Barbados Rice and Stew

Barbados Rice and Stew Recipe - Authentic Caribbean Cuisine

Region / culture: Barbados | Preparation time: 2 hours | Cooking time: 1 hour and 30 minutes | Servings: 4

Introduction

Barbados Rice and Stew is a traditional Bajan dish that combines the rich, hearty flavors of stewed beef with the light, fluffy texture of rice cooked with pigeon peas. This dish is a staple in Barbadian cuisine, known for its blend of spices and seasonings that reflect the island's diverse cultural heritage. Perfect for family dinners or special occasions, this recipe offers a taste of the Caribbean that is both comforting and exotic.

History

The origins of Barbados Rice and Stew can be traced back to the early settlers of the island, who combined ingredients readily available to them to create hearty meals. Over time, the recipe has evolved, incorporating influences from African, British, and Indian cuisines, among others. The use of Bajan seasoning, a blend of herbs and spices unique to the island, gives this dish its distinctive flavor profile.

Ingredients

8 oz (227 g) of stew beef
1 large carrot, peeled and sliced
2 medium potatoes, peeled and quartered
2 tbsp of Bajan seasoning
0.25 tsp of seasoned salt
1 tbsp of gravy browning
2 tbsp of tomato ketchup
1 cup of water
2 tbsp of vegetable oil
2 cups of long-grain rice, soaked in water for 2 hours
0.5 cup of pigeon peas, soaked in water overnight or 1 cup of canned pigeon peas
1 oz (28 g) of salt pork
0.5 tsp of thyme
4 cups of water

How to prepare

Stew

Wash and cut the beef into bite-sized pieces, then rub them with the Bajan Seasoning and tomato ketchup.
Heat the oil in a skillet and stir-fry the meat for 10 minutes.
Pour in the gravy browning and cook for another 5 minutes.
Add the water, cover, and simmer for 30 minutes.
Stir in the carrot and potatoes, adjust the seasonings with a little seasoned salt, and cook for another 15 minutes.
Add a little more water if necessary.
The meat should be tender after 45 minutes of cooking, but if not, continue cooking for a while longer.

Rice

Place the peas, salt pork, and thyme in a pan with 4 cups of water and bring to a boil.
Reduce the heat and simmer for 30 minutes or until the peas are tender.
Wash and drain the rice, then add it to the pan.
Pour in enough water to just be level with the rice and peas mixture.
Bring to a boil, then reduce the heat to its lowest level, cover, and simmer for about 20 minutes or until all the water has evaporated.
Rice that has been soaked does not require a lot of liquid to cook, and the cooking time is also reduced.

Variations

For a vegetarian version, substitute the beef with jackfruit or tofu, and use vegetable broth instead of water for cooking the stew. Adding other vegetables like sweet potatoes or squash can also vary the flavor and nutritional content.

Cooking Tips & Tricks

To ensure the beef is tender and flavorful, marinate it with the Bajan seasoning and ketchup for at least an hour before cooking. Browning the meat before adding the water helps to lock in the flavors. When cooking the rice, make sure to add just enough water to cover the rice and peas mixture to avoid it becoming too soggy. Stirring the rice minimally while it cooks will help to keep it fluffy.

Serving Suggestions

Serve the stew hot over the rice, garnished with fresh herbs such as parsley or cilantro for added flavor and color. A side of fried plantains or a fresh salad can complement the rich flavors of the dish.

Cooking Techniques

Browning the meat and simmering the stew slowly are key techniques for developing the flavors in this dish. For the rice, using the absorption method where the water is fully absorbed by the rice ensures a fluffy texture.

Ingredient Substitutions

If Bajan seasoning is not available, a mix of paprika, thyme, garlic powder, and black pepper can be used as a substitute. Sweet potatoes can be used instead of regular potatoes for a different flavor profile.

Make Ahead Tips

The stew can be made ahead of time and refrigerated for up to 3 days, allowing the flavors to meld together. Reheat gently before serving over freshly cooked rice.

Presentation Ideas

Serve the dish in a large, shallow bowl to showcase the stew and rice together. Garnish with a sprig of thyme or parsley for an elegant touch.

Pairing Recommendations

A light, crisp salad or steamed vegetables make a refreshing side to the hearty stew. For drinks, a cold beer or a fruity cocktail such as a rum punch complements the flavors of the dish.

Storage and Reheating Instructions

Store the stew and rice separately in airtight containers in the refrigerator for up to 3 days. Reheat the stew gently on the stove or in the microwave, adding a little water if necessary to adjust the consistency. The rice can be reheated in the microwave, covered, with a few tablespoons of water.

Nutrition Information

Calories per serving

A serving of Barbados Rice and Stew contains approximately 350 calories, making it a moderately calorie-dense meal option. The balance of protein, fats, and carbohydrates provides a satisfying meal that supports energy levels.

Carbohydrates

A serving of Barbados Rice and Stew provides approximately 45 grams of carbohydrates. The majority of these carbs come from the rice and potatoes, which are excellent sources of energy.

Fats

This dish contains about 10 grams of fat per serving, with the majority coming from the vegetable oil used in cooking and the natural fats in the beef. Using lean cuts of beef can help reduce the fat content.

Proteins

Barbados Rice and Stew is a good source of protein, providing about 25 grams per serving. The stew beef and pigeon peas contribute the majority of the protein, making this dish a satisfying and muscle-building meal option.

Vitamins and minerals

This dish is rich in vitamins and minerals, including vitamin A from the carrots, potassium from the potatoes, and iron from the beef. The pigeon peas also contribute to the dish's fiber, vitamin C, and folate content.

Alergens

This recipe is free from common allergens such as nuts, dairy, and gluten. However, individuals with sensitivities to legumes should be cautious of the pigeon peas.

Summary

Overall, Barbados Rice and Stew is a balanced meal that provides a good mix of carbohydrates, proteins, and fats, along with essential vitamins and minerals. It is a hearty, nutritious option that can fit into a balanced diet.

Summary

Barbados Rice and Stew is a flavorful, nutritious dish that brings the taste of the Caribbean to your table. With its rich history and versatile recipe, it's a perfect meal for any occasion. Whether you're cooking for a weeknight dinner or a special gathering, this dish is sure to impress with its delicious flavors and comforting warmth.

How did I get this recipe?

I remember the excitement that washed over me when I first saw this recipe for Barbados Rice and Stew. It was many years ago when I was just a young girl, visiting my aunt in Barbados. My aunt was an incredible cook and she had learned this recipe from her grandmother, who had passed it down through the generations.

I watched in awe as my aunt effortlessly prepared the dish, combining the vibrant colors and flavors of the Caribbean. The aroma that filled the kitchen was enough to make my mouth water. I knew then and there that I had to learn how to make this dish for myself.

My aunt took me under her wing and taught me the secret to making the perfect Barbados Rice and Stew. She showed me how to marinate the chicken in a blend of spices and herbs, ensuring that it was packed full of flavor. She taught me how to sauté the vegetables until they were tender and caramelized, adding depth to the dish.

But the most important part of the recipe was the rice. My aunt explained that the key to making the perfect Barbados Rice and Stew was to cook the rice in a mixture of coconut milk and chicken broth, infusing it with a rich, creamy texture that would complement the stew perfectly.

As I stood by her side, stirring the pot and taking in the delicious smells wafting through the air, I knew that I had found a recipe that would become a staple in my own kitchen for years to come.

After my visit to Barbados, I returned home and set to work perfecting the recipe. I made it for my family and friends, who all raved about the flavors and begged me to share the recipe with them. I was proud to pass on the tradition of Barbados Rice and Stew, knowing that it would continue to bring joy and satisfaction to those who tasted it.

Over the years, I have continued to make this dish, tweaking the recipe here and there to suit my own tastes. I have shared it with countless people, each one falling in love with the flavors of the Caribbean that shine through in every bite.

But no matter how many times I make it, or how many people I share it with, I always remember that first time I saw the recipe for Barbados Rice and Stew. It was a moment that changed my life and ignited a passion for cooking that has stayed with me ever since.

And as I sit here now, preparing another batch of this delicious dish for my family, I am grateful for the memories and traditions that have been passed down to me. I am proud to carry on the legacy of Barbados Rice and Stew, knowing that it will continue to bring joy and comfort to those I love for many years to come.