Bahamas

Experience the heartwarming flavors of Bahamian cuisine with this delightful Bahamian Peas and Rice recipe. This beloved dish combines tender pigeon peas, aromatic rice, and savory seasonings to create a comforting side that complements any main course. Whether served at a family gathering or enjoyed on its own, Bahamian Peas and Rice is a true taste of the Bahamas.

BAHAMIAN PEAS AND RICE

DIFFICULTY: EASY

GALLERY                                                                                                                                                                  

INGREDIENTS                                                                                                                                                       

Number of servings: 4 Persons

For the Bahamian Peas and Rice:

• 1 cup dried pigeon peas or black-eyed peas
• 2 cups long-grain white rice
• 1/4 cup vegetable oil
• 1 medium onion, chopped
• 1 green bell pepper, chopped
• 2 stalks celery, chopped
• 2 cloves garlic, minced
• 1 tsp thyme
• 1/2 tsp paprika
• 1/4 tsp black pepper
• 4 cups chicken or vegetable broth
• 1 tbsp butter
• 1 tsp salt (adjust to taste)

INSTRUCTIONS                                                                                                                                                     

1) In a large bowl, soak the dried peas in water overnight. Drain and rinse the peas before using.

2) In a pot, heat the vegetable oil over medium heat. Add the chopped onion, bell pepper, and celery. Sauté until the vegetables are softened.

3) Add the minced garlic, thyme, paprika, and black pepper. Cook for a few minutes until the mixture is fragrant.

4) Stir in the drained peas and rice. Cook for another 2-3 minutes, stirring occasionally.

5) Pour in the chicken or vegetable broth and add the butter and salt. Stir to combine.

6) Bring the mixture to a boil, then reduce the heat to low. Cover the pot and let the rice and peas simmer for about 20-25 minutes, or until the rice is tender and the liquid is absorbed.

7) Remove from heat and let the rice and peas sit, covered, for an additional 10 minutes to steam.

8) Fluff the rice with a fork, and serve the Bahamian Peas and Rice alongside your favorite Bahamian dishes.

NUTRITIONAL INFORMATION (per serving)                                                                                       

Calories: 320 kcal

Protein: 7g

Carbohydrates: 55g

Fat: 7g

Fiber: 3g

Sodium: 850mg

DURATION : 1 hour 15 minutes                                                                                                                                                                                                                                                                     

TRICK & TIP                                                                                                                                                           

Enhance the flavor of your Bahamian Peas and Rice by adding a few sprigs of fresh thyme and a drizzle of coconut milk before serving. This dish pairs wonderfully with grilled meats, seafood, or served as a side with traditional Bahamian dishes.

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Indulge in the rich flavors of Bahamian cuisine with this savory Bahamian Stew Fish recipe. The tender fish is simmered in a flavorful tomato-based broth, infused with aromatic herbs and spices. This hearty stew captures the essence of the Bahamas and is a comforting dish that's perfect for sharing with loved ones.

BAHAMIAN STEW FISH

DIFFICULTY: MODERATE

GALLERY                                                                                                                                                                  

INGREDIENTS                                                                                                                                                       

Number of servings: 4 Persons

For the Bahamian Stew Fish:

• 2 lbs firm fish fillets (snapper, grouper), cut into pieces
• 1/4 cup vegetable oil
• 1 large onion, chopped
• 1 green bell pepper, chopped
• 2 stalks celery, chopped
• 2 cloves garlic, minced
• 1 cup diced tomatoes (canned or fresh)
• 1/2 cup tomato paste
• 2 cups fish or vegetable broth
• 1 tsp thyme
• 1 tsp paprika
• 1/2 tsp allspice
• 1/2 tsp black pepper
• 1 scotch bonnet pepper, whole (optional)
• 1/2 cup fresh cilantro or parsley, chopped
• 1 lime, cut into wedges

INSTRUCTIONS                                                                                                                                                     

1) Season the fish pieces with salt and black pepper. Set aside.

2) In a large pot, heat the vegetable oil over medium heat. Add the chopped onion, bell pepper, and celery. Sauté until the vegetables are softened.

3) Add the minced garlic, diced tomatoes, and tomato paste. Cook for a few minutes until the mixture is well combined.

4) Pour in the fish or vegetable broth and add thyme, paprika, allspice, and black pepper. Stir to combine.

5) Add the scotch bonnet pepper (if using) and bring the mixture to a simmer. Let it simmer for about 10-15 minutes to allow the flavors to meld.

6) Gently add the seasoned fish pieces to the pot. Cover and let the fish simmer for 10-15 minutes, or until the fish is cooked through and flakes easily with a fork.

7) Remove the scotch bonnet pepper if used and discard.

8) Sprinkle chopped cilantro or parsley over the stew.

9) Serve the Bahamian Stew Fish hot with lime wedges and enjoy the comforting flavors of the Bahamas!

NUTRITIONAL INFORMATION (per serving)                                                                                       

Calories: 280 kcal

Protein: 28g

Carbohydrates: 14g

Fat: 12g

Fiber: 4g

Sodium: 800mg

DURATION : 45 minutes                                                                                                                                                                                                                                                             

TRICK & TIP                                                                                                                                                           

For an extra layer of flavor, marinate the fish in lime juice and garlic for about 30 minutes before cooking. Serve the stew with a side of traditional Bahamian peas and rice for a complete meal.

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Experience the vibrant flavors of the Bahamas with this refreshing Conch Salad recipe. Made with fresh conch meat, citrus juices, and a medley of vegetables, this zesty salad is a perfect blend of tangy and savory. Whether you're lounging by the beach or hosting a summer gathering, Conch Salad is a delightful appetizer that captures the essence of tropical cuisine.

CONCH SALAD

DIFFICULTY: EASY

GALLERY                                                                                                                                                                  

INGREDIENTS                                                                                                                                                       

Number of servings: 4 Persons

For the Conch Salad:

• 1 lb conch meat, cleaned and finely chopped
• 1 cup red onion, finely chopped
• 1 cup bell pepper, finely chopped
• 1/2 cup tomato, diced
• 1/2 cup cucumber, diced
• 1/2 cup fresh cilantro, chopped
• 1/2 cup fresh lime juice
• 1/4 cup orange juice
• 1/4 cup hot pepper sauce (adjust to taste)
• 1 tsp salt
• 1/2 tsp black pepper

INSTRUCTIONS                                                                                                                                                     

1) In a large bowl, combine the chopped conch meat, red onion, bell pepper, tomato, cucumber, and cilantro.

2) In a separate bowl, whisk together the fresh lime juice, orange juice, hot pepper sauce, salt, and black pepper.

3) Pour the lime juice mixture over the conch mixture and toss well to combine. Adjust seasoning to taste.

4) Refrigerate the Conch Salad for at least 30 minutes to allow the flavors to meld.

5) Serve chilled and enjoy the vibrant flavors of the Bahamas!

NUTRITIONAL INFORMATION (per serving)                                                                                       

Calories: 150 kcal

Carbohydrates: 15g

Protein: 14g

Fat: 2g

Fiber: 3g

Sodium: 800mg

DURATION : 20 minutes                                                                                                                                                                                                                                                     

TRICK & TIP                                                                                                                                                           

For an extra burst of flavor, add diced mango or pineapple to the Conch Salad. Serve with a side of crispy plantain chips for a delicious Caribbean appetizer.

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