Jamaican-Style Farro & Peas

Jamaican-Style Farro & Peas

The origin of “Jamaican-Style” Farro and Peas

Growing up in a very traditional Jamaican household, not surprisingly, we ate Jamaican cuisine. A major component of most Caribbean island foods is rice and peas. This was a staple we ate at least once a week, usually as part of our Sunday dinner. As much as I love rice and peas, I now try to ensure that I am consuming more nutrient dense foods. As a result of this nutritional desire, I created this amazing Jamaican-style Farro and Peas recipe. Traditional rice and peas are usually made with long grain parboiled rice and red kidney beans. Added to these ingredients are creamed coconut, thyme, garlic, whole pimento seeds and scotch bonnet pepper. When prepared correctly, this is an amazing side dish that pairs well with chicken, beef or fish. While parboiled rice outweighs white rice in nutrition, it lags far behind brown rice. Also, all rice varieties are said to contain trace amounts of arsenic, a potent human carcinogen, which we should all try to avoid. Jamaican style Farro and peas is prepared exactly like rice and peas. This farro dish offers the same great flavor and texture as rice and peas, but with a wealth of additional nutrition.

Farro & Peas

A healthier spin on traditional Jamaican rice and peas

Course Side Dish
Cuisine Caribbean
Prep Time 5 minutes
Cook Time 1 hour 5 minutes
Resting time 12 hours
Total Time 1 day 1 hour 10 minutes
Servings 8 people
Calories 297 kcal


  • 1 cups red kidney beans soaked overnight in water
  • 1/2 tsp sea salt
  • 1 clove fresh garlic peeled
  • 2 tbs pure coconut cream can substitute coconut milk if desired
  • 3 sprigs fresh thyme
  • 1 scotch bonnet pepper if desired
  • 2.5 cups organic Farro rinsed and drained


  1. Place the kidney beans in a medium sized saucepan and cover with water. You want the water to be atlease 1" above the beans. Add the salt and garlic, stir and cover.

  2. Simmer on low for approximately 30 minutes, until the beans are softened but not mushy.

  3. Add the creamed coconut, fresh thyme and scotch bonnet and simmer until the coconut has completely melted.

  4. Add the Farro and gently stir to combine. Cover and simmer on low until the Farro has cooked, about 30 minutes more.

  5. Add water as needed to completely cook the Farro.

  6. Remove the garlic, pepper and thyme stalks before serving.

Nutrition Facts
Farro & Peas
Amount Per Serving
Calories 297 Calories from Fat 54
% Daily Value*
Fat 6g9%
Saturated Fat 4g25%
Sodium 154mg7%
Potassium 303mg9%
Carbohydrates 55g18%
Fiber 11g46%
Sugar 1g1%
Protein 9g18%
Vitamin A 43IU1%
Vitamin C 3mg4%
Calcium 28mg3%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.

It’s all about the Farro

Farro has been in existance for thousands of years, but has only recently gained in popularity. It is packed with vitamins, minerals and antioxidants. It is also rich in protein and fiber. A quarter cup serving of Farro equals about 140 calories, 30 grams of carbs, 3 grams of fiber and 6 grams of protein. Farro is also a great source of Iron, which many people lack. Word of Caution: Farro is an emmer wheat grain that does contain gluten. Those of you who are gluten intolerant should probably not try this.



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