1/4 cup (45 g) Rice & Pigeon Peas is a delicious and nutritious dish that is popular in the Caribbean. It is an excellent source of carbohydrates, dietary fiber, protein, and iron. One serving of Rice & Pigeon Peas (45 g) contains approximately 160 calories.
Aside from its nutritional benefits, Rice & Pigeon Peas is also a versatile dish that can be enjoyed in a variety of ways. It can be served as a side dish or as a main meal, and can be paired with different types of meats or vegetables. In this article, we will take a closer look at the nutritional value of Rice & Pigeon Peas, as well as some ideas on how to incorporate it into your diet.
If you're looking for a healthy and tasty meal option, consider giving Rice & Pigeon Peas a try. It's easy to make and can be enjoyed by the whole family.
Caloric Value of Rice & Pigeon Peas
Rice & Pigeon Peas is a relatively low-calorie dish, with one serving (45 g) containing approximately 160 calories. This makes it a filling and satisfying meal option that won't weigh you down. If you're watching your calorie intake, you can easily incorporate Rice & Pigeon Peas into your diet by controlling your portion sizes and pairing it with nutrient-dense vegetables and lean protein sources.
Dietary Fiber Content of Rice & Pigeon Peas
Rice & Pigeon Peas is a rich source of dietary fiber, which is important for digestive health and can help lower cholesterol levels. One serving of Rice & Pigeon Peas (45 g) contains approximately 5 grams of dietary fiber, which is about 20% of the recommended daily intake for adults.
Protein Content of Rice & Pigeon Peas
Rice & Pigeon Peas is also a good source of protein, which is essential for building and repairing muscle tissue. One serving of Rice & Pigeon Peas (45 g) contains approximately 5 grams of protein, which is about 10% of the recommended daily intake for adults.
Rice & Pigeon Peas as a Source of Iron
Iron is an essential mineral that is important for healthy blood cells and oxygen transport in the body. Rice & Pigeon Peas is a good source of iron, with one serving (45 g) containing approximately 2.5 milligrams of iron. This is about 14% of the recommended daily intake for adults, making Rice & Pigeon Peas an excellent food choice for individuals who are at risk of iron deficiency or anemia.
Carbohydrate Content of Rice & Pigeon Peas
Rice & Pigeon Peas is a rich source of carbohydrates, which are the body's main source of energy. One serving (45 g) contains approximately 30 grams of carbohydrates, which is about 10% of the recommended daily intake for adults. Carbohydrates are essential for optimal physical and mental performance, making Rice & Pigeon Peas an excellent meal option for active individuals and athletes.
Rice & Pigeon Peas as a Low-Fat Meal Option
Rice & Pigeon Peas is a low-fat dish that can be a healthy addition to any diet. One serving (45 g) contains less than 1 gram of fat. If you're looking for a filling and satisfying meal option that won't contribute to weight gain, Rice & Pigeon Peas is a great choice.
Serving Size of Rice & Pigeon Peas
The recommended serving size for Rice & Pigeon Peas is 1/4 cup (45 g). This amount contains approximately 160 calories and provides a good balance of carbohydrates, protein, and dietary fiber. If you're looking to incorporate Rice & Pigeon Peas into your diet, be mindful of portion sizes and pair it with other healthy foods to create a nutritious and balanced meal.
Rice & Pigeon Peas - A Traditional Caribbean Dish
Rice & Pigeon Peas is a traditional dish that is popular in many Caribbean countries, including Jamaica, Trinidad and Tobago, and the Dominican Republic. It is often served during special occasions and celebrations, such as Christmas and Easter, and is a staple in many households.
Healthy Meal Options Using Rice & Pigeon Peas
Rice & Pigeon Peas is a versatile dish that can be used in a variety of healthy meal options. Here are some ideas to get you started:
- Mix Rice & Pigeon Peas with brown rice and stir-fried vegetables for a nutritious and filling meal.
- Serve Rice & Pigeon Peas with grilled chicken or fish for a protein-packed dinner option.
- Use Rice & Pigeon Peas as a base for a salad, and add fresh vegetables and a light dressing for a healthy and flavorful lunch.
Meal Prep Tips for Rice & Pigeon Peas
If you're looking to incorporate Rice & Pigeon Peas into your meal prep routine, here are some tips to make the process easier:
- Cook a large batch of Rice & Pigeon Peas and store it in the fridge or freezer for quick and easy meals throughout the week.
- Pair Rice & Pigeon Peas with other meal prep staples, such as grilled chicken or roasted vegetables, for a nutritious and balanced meal.
- Add variety to your Rice & Pigeon Peas by changing up the seasoning or adding different herbs and spices.
5 FAQs About Rice & Pigeon Peas
1. What are pigeon peas?
Pigeon peas are a type of legume that are commonly used in Indian, African, and Latin American cooking. They are often used to make dals, soups, stews, and curries.
2. Is rice and pigeon peas a healthy dish?
Rice and pigeon peas can be a healthy dish as it is a good source of protein and fiber. However, the overall nutritional value will depend on the specific recipe and ingredients used.
3. How many calories are in a 1/4 cup serving of rice and pigeon peas?
There are 160 calories in a 1/4 cup (45 g) serving of rice and pigeon peas.
4. How can I make rice and pigeon peas?
There are many variations of rice and pigeon peas, but a basic recipe could involve cooking rice and pigeon peas together with aromatics like garlic, onion, and thyme in broth or water until the liquid is absorbed.
5. What are some dishes that use rice and pigeon peas?
Rice and pigeon peas are commonly used in dishes like arroz con gandules (Puerto Rican rice and pigeon peas), dal (Indian lentil stew), and rice and peas (Jamaican rice and pigeon peas).