Recipe Story

Jamaican Pumpkin Rice

by

This Jamaican-style pumpkin rice is a hearty and nutritious one-pot dish prepared with squash, peppers, brown rice, and a rich coconut broth.

Vegan and gluten-free, it's perfect for serving with beans, peas, and tofu, in just 430 calories per bowl.

Health

Time

30m

Cost

Nutrients

439 kcal

Carbs 58 grams

Sugars 9 grams

Total Fats 20 grams

Saturates 13 grams

Fibers 7 grams

Proteins 8 grams

Nutrients Data

The nutrients information on this page refers to a 2000 Kcal daily intake diet.

Each nutrient has a progress bar. A full progress bar represents the total allowance for the nutrient, based on a 500 Kcal meal.

Chart Legend

Carbs, Sugars, Total Fats, Saturates
Less than 50% of maximum recommended intake for a meal
Between 50% and 95% of maximum recommended intake for a meal
More than 95% of maximum recommended intake for a meal
Fibers, Proteins
More than 50% of recommended intake for a meal
Between 25% and 50% of recommended intake for a meal
Less than 25% of recommended intake for a meal
By visiting the full recipe page, you can get a more in depth breakdown of the nutrients for this recipe. If you prefer reading the recipe in this format instead, a link to the full recipe page will be provided at the end!

Good for Diets

  • Vegetarian
  • Vegan
  • Alcohol-Free
  • Pescatarian

No Allergens!

Servings

4

Did you know?

A single cup of pumpkin provides over 140% of your daily vitamin A.

A boost of vitamin A

Pumpkin is an incredibly nutritious vegetable high in vitamins, minerals, and antioxidants, and also low in calories.

Vitamin A helps support your immune system, and eye health, and it's great for your skin too.

Tap below to discover our best recipes with pumpkin!

Step 1

In a skillet, sizzle the oil with diced onions, crushed garlic, allspice, thyme, and chopped chillies until fragrant.

Ingredients List

Vegetable Oil1tbsp
Onion1
Garlic Cloves2
Allspice1pinch
Dried Thyme1tsp
Scotch Bonnet Chillies1
Pumpkin350g
Red Peppers2
Cabbage200g
Wholegrain Rice220g
Coconut Milk350mL
Vegetable Stock400mL
Step 2

Add diced pumpkin, chopped peppers, and cabbage cut into strips, and cook for 5 minutes.

Ingredients List

Vegetable Oil1tbsp
Onion1
Garlic Cloves2
Allspice1pinch
Dried Thyme1tsp
Scotch Bonnet Chillies1
Pumpkin350g
Red Peppers2
Cabbage200g
Wholegrain Rice220g
Coconut Milk350mL
Vegetable Stock400mL
Step 3

Add the rice, coconut milk, and stock. Then, season with salt and pepper.

Ingredients List

Vegetable Oil1tbsp
Onion1
Garlic Cloves2
Allspice1pinch
Dried Thyme1tsp
Scotch Bonnet Chillies1
Pumpkin350g
Red Peppers2
Cabbage200g
Wholegrain Rice220g
Coconut Milk350mL
Vegetable Stock400mL
Step 4

Simmer the pumpkin rice for 15 minutes until cooked through and creamy.

Ingredients List

Vegetable Oil1tbsp
Onion1
Garlic Cloves2
Allspice1pinch
Dried Thyme1tsp
Scotch Bonnet Chillies1
Pumpkin350g
Red Peppers2
Cabbage200g
Wholegrain Rice220g
Coconut Milk350mL
Vegetable Stock400mL

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