Grenada Pelau by @healthyalie

38 min

4 servings

🫗

15 ml

Neutral oil

🍬

30 g

Brown sugar

🧄

2 cloves

Garlic

🧅

1

Onion

🥕

150 g

Carrots

🫛

200 g

Pigeon peas

🫘

200 g

Tofu

🍚

400 g

Rice

🥥

500 ml

Coconut milk

💧

Water

🪵

1 tsp

Cinnamon

🫙

2

Cloves

🫙

1 tsp

Nutmeg

🌿

2

Bay leaves

🍅

30 g

Tomato paste

🌿

Dried thyme

🧅

2

Scallions

🌶️

Chili pepper

  1. Heat

    Heat the oil in a saucepan, add the brown sugar and cook it until foamy and darkened.

  2. Add

    Add the pigeon peas, garlic, onion, tofu, carrots, tomato paste and spices, mix well and saute for 3 minutes.

  3. Add

    Add the rice, bay leaves, thyme, and coconut milk.

  4. Mix

    Mix well, add a little water if needed, drop in the chili pepper, lower the heat and simmer for 20 minutes or until the rice is cooked and has absorbed all the liquid.

  5. Serve

    Serve with the minced scallions.

Grenada Pelau by @healthyalie

38 min

4 servings

🫗

15 ml

Neutral oil

🍬

30 g

Brown sugar

🧄

2 cloves

Garlic

🧅

1

Onion

🥕

150 g

Carrots

🫛

200 g

Pigeon peas

🫘

200 g

Tofu

🍚

400 g

Rice

🥥

500 ml

Coconut milk

💧

Water

🪵

1 tsp

Cinnamon

🫙

2

Cloves

🫙

1 tsp

Nutmeg

🌿

2

Bay leaves

🍅

30 g

Tomato paste

🌿

Dried thyme

🧅

2

Scallions

🌶️

Chili pepper

Preparation Steps

  1. Step 1/5

    Heat the oil in a saucepan, add the brown sugar and cook it until foamy and darkened.

    🫗Neutral oil
    🍬Brown sugar
    🍲Saucepan
    🥄Stirring spoon

  2. Step 2/5

    Add the pigeon peas, garlic, onion, tofu, carrots, tomato paste and spices, mix well and saute for 3 minutes.

    🫛Pigeon peas
    🧄Garlic
    🧅Onion
    🫘Tofu
    🥕Carrots
    🍅Tomato paste
    🪵Cinnamon
    🫙Cloves
    🫙Nutmeg
    🍲Saucepan
    🥄Stirring spoon

  3. Step 3/5

    Add the rice, bay leaves, thyme, and coconut milk.

    🍚Rice
    🌿Bay leaves
    🌿Dried thyme
    🥥Coconut milk
    🍲Saucepan
    🥄Stirring spoon

  4. Step 4/5

    Mix well, add a little water if needed, drop in the chili pepper, lower the heat and simmer for 20 minutes or until the rice is cooked and has absorbed all the liquid.

    💧Water
    🌶️Chili pepper
    🍚Rice
    🍲Saucepan
    🥄Stirring spoon

  5. Step 5/5

    Serve with the minced scallions.

    🧅Scallions

Composition

Ingredients

Types

Fats and Oils, Sweeteners, Vegetables, Legumes, Soy, Protein, Grains, Plant-based Milk, Liquid, Spices, Herbs, Condiments

Ingredients

Neutral oil, Brown sugar, Garlic, Onion, Carrots, Pigeon peas, Tofu, Rice, Coconut milk, Water, Cinnamon, Cloves, Nutmeg, Bay leaves, Tomato paste, Dried thyme, Scallions, Chili pepper

Notes

Garlic (minced), Onion (large), Carrots (cut into cubes), Pigeon peas (frozen), Tofu (cut into cubes), Water (amount to adjust depending on rice cooking), Bay leaves (bois d'Inde leaves), Dried thyme (amount not given), Scallions (minced), Chili pepper (whole, amount not given)

Allergens

Soy

Dietetics

Dietary regimen

Vegetarian, Pescatarian, Egg-Free, Halal, Nut-Free, Gluten-Free

Calories

420 kcal

Macro nutrients

Protein: 12g, Carbohydrates: 58g, Fat: 15g, Fiber: 5g, Sugars: 7g

Nutritional Information

Minerals

Iron: 2.5mg, Potassium: 480mg, Magnesium: 60mg, Sodium: 280mg

Vitamins

Vitamin A: 450mcg, Vitamin C: 8mg, Vitamin B6: 0.3mg

Preparation

Time Information

Preparation

15 minutes

Cooking

23 minutes

Overall

38 minutes

Difficulty

Level

Medium (2/4)

Steps

5 steps

Equipments

Utensils

Saucepan, Cutting board, Knife, Stirring spoon

Appliances

to inform

Type

Type

Type Of Dish

Main Course

Occasions

Everyday Meal

Origin

Source

Platform

instagram

Original Creator

@healthyalie

Origin

Cuisine

Caribbean

Geographic

to inform

Various

Aspect

Texture

Soft, Moist, Tender

Flavors

Savory, Sweet-caramelized, Spiced, Coconut, Smoky-spice

Other

Price

Low

Recommended Preservation

fridge

Preservation Infos

leftovers : 3-4 days (in an airtight container,refrigerated), freezer : up to 2 months (in an airtight container or freezer bag,cool completely before freezing)