Caribbean coconut rice and peas
This recipe is based on a traditional Caribbean favourite that is often made with red kidney beans, which are called peas in Jamaica — hence the name of the dish. Red pepper has been added for extra vegetable content and a small amount of lean bacon lifts the flavour.
1 tablespoon canola oil
3 slices back bacon, trimmed and diced
1 large onion, finely chopped
1 large red pepper, deseeded and thinly sliced
2 garlic cloves, finely chopped
1 red or green chili pepper, deseeded and finely chopped
1 1⁄4 cups long-grain rice, rinsed
2 cups boiling water
398 ml can reduced-fat coconut milk
398 ml can red kidney beans, drained and rinsed
2 sprigs of fresh thyme
2 tomatoes, diced
Tabasco (optional), to serve
1.Heat the oil in a large pot or deep frying pan, add the bacon and cook over a gentle heat for 2 minutes until lightly browned. Add the onion and cook, stirring, for 3 minutes or until softened. Reduce the heat and stir in the pepper, garlic and chili pepper and cook for 1 minute.
2.Stir in the rice, then pour in the boiling water and coconut milk and add a pinch of salt. Bring to a boil, then reduce the heat. Add the drained beans and thyme, then cover and simmer for 10 minutes.
3.Add the diced tomatoes to the pan and continue to cook gently for a further 10 minutes until the rice is just tender. (The mixture should still be a little sloppy.) Remove the sprigs of thyme and serve with Tabasco to sprinkle over the top, if you like.
Variations• Instead of using bacon, just cook the onion in the oil, then add some cooked meat, such as shredded chicken or pork, to the finished dish before serving. • For a vegetarian meal, simply leave out the bacon.
Serves 4
Preparation time 15 minutes
Cooking time 30 minutes
Each serving
25 g protein • 10.5 g fat of which 3 g saturates • 75 g carbohydrate • 7 g fibre • 372 Calories
