Pigeon Pea Salad With Brown Rice(Barbados)

Jun 06, 2023June 6, 20230 2
Barbados-inspired Pigeon Pea Salad with Brown Rice
in Salad

Prep

15 min

Cook

30 min

Ready In

45 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 can pigeon peas , drained and rinsed
1 1/2 cups uncooked brown rice ( cooked according to directions , with 1/2 Tablespoon garlic salt and some fresh or dried thyme added )
1 tablespoon jerk seasoning
2 stalks celery , diced
2 garlic cloves , minced
2 cups grape tomatoes , halved
1/4 cup olive oil
1/4 cup fresh lemon juice
1/2 teaspoon salt
1/2 tablespoon sugar
1 teaspoon dried thyme

Nutrision Information

Servings Per Recipe
4-6
Calories
343
Sugar
3g
Fat
13g
In Barbados, pigeon peas are a staple in many dishes, including soups, stews, and salads. This Pigeon Pea Salad with Brown Rice is a nutritious and flavorful side dish that can accompany grilled fish, chicken, or tofu, or be a main meal on its own. It's a great recipe to try if you're looking to add more plant-based options to your diet or want to explore Caribbean cuisine. The combination of fresh veggies, citrusy dressing, and aromatic seasoning makes this salad a refreshing and satisfying choice for hot summer days.

Instructions

1.Cook brown rice according to package directions, adding garlic salt and dried thyme.
2.In a large bowl, mix the cooked rice with pigeon peas, celery, garlic, and grape tomatoes.
3.In a separate bowl, whisk together olive oil, lemon juice, salt, sugar, thyme, and jerk seasoning to make a dressing.
4.Pour the dressing over the rice mixture and toss until well combined.
5.Cover and refrigerate for at least 1 hour before serving.

PROS

This salad is a balanced meal with healthy fats, fiber, plant-based protein, and vitamins.

The combination of pigeon peas and brown rice is a low-fat and low-sugar alternative to meat-based dishes.

It’s easy to customize the recipe with your favorite veggies and herbs and make it vegan-friendly.

CONS

Fresh pigeon peas may not be easy to find in some regions, so you may need to use canned peas.

Some people may find the jerk seasoning too spicy or intense for their taste buds, so adjust the amount according to your preference.

If you’re not a fan of celery, you can substitute it with cucumber, bell pepper, or radish for a similar crunch.

HEALTH & BENEFITS

Pigeon peas are rich in fiber, potassium, iron, and folate, which can help reduce blood pressure, prevent anemia, and support heart health.
Brown rice is a whole grain that contains complex carbohydrates, protein, and antioxidants, which can lower cholesterol levels, enhance digestion, and reduce the risk of chronic diseases.
Tomatoes are a good source of vitamin C, lycopene, and beta-carotene, which can boost immunity, promote skin health, and protect against cancer.

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