin B5) | 0.89 mg | 18% |
| Pyridoxine (vitamin B6) | 0.21 mg | 16% |
| Folate (vitamin B9) | 200 µg | 50% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 13.7 mg | 3% |
| Vitamin A | 6 µg | 1% |
| Vitamin C | 6.1 mg | 8% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.17 mg | 1% |
| Vitamin K | 26.1 µg | 29% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.3 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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