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Rice and peas, lighter
CaribbeanSideFiber

Rice and peas, lighter

The Sunday staple — with more fiber and a little less coconut fat.

⏱ 45 min · serves 6

Ingredients

  • 2 cups brown rice (or half brown, half white)
  • 1 can kidney or pigeon peas, drained and rinsed
  • 1 cup light coconut milk
  • 3 cloves garlic, minced
  • 2 stalks scallion
  • A few sprigs thyme
  • ½ tsp pimento (allspice)
  • 1 scotch bonnet, left whole
  • Water as needed

Steps

  1. 1In a pot, sauté garlic, scallion, thyme, and pimento for a minute.
  2. 2Add the peas, light coconut milk, and enough water to cook the rice (check your rice's ratio).
  3. 3Lay the whole scotch bonnet on top (don't burst it) for flavor without too much heat.
  4. 4Stir in the rice, bring to a boil, then cover and simmer low until the liquid is absorbed.
  5. 5Fluff and remove the scotch bonnet before serving.

💚 The heart-smart moves

  • Use brown rice — or start half brown, half white — for more heart-healthy fiber.
  • Use light coconut milk, or less of the full-fat kind.
  • Let the coconut, garlic, and scallion do the talking instead of salt.

Same Sunday plate, with more fiber and less of the coconut fat.

Read more about it in Learn →

Cooking guidance, not medical advice. For what’s right for your heart, talk with your doctor.