Meals

Jamaican stew peas with healthy breadfruit “rice”

It’s been a while since I posted a recipe. I haven’t really been in the mood to until now. As you may or may not know, 99% of the time, I eat healthy and cook with real foods. The point is to make sure I eat balanced, have food that nourishes my body and makes me feel good.

I am sensitive to carbohydrates so I never eat too much of it in a day. That’s never really been an issue as I don’t eat rice or white ( and even wheat) flour or any of their bi-products. Once in a while (not often), I’ll have regular pizza or fried chicken when I’m out or really feel like it. Most of the time, I use paleo flours to make breads, tortillas, pasta, pizza and so on at home.

I haven’t really been looking for rice substitutions at all. I don’t miss rice. Not even a little. But rice is a quick and easy food to make and great to mop up gravy. I tried cauliflower rice, which I only somewhat liked. This is the second time I tried any “riced” vegetables.

Breadfruit is very popular in the caribbean and other countries. It’s a traditional food in Jamaica and a huge part of my life. A quarter of a breadfruit  is about 11 grams of carbs which is lower than potatoes. It’s grown on trees botanically like a fruit but cooked as a vegetable. Breadfruit has a potato like flavour but also is similar to freshly baked bread when roasted. What a combo right? I think so too.

It’s so easy to make. Just roast it over a fire. That could be on the stove top, oven or in a fire pit in your backyard. I’ve included instruction on how to make it. Last week, I decided to try ricing it using a grater. Then I simply heat it up and served it with our traditional stew peas for dinner. It worked out fantastic! I never imagined it would work so well. And it paired well with the stew peas. Stew peas is another traditional dish and the ” peas” is actually red kidney beans. Here, we just call it red peas, which is also used in our traditional rice and peas.

I’m really excited to share this recipe. It might seem a bit long but trust me it’s not. It so easy to make, I just gave more details in the instructions. I hope you guys are brave enough to make it. Post pictures on instagram and tag me so I can see your creations. Happy cooking everyone!

 

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Calories
607 cal
Fat
23 g
Carbs
49 g
Protein
49 g


Click Here For Full Nutrition, Exchanges, and My Plate Info

Serves 4

Jamaican stew peas with healthy breadfruit “rice”

30 minPrep Time

1 hr, 30 Cook Time

2 hrTotal Time

Author:

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Ingredients

    Stew Peas
  • 1 lb red kidney beans
  • 2 lbs pigtails
  • 1 lb chicken feet (or other meat of your choice.Beef works great!)
  • 1 small onion
  • 3 pegs of garlic
  • small piece of ginger, peeled
  • 10 grains of pimentos
  • 2 pieces of scallion
  • medium sprig of thyme
  • 1 tsp baking powder
  • 1 tsp vinegar
  • spices for flavour (I used Maggi all- purpose seasoning)
  • For the spinners dumplings
  • ½ cup of flour (I used chickpea flour)
  • ¼ cup of water
  • Breadfruit "rice"
  • one large whole breadfruit, roasted
  • salt to taste
  • spices, optional

Instructions

    Preparing the breadfruit. Do this at least a day in advance.
  1. Remove the stem. You can roast the breadfruit in it's skin in the oven, on the stove or in a fire-pit in your yard. The skin will turn black while it roasts. It takes 45 minutes to an hour depending on the breadfruit.
  2. To know if the breadfruit is cooked, push a knife through the center. If it goes in easily and come out clean, then it's roasted. Use this method to test all sides of the breadfruit. If it struggles to go in at any side, turn it on that side and let it roast for a few more minutes. Please remember to watch it carefully.
  3. Once the breadfruit is cooked, allow it to cool then use a knife to peel the skin off. Be careful because the breadfruit inside will be soft. Let it sit for a while, place it in a ziploc bag or use plastic wrap then place it in the fridge.
  4. When You're ready, remove it from the plastic. Slice the breadfruit lengthwise then again in half. Grate the breadfruit using a grater. Place it in a ziploc or plastic bag and return the fridge until you're ready to use it.
  5. Prepare the Stew Peas:
  6. Wash the pigtails thoroughly to remove the excess salt. Place them in fresh water and let it soak for at least an hour.
  7. Make sure that your chicken feet has no toenails on it. If t does, use a knife to cut them off. Wash it then keep it aside.
  8. Wash the kidney beans then place it in a pot (or preferably a pressure cooker) and cover with water. Allow the peas to soak for a while.
  9. Once the peas has soaked a while, place it over medium high heat. Add in the garlic, ginger and let it cook while you prepare the pigtails. When the beans begin to boil and float to the top, add a cup of water to sink them.
  10. Remove the pigtails from the water it was soaking in and place it in a pot over medium high heat. Cover with water, add in the vinegar and baking powder. Let the pigtails boil for 5 minutes.
  11. Once the pigtails have boiled enough, discard the water, add fresh water that covers it and boil for an additional 5 minutes. After it's finished boiling, drain the water and add the pigtails and chicken feet to the pot or pressure cooker. Cover and pressure for 25 minutes. If you're not using a pressure cooker, cook for up to an hour until pigtails and bean have properly cooked.
  12. While it cooks, prepare the spinners. Combine the flour and water into a dough like you would for dumplings. To make the spinners, pinch off a small piece of dough and roll it lengthwise. It should be a long dumpling instead of round. Do that until the dough is finished.
  13. Once it's cooked, let the pressure cooker release naturally. You can pour it out into a new pot or finish it in the pressure cooker. Add in the scallion, thyme, pimentos, onion, spinners, butter and spices. Mix everything then cover wit a lid that fits. Let it cook for about 25 minutes.
  14. To prepare the breadfruit "rice", all you're doing is heating up the breadfruit and adding flavour to it. Place a nonstick pan over medium low heat. Add your desired amount of breadfruit "rice", add water, salt and spices.
  15. When it's done, remove it from the fire and let it cool. Serve while it is still warm.
Cuisine: Jamaican, Healthy | Recipe Type: Healthy

Notes

It is better to make the breadfruit a day in advance. If you're not able to, that's still fine. You can make it, let it cool then grate it. You can try placing it in a food processor. I've never tried to so I don't know how it'll turn out. You can also slice up the breadfruit and serve as is if you don't want to "rice" it. The stew peas can be cook without a pressure cooker but it'll take longer. I don't know about an instant pot so let me know if you do it. I cooked the stew peas in my stove top pressure cooker right til the end.

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