Guyanese Ground Provision Cook-up/vegetarian style

coconut milk

🥗Healthier: light coconut milk

💰Cheaper: water + coconut extract

Light coconut milk reduces calories while maintaining flavor.

black-eyed peas

🥗Healthier: kidney beans

💰Cheaper: canned beans

Kidney beans are more accessible and still nutritious.

sweet potatoes

🥗Healthier: butternut squash

💰Cheaper: regular potatoes

Butternut squash offers a similar texture with fewer calories.

rice

🥗Healthier: quinoa

💰Cheaper: bulgur

Quinoa is higher in protein and fiber, while bulgur is often less expensive.

Soak red peas and black-eyed peas for about 7 hours.

Cook the peas in boiling water with a little salt until soft and tender.

Grate and squeeze one whole coconut to extract coconut milk.

Wash parboiled brown rice.

Peel and chop the leftover butternut squash, carrots, yam, dashing, sweet potato, green plantain, and cassava into small pieces.

Finely chop the onion, garlic, thyme, pimento pepper, and cilantro.

Heat oil in a pot and fry the onion for about 2 minutes.

Add the rice to the pot and cook it briefly before adding more ingredients.

Add salt and black pepper to the rice.

Mix in the cooked peas, thyme, garlic, pimento pepper, cilantro, and half of the other chopped ingredients.

Add the remaining chopped provision and vegetables to the pot and mix well.

Sprinkle in allspice powder and optional Chinese spice.

Pour in the coconut milk and cook on medium heat until everything is soft and flavors meld together.

Taste and adjust seasoning as needed during cooking.

Cover and let it cook until done.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary