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v0.1.1 Ā· 11c9572 Ā· Updated 7 Oct 2026

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General information, not medical advice. Always consult your child’s healthcare provider.

Ā© 2026 Heartful Sprout. All rights reserved.

  1. Recipes
  2. /
  3. cardamom
  4. /
  5. Easy Jamaican Rice and Peas

Easy Jamaican Rice and Peas

Rice and peas are a traditional Jamaican dish that I enjoyed often in childhood. While my family isn't Jamaican (we're Panamanian šŸ‡µšŸ‡¦) my mom’s cooking was filled with a lot of heavy Caribbean influences so I'm no stranger to brown stew chicken, steamed cabbage or rice and peas. This dish is traditionally made with pigeon peas but is often made with kidney beans when pigeon peas (gungo peas) aren't available. ⁠This cheat code version of rice & peas is so easy to make but is still super flavorful and for me it's like having a taste of both comfort and home. ⁠Not to mention this dish is filled with healthy fats from the coconut milk, anti-inflammatories from the garlic and ginger, and plant-based protein from the kidney beans. Source: Instagram/ itsthecardamom

Ccardamom
Easy Jamaican Rice and Peas
Suitable from
Finger foods (BLW)

Easy to prepare

Total time
45min

undefined min prep

Makes
3servings

adjustable below

Iron
2.5mg

good source, per serving

Common allergens

None

Ingredients

3 servings
  • Onions1 piece, chopped
  • Garlic1 Tbsp
  • Rice2 cups
  • Salt1 tsp
  • Coconut milk2 cups
  • Kidney beans 1 can
  • Spices, thyme2 tsp
  • Chicken broth 2 cups
  • Serrano pepper1 piece
  • Ginger root1 tsp
  • Lime juicesqueeze

Steps

  1. 01

    Using a large saucepan over medium heat, sauté the onion in cooking oil for 4-5 mins until they begin to brown⁠

  2. 02

    Add the garlic and rice to the ⁠pan, stirring well, and cook for another 2-3 mins⁠

  3. 03

    Add the ginger, salt, stock and coconut milk and stir well⁠

  4. 04

    Add the kidney beans, thyme, and the whole scotch bonnet chili⁠

  5. 05

    Bring everything to a simmer, cover, turn the heat low and cook for ~20 mins until the rice is tender⁠

  6. 06

    Once done, remove from heat, fluff and let cool for about 10 mins, then serve, and enjoy! ⁠ Squeeze the lime on top for additional flavor

Nutrition

Per serving, calculated from USDA data for the ingredients above.

Calories
172kcal
Protein
6.0g
Fat
4.5g
Carbs
27.0g
Calories from
  • Carbs62%
  • Protein14%
  • Fat24%

Good source of Folate

Ingredient health benefits

🦠 Immune system
✨ Anti-inflammatory, anti-oxidant
šŸ’Š Supporting nutrition absorption
🚽 Digestion
šŸ”„ Energy
šŸ«€ Cardiovascular health
🩸 Blood health
🧠 Brain development
🦵 Cellular growth
šŸ’­ Cognitive and neurodevelopmental
🤲 Skin health
🦓 Bone health
šŸ’© Gut health

General associations for these ingredients, not claims about this recipe.

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Nutrition Facts

Estimated Ā· 3 servings per recipe

Amount per serving

Calories

172

% Daily Value*

Total Fat 4.5g6%
Saturated Fat 1.4g7%
Trans Fat 0.0g
Cholesterol 0.0mg0%
Sodium 555.1mg24%
Total Carbohydrate 27.0g10%
Dietary Fiber 4.4g16%
Total Sugars 2.3g
Incl. Added Sugars 0.0g0%
Protein 6.0g12%
Vitamin D 0.4mcg2%
Calcium 113mg9%
Iron 2.5mg14%
Potassium 305mg6%
Vitamin C 8.2mg9%
Vitamin E 0.7mg4%
Vitamin K 12.5mcg10%
Vitamin B6 0.2mg11%
Vitamin B12 0.3mcg12%
Folate 106mcg27%
Magnesium 31mg7%
Zinc 0.8mg7%
Choline 18mg3%

Estimated from USDA ingredient data. %DV uses the adult 2,000-calorie reference — children’s needs differ.

Browse similar

Ages & textures

Finger foods (BLW)
Family foods
Toddler foods
Soft and chewable
Whole foods

Course

Main dishes

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General information, not medical advice. Always consult your child’s healthcare provider. Read the full disclaimer.