Jamaican Vegetables, Beans and Rice

This is a well known Jamaican family dish that was traditionally served on Monday’s for using up the salty ham left over from the previous Sunday’s dinner. There are many variations of this recipe; this Jamaican version uses coconut milk, but you could use stock if you prefer. This recipe is an ideal base for adding any vegetables that you have lurking in the back of the fridge.

By Caroline Marson
Cookery advisor

All recipes by Caroline Marson

Ingredients

Serves 4-6

  • 75g streaky bacon, roughly chopped
  • 1 onion, peeled and chopped
  • 2 garlic cloves, peeled and crushed
  • 250g leftover ham or sausage cut into small pieces
  • ½ teaspoon cayenne pepper
  • Vegetables such as peppers, courgettes, broccoli
  • Tabasco sauce or a hot sauce of your choice
  • Sprigs of coriander Herbs
  • 2 x 400g cans of drained and rinsed kidney Beans
  • 400ml can of Coconut milk
  • ½ teaspoon dried thyme or a few sprigs of fresh thyme Herbs
  • 300ml long grain Rice
  • Ground Black peppercorns
  • Salt

Instructions

  1. In a non-stick medium pan, add the chopped bacon and cook until the fat is released then add the onion and garlic and cook until just soft over a low heat.
  2. Add the beans, coconut milk, ham or sausage, cayenne pepper and thyme and bring to the boil. Allow it to cook, stirring for about 1 minute.
  3. Add the rice and 450ml boiling water, turn down the heat to barely to simmer, cover and leave undisturbed for about 25 minutes.
  4. When the rice is tender, stir gently and add any leftover vegetables, and season to taste. Serve in bowls and garnish with coriander sprigs, allow your guests to help themselves to the spicy sauce.

Health Note

From beans on toast to dhal with rice, pulses, which are protein rich, are a nutritious and cheap alternative to meat. Although convenient, tinned pulses may be high in added salt so remember to add less salt as a seasoning. When using ‘dried’ kidney beans once they have been soaked over night it is essential to boil them rapidly for 15 minutes and then to simmer them until they are thoroughly cooked. Three heaped tablespoons of beans counts as one portion of your daily intake of vegetables.

Note: Rice safety

It's best to serve rice when it has just been cooked. If that isn't possible, cool the rice as quickly as possible (ideally within one hour) and keep it in the fridge for no more than one day until reheating. Never leave cooked rice to cool on its own - always chill it quickly for example under running cold water. If cooked rice had been chilled or frozen ensure that it is thoroughly reheated and is piping hot throughout. Never keep rice chilled for longer than 1 day or frozen for longer than 1 month. Once cooked rice has been re-heated, throw away any leftovers. Never re-heat rice more than once.

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