Jamaican stew peas and meat free monday

pork

🥗Healthier: chicken

💰Cheaper: beef

Chicken is leaner and more affordable than pork.

coconut milk

🥗Healthier: almond milk

💰Cheaper: evaporated milk

Almond milk reduces calories while evaporated milk is more budget-friendly.

red kidney beans

🥗Healthier: black beans

💰Cheaper: canned beans

Black beans are nutritious and canned options save time.

scotch bonnet pepper

🥗Healthier: jalapeño

💰Cheaper: bell pepper

Jalapeños offer heat with less intensity, while bell peppers are milder.

Prepare mixed grains by washing them thoroughly, similar to cooking rice.

In a medium-sized pot, melt organic butter.

Add fresh thyme and rosemary to the pot.

Chop garlic and onion, then add them to the pot to sauté.

Season the water with Kajun seasoning, cumin seeds, paprika, and oregano.

Pour in half a cup of hot water and add black pepper and Jamaican sea salt.

Wash the mixed grains again and add them to the pot with the seasoned water.

Cover the pot and let the grains cook, stirring occasionally to prevent burning.

Chop carrots and sweet potato, adding them to the pot as well.

Add scotch bonnet pepper for flavor.

Continue cooking until everything is tender.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary