Vegan Jamaican Bulgur Wheat & Peas (Rice & Peas Remix), is a delicious and healthier alternative to the traditional Jamaican Rice and Peas recipe. It’s full of flavour from the thyme, escallion, and garlic, with a touch of creaminess from fresh coconut milk. It will give you the comforting taste of island cuisine, in the comfort of your home! Serve this healthier, vegan, rice alternative recipe for dinner as part of a main course or lunch!
Vegan Jamaican Bulgur Wheat & Peas (Rice & Peas Remix)
I mentioned in my previous blog post on Jamaican Rice and Peas that Rice & Peas is a dish guaranteed to be at every Jamaican/Caribbean family function – whether holiday parties, birthdays, other milestone gatherings, and most definitely apart of the spread on Sunday! However, there’s been a plot twist – sub the rice for Bulgur and ta-da! A healthier vegan alternative to the traditional rice dish! Just as delicious, just as yummy, same authentic taste and totally vegan!
If you enjoyed this recipe, check out my Jamaican Rice & Peas recipe, or more Jamaican recipes
What is Bulgur Wheat?
It is a whole grain cracked wheat that’s been cleaned, parboiled, or partially cooked (so that it can be prepared relatively quickly) and dried. Bulgur, when compared to rice has:
- fewer calories
- less fat
- twice the fibre
- four times as much folate
Bulgur wheat also helps support healthy digestion and gut health and is certainly a healthier alternative and substitute to rice and other high carb side dishes.
What You Need to Make Vegan Jamaican Bulgur Wheat & Peas (Rice & Peas Remix)
Soaking Dried Red Kidney Beans
Dried Red Kidney Beans
Escallion or Green Onion
Garlic
Thyme
Jamaican Bulgur Wheat & Peas
Scotch Bonnet Pepper
Pimento Seeds (Whole Allspice Berries)
Seasoning Salt or Vegetable Bouillon
Coconut Milk
Bulgur
Salt
How to Make Vegan Jamaican Bulgur Wheat & Peas
- Rinse and Soak Red Kidney Beans – rinse beans and soak in a medium bowl with water, thyme, escallion and garlic. Soak overnight.
- Boil Beans to Soften – bring to a boil, fresh water, scotch bonnet pepper, pimento seeds, salt and pour in bean mixture (including the bean water, which is now infused with flavour).
- Add Coconut Milk – when beans are tender, stir in coconut milk, seasoning salt or vegetable bouillon and bring to a boil.
- Add Bulgur Wheat – add bulgur then cover with lid and simmer over low heat.
- Let Steam – remove from the heat, cover and let rest.
- Fluff with Fork – using a fork, fluff the bulgur and beans. Serve while hot and enjoy!
TSS Tips: to cook bulgur by boiling you need 1 part bulgur to 2 parts water
Vegan Jamaican Bulgur Wheat & Peas (Rice & Peas Remix)
Soak Your Beans
There are many methods used to tenderize dried red kidney beans, however this recipe calls to soak beans overnight, then boil on stovetop to soften. Other methods include:
- Pressure Cooker – pressure cook beans to soften, then continue with steps to finish recipe.
- Use Canned Red Kidney Beans – skips the steps needed to to soften beans.
Type of Peas to Use
Dried Red Kidney Beans, this is what gives off the reddish tint and gives great flavour!
Liquid to Bulgur Ratio
To cook bulgur by boiling, generally you will need 1 part bulgur to 2 parts water. Another way to measure this is, when you have added your bulgur to the pot, the liquid should be about an inch (roughly the first marking from the tip of your index finger) higher when the bulgur has settled.
Cook Bulgur Wheat on Low Heat
Once the bulgur has been added to the pot, only use a low heat setting; enough heat to keep the mixture at a very slight simmer.
TSS Tip: You can always add more water if you’re finding that all the liquid has absorbed but the bulgur is still not cooked. It’s better to have less and add more than to have too much and end up with mushy bulgur.
Vegan Jamaican Bulgur Wheat & Peas (Rice & Peas Remix) Recipe Tips and Notes
- 1 cup bulgur to 2 cups liquid. There should be more liquid than bulgur when first added to the pot.
- If using Pure Creamed Coconut, break off 2 chunks to fill the middle of the hand – break off less than half the block if you’re using the Grace Brand.
- Use the back of a large chef/ butcher knife to crush the garlic and escallion.
- Some beans are harder than others so if you see some floating to the top when boiling, add a tbsp or two of cold water to sink the beans. This will ensure all beans are evenly cooked through.
More Vegan Jamaican Recipes? Try These…
Creamy Jamaican Hominy Corn Porridge & Jamaican Cornmeal Porridge (Easy Breakfast Recipe)
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Vegan Jamaican Bulgur Wheat & Peas (Rice & Peas Remix)
Ingredients
Soaking Dried Red Kidney Beans
- ½ cup Dried Red Kidney Beans rinsed and soaked overnight
- 1 cup Water
- 1 Stalk Escallion or Green Onion crushed
- 1-2 Cloves Garlic crushed
- 1 Sprig Thyme
Jamaican Bulgur Wheat & Peas
- ¾ cups Fresh Water enough to cover beans
- 1 Whole Scotch Bonnet Pepper
- 3 Pimento Seeds Whole Allspice Berries
- 1 tbsp Seasoning Salt or Vegetable Bouillon
- ½ can 200 ml Coconut Milk
- 1 cup Bulgur
- ¼ tsp Salt more or less to taste
Instructions
- Rinse beans. In a medium bowl (with a lid), add beans, water, thyme, and crush the escallion, garlic with the back of a knife and add to bowl. Cover and allow to soak overnight.
- In a medium pot, add fresh water, scotch bonnet (omit if opposed to heat), pimento seeds, salt and pour in bean mixture (including the bean water, which is now infused with flavour). Bring to a boil over medium high heat, stirring occasionally. Ensure there is enough water to cover the beans – you may need to add about 1 additional cup of water at the halfway mark. The boiling process to cook the beans will take anywhere from 30 minutes to an hour depending on how long your beans have soaked.
- When beans are tender, stir in coconut milk, seasoning salt or vegetable bouillon and bring to a boil for 5-7 minutes. Add bulgur then cover with lid and simmer over low heat for about 15 minutes or until liquid has been absorbed. Adjust the heat as necessary to maintain a very gentle simmer – see notes section.
- Remove from the heat, cover and let rest for 10 minutes, then discard the thyme, escallion, pimento seeds and scotch bonnet pepper. Using a fork, fluff the bulgur and beans. Serve hot and enjoy!
Notes
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