Easy Peas and Rice Recipe: Delicious in Minutes

Looking for a tasty and nutritious dish? Try our peas and rice recipe! Made with wholesome ingredients, this dish is a perfect side or main course.

Peas and Rice

Peas and rice is a classic dish that is popular in many parts of the world, including the Caribbean, South America, and the southern United States. It is a simple and flavorful dish that can be enjoyed as a side or a main course, and is often served with other dishes like chicken, fish, or stew.

The basic recipe for peas and rice involves cooking rice with peas, typically black-eyed peas or pigeon peas. The peas are usually soaked overnight and then cooked with the rice in a flavorful liquid, such as chicken or vegetable broth, along with various seasonings and spices.

In the Caribbean, peas and rice is often flavored with coconut milk, which adds a rich and creamy texture to the dish. Other common ingredients in Caribbean-style peas and rice include onions, garlic, scallions, thyme, and scotch bonnet peppers, which give the dish a spicy kick.

In South America, peas and rice is known as “arroz con guandú” or “arroz con frijoles,” and is often made with cilantro, cumin, and other spices. In the southern United States, peas and rice is sometimes referred to as “Hoppin’ John,” and is traditionally eaten on New Year’s Day for good luck.

Peas and rice is a nutritious and filling dish that is also budget-friendly and easy to make. It can be customized to suit individual tastes and dietary preferences, and is a great option for vegetarians and vegans as well. Overall, it is a delicious and satisfying dish that is enjoyed by people all over the world.

Are rice and peas healthy?

Rice and peas can be a healthy dish when prepared with nutritious ingredients and consumed in moderation.

Rice is a good source of carbohydrates, and it contains some essential nutrients such as B vitamins, iron, and magnesium. Peas, on the other hand, are a good source of fiber, protein, and a variety of vitamins and minerals.

When preparing rice and peas, using brown rice instead of white rice can increase the dish’s nutritional value by adding more fiber and nutrients. Adding a variety of vegetables such as onions, garlic, bell peppers, and tomatoes can also increase the dish’s nutritional value.

It’s important to pay attention to portion sizes, as rice and peas can be high in carbohydrates and calories. A serving size of rice is usually around 1/2 cup cooked, and a serving size of peas is around 1/2 cup cooked as well.

If the dish includes high-fat ingredients such as coconut milk or cream, it may be higher in calories and fat. Choosing lower-fat options or reducing the amount of these ingredients can help make the dish more balanced and healthy.

Rice and peas can be a healthy dish when prepared with nutritious ingredients and consumed in moderation.

Are Frozen peas healthy?

Yes, frozen peas can be a healthy addition to your diet.

Peas are a good source of fiber, protein, and a variety of vitamins and minerals, including vitamins C and K, folate, and iron. Frozen peas are often picked and frozen at their peak freshness, which can help retain their nutritional value.

Additionally, frozen peas are convenient and easy to use. They can be quickly added to a variety of dishes such as soups, stews, and stir-fries, providing a boost of nutrition and flavor.

However, it’s important to read the labels when buying frozen peas to make sure they don’t contain added sugars, salt, or other ingredients that could detract from their health benefits. Choosing plain frozen peas without any added ingredients is the best option.

Frozen peas are a healthy and versatile food that can be a great addition to a balanced diet.

Is rice and peas a healthy meal?

In the realm of wholesome and satisfying meals, the combination of rice and peas stands as a classic favorite. This delightful duo not only tantalizes taste buds but also brings together essential nutrients. Let’s delve into the nutritional benefits of rice and peas, shedding light on whether this delectable pairing qualifies as a truly healthy meal:

1. Balanced Nutrition Profile: Rice and peas form a well-rounded meal that offers a harmonious blend of carbohydrates, protein, fiber, vitamins, and minerals. This balance contributes to sustained energy levels, enhanced digestion, and overall well-being.
2. Complex Carbohydrates for Sustained Energy: Both rice and peas are excellent sources of complex carbohydrates, providing a steady release of energy throughout the day. This gradual energy release helps prevent spikes and crashes in blood sugar levels, supporting better appetite control and mood stability.
3. Plant-Based Protein Power: Peas are a remarkable plant-based protein source, supplying essential amino acids necessary for tissue repair and muscle maintenance. When combined with rice, which is a complementary protein source, this meal becomes a complete protein powerhouse suitable for vegetarians and vegans.
4. Rich in Dietary Fiber: Peas contribute a substantial amount of dietary fiber, promoting healthy digestion and aiding in weight management. Fiber supports regular bowel movements and helps maintain a feeling of fullness, which can be beneficial for those seeking to control their calorie intake.
5. Vitamins and Minerals Galore: Both rice and peas offer a spectrum of vitamins and minerals. Peas are notably rich in vitamin K, vitamin C, and B-vitamins like folate. Rice, especially brown rice, contains essential nutrients like magnesium and selenium. This nutrient diversity supports immune function, bone health, and overall vitality.
6. Heart-Healthy and Low in Fat: Rice and peas are naturally low in fat, making them heart-healthy options. Peas contain heart-loving compounds like flavonoids and antioxidants, which contribute to cardiovascular well-being. Opting for brown rice over white rice can further boost heart health due to its higher fiber content.
7. Mindful Portion Control: While rice and peas offer an array of nutritional benefits, portion control remains key. Pay attention to serving sizes to avoid overindulgence in carbohydrates and calories. Balancing the meal with colorful vegetables and lean protein sources can amplify its nutritional value.

What to do when rice and peas is too soft?

Sometimes, even the most experienced cooks find themselves facing the challenge of overcooked rice and peas. The result? A mushy, less-than-ideal texture. Fret not! In this guide, we’ll explore clever techniques to rescue your dish and bring back the satisfying texture and flavors you crave.

1. Quick Cooling Method: As soon as you notice your rice and peas are too soft, remove them from heat and transfer them to a large, shallow baking sheet or tray. Spread them out in an even layer to maximize surface area. Allow them to cool rapidly at room temperature. This halts the cooking process and prevents further softening.
2. Fork Fluffing: Once the rice and peas have cooled slightly, use a fork to gently fluff and separate the grains. This helps break apart clumps and restore some of the lost texture. Be patient and avoid aggressive stirring, which could worsen the mushiness.
3. Reheating and Re-Steam: Place the overcooked rice and peas in a microwave-safe dish. Cover it with a damp paper towel or microwave-safe lid to trap moisture. Heat the dish on low power in short intervals, checking and fluffing with a fork between each interval. Alternatively, use a steamer to gently reheat and revive the texture.
4. Add Texture with Fresh Ingredients: Incorporate cooked and slightly crunchy vegetables, such as diced bell peppers, corn, or peas, to introduce textural contrast to the dish. The added crunch will balance out the softness of the overcooked rice and peas.
5. Sauté and Pan-Crisp: Heat a non-stick skillet over medium heat and add a small amount of oil or butter. Add the overcooked rice and peas, spreading them out in an even layer. Allow them to sizzle and crisp up slightly, stirring occasionally. The direct heat will help remove excess moisture and enhance the texture.
6. Create a Rice and Pea Stir-Fry: Transform your dish into a flavorful stir-fry by sautéing with a mix of colorful vegetables, protein, and your favorite stir-fry sauce. The combination of ingredients and the cooking process will disguise the initial softness and create an appealing new dish.
7. Turn it into a Soup or Congee: Embrace the soft texture by transforming the rice and peas into a comforting soup or congee. Blend the mixture with broth, seasonings, and perhaps some additional vegetables. Simmer until you achieve a desirable consistency.

Can rice and peas help with weight loss?

1. Satiety and Fiber Synergy: One of the key factors in weight management is feeling satisfied after a meal. Peas, with their impressive fiber content, contribute to a sense of fullness that can aid in controlling portion sizes. Fiber-rich foods are known to slow digestion, extending the feeling of satiety and reducing the likelihood of overeating.
2. Balanced Carbohydrates for Sustained Energy: Opting for whole grains like brown rice provides a steady source of complex carbohydrates. These slow-digesting carbs help maintain stable blood sugar levels, curbing sudden cravings and energy crashes. The sustained energy release supports consistent energy levels, promoting adherence to a weight loss plan.
3. Lean Protein Power: Peas are not only a fiber source but also a plant-based protein powerhouse. Protein is crucial for preserving lean muscle mass during weight loss. A balanced meal with rice and peas ensures you’re getting a good dose of protein, which can contribute to feeling full and satisfied.
4. Nutrient Density and Vitamin Support: Rice and peas offer a range of vitamins and minerals essential for overall health. Peas, rich in vitamins A, C, and K, contribute to immune support and bone health. These nutrients are particularly valuable during weight loss, ensuring you’re getting essential micronutrients despite reduced calorie intake.
5. Low in Fat and Heart Health: Both rice and peas are naturally low in fat, making them heart-friendly choices. Peas contain compounds like flavonoids that support cardiovascular health. By incorporating these foods into your weight loss plan, you’re making heart-smart choices while aiming to shed pounds.
6. Mindful Portion Control: While rice and peas offer a host of benefits, portion control remains paramount. Balancing the ratio of rice to peas, along with including a variety of colorful vegetables and lean protein sources, ensures a well-rounded and portion-controlled meal.
7. Variety and Flexibility: Rice and peas can be prepared in numerous ways, allowing for culinary creativity while adhering to weight loss goals. Incorporate them into salads, stir-fries, soups, or grain bowls, adding a burst of flavor and texture without compromising on nutrition.

Best Peas and Rice Recipe

Servings: 4 Preparation: 5 minutes Cooking time: 20 minutes Calories: 221 Fat: 2.3g

Ingredients

• 1 cup long-grain rice
• 2 cups water
• 1 tablespoon olive oil
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 teaspoon dried thyme
• 1 teaspoon paprika
• 1 teaspoon salt
• 1/4 teaspoon black pepper
• 1 cup frozen peas, thawed

Instructions

1. Rinse the rice in cold water until the water runs clear. Drain and set aside.
2. In a medium-sized pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic, and sauté until the onion is translucent.
3. Add the thyme, paprika, salt, and black pepper to the pot, and stir until the spices are fragrant.
4. Add the rice to the pot, and stir to coat the rice with the spices.
5. Add the water to the pot, and stir to combine. Bring the mixture to a boil, then reduce the heat to low.
6. Cover the pot with a lid, and simmer for about 18-20 minutes, or until the rice is cooked and the water has been absorbed.
7. Add the thawed peas to the pot, and stir gently to combine. Cover the pot again, and let it sit for a few minutes to allow the peas to warm through.
8. Fluff the rice with a fork before serving.

Nutrition:

• Calories: 221
• Protein: 7.2 grams
• Fat: 2.3 grams
• Carbohydrates: 44.8 grams
• Fiber: 7.3 grams
• Sugar: 3.3 grams
• Sodium: 384 milligrams

More delicious Recipes:

• Savoury Rice
• Lebanese Spiced Rice
• Nando’s Rice Recipe

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Easy Peas and Rice Recipe: Delicious in Minutes

Rating: 4.9/5

( 33 voted )

Serves: 4 Prep Time: 5 Minutes Cooking Time: 20 Minutes 20 Minutes Nutrition facts: 221 calories 2.3 fat

Ingredients

• 1 cup long-grain rice
• 2 cups water
• 1 tablespoon olive oil
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 teaspoon dried thyme
• 1 teaspoon paprika
• 1 teaspoon salt
• 1/4 teaspoon black pepper
• 1 cup frozen peas, thawed

Instructions

1. Rinse the rice in cold water until the water runs clear. Drain and set aside.
2. In a medium-sized pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic, and sauté until the onion is translucent.
3. Add the thyme, paprika, salt, and black pepper to the pot, and stir until the spices are fragrant.
4. Add the rice to the pot, and stir to coat the rice with the spices.
5. Add the water to the pot, and stir to combine. Bring the mixture to a boil, then reduce the heat to low.
6. Cover the pot with a lid, and simmer for about 18-20 minutes, or until the rice is cooked and the water has been absorbed.
7. Add the thawed peas to the pot, and stir gently to combine. Cover the pot again, and let it sit for a few minutes to allow the peas to warm through.
8. Fluff the rice with a fork before serving.