Caribbean rice and peas with coconut milk
Rice and peas is a staple dish in the Caribbean islands, and its most famous version is the Jamaican one, in which the beans and rice are cooked in coconut milk with thyme, green onion, a whole Scotch bonnet pepper, and allspice.
It is usually served alongside main dishes on Sundays and on special occasions, and the legume varies between red kidney beans and pigeon peas depending on the household.
In a wide pot put the washed rice with the boiled red kidney beans, the coconut milk, and the water, and stir until combined. This is the base of the Caribbean dish: the rice is cooked in the coconut milk itself so it absorbs its flavor.
Add the garlic, allspice, salt, and black pepper and stir, then place the green onion, fresh thyme, and the whole Scotch bonnet pepper on top of the surface without cutting it. The whole pepper gives flavor without high heat as long as it stays intact and unsplit.
Raise the pot to a boil, then lower the heat to its lowest and cover it, and leave it for eighteen minutes without stirring until the rice absorbs the liquid and is cooked.
Turn off the heat and leave the pot covered for five more minutes so the rice finishes cooking in its steam. Then remove the pepper, thyme, and green onion.
Fluff the rice gently with a fork until the grains separate, and serve it hot alongside a main dish or on its own.
The glycemic index (GI) measures how quickly a food raises blood sugar, while the glycemic load (GL) measures how much a full serving raises it. Together they give the complete picture.
A low value (≤55) means a gradual rise in blood sugar — the most suitable range for diabetes and insulin resistance.
Glycemic load reflects the impact of the full serving. To lower it: take half a serving, or pair the recipe with a source of protein and fiber.
* Percent Daily Values are based on a 2,000-calorie diet per FDA food-label reference values — your daily needs may be higher or lower. Values are derived from the recipe's ingredients via the USDA database.
The most common problems when preparing Caribbean Rice and Peas with Coconut Milk, and how to fix them:
There was too much liquid or it was stirred during cooking. Adjust the liquid ratio and leave the pot covered without stirring until cooked.
The heat was too high so the liquid evaporated before cooking. Lower it to its lowest after boiling, and add a little hot water if it dries out early.
The pepper split, so its heat came out into the rice. Place it whole and uncut and remove it intact when cooked.
Replace part of the water with full-fat coconut milk, and be sure to shake the can before using it.
Serve hot right after fluffing the rice.
Keeps three days in an airtight container, and is reheated with a splash of water to restore its tenderness.
Can be frozen for a month, and is thawed in the fridge before reheating.
| Original Ingredient | Tested Substitute | Ratio | Flavor Difference |
|---|---|---|---|
| Red kidney beans | Pigeon peas | 1:1 | A common traditional Caribbean substitute in the same amount |
| Scotch bonnet pepper | Habanero pepper or hot red chili | ~ | Close flavor when the original variety is unavailable |
| White rice | Brown rice | 1:1 | Increases fiber and lowers the glycemic index, and needs a longer cooking time |
| Full-fat coconut milk | Light coconut milk | 1:1 | Cuts the fat and calories with a lighter flavor |
| Ingredient | 4 servings | 2 servings | 8 servings |
|---|---|---|---|
| Rice | 300 g | 150 g | 600 g |
| Kidney beans | 250 g | 125 g | 500 g |
| Coconut milk | 400 ml | 200 ml | 800 ml |
Red kidney beans are a good source of dietary fiber and plant protein, and combining legumes with rice completes the protein and slows the rise in blood sugar compared to rice alone.
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