Sarah's Plantain 'n' Ackee Nyam Down 

Sarah's Plantain 'n' Ackee Nyam Down 

This is a Caribbean style Ital feast from MIH founder Sarah. She learnt to cook in Jamaica as a reggae journalist and loves to cook hearty, Caribbean dishes - like this. 


Rice 'n' Peas

360grammes short grain brown rice (90grammes per portion)

1 can of kidney beans or 410 grammes of pre-cooked kidney beans

1 can coconut milk OR 1/5 block of coconut cream

1 small to medium size onion OR two scallions/spring onions

1-2 garlic cloves

1/8 of a scotch bonnet pepper

4 sprigs of Thyme

½ teaspoon of pimento

½ teaspoon of black pepper

Plantain & Ackee Cook Down

540 gramme of tinned ackee (undrained weight)

2 ripe plantains

5 ripe tomatoes

300 grammes greens – callaloo, spinach or curly kale

1 small onion or two spring onions/scallions

1cm knob ginger

4 sprigs thyme

1 tablespoon apple cider vinegar with mother



For the Rice 'n' Peas

1: Dice onion and garlic and set aside.

2: Add all the rice to a saucepan.

3: Add a tin of coconut milk.

4: Add boiling water until there is a 2cm layer of water above the uncooked rice.

5: Add the garlic and onion to the pan.

6: Add the tin of undrained kidney beans to the pan if you’d like rice to take on a pinkish hue. If concerned about BPA leakage from tins, drain and rinse kidney beans first then add to pan.

7: Cut 1/8 of the scotch bonnet into small slithers, as small as you can make each piece and add to the pot. Wash your hands, utensils and chopping board after doing this.

8: Add the thyme to the rice – ripping the leaves from the woody stem with your finger nails.

9: Add ½ teaspoon of pimento.

10: Add ½ teaspoon of black pepper.

11: Bring pan to boil and then reduce to a medium heat and simmer until 90% of the water has been absorbed by the rice. I place a pan lid half on so some of the steam can escape – but not all of it.

Note – Do not stir the rice – you’ll make it go gloopy.

12: Turn the heat off and cover fully with saucepan lid and leave to finish cooking for at least 15minutes. 

For the Platain 'n' Ackee Cook Down

1: Tip the ackee into a colander, drain salted water and gently rinse and set aside.

2: Chop the onion and ginger into small slithers.

3: Chop the tomatoes into small cubes and set aside.

4: Chop the greens into ribbons OR if using baby spinach use as is.

5: Peel the plantains and cut first into discs and then each disc into slithers. Each disc will give you about 3-4 slithers.

6: Gently heat a frying pan with your preferred oil (I use olive or coconut oil) and lightly fry the onions and ginger.

7: Add the plantain to the pan and fry on medium heat until golden.   

8: Add the tomatoes to the pan and if using a firm green like a collard or kale, add these now to.

9: Add the sprigs of Thyme to the pan – ripping greenery of woody stems with your nails. Just put the leaves in the pan.

10: Cook the above for about 5 minutes on a medium heat. Gently stirring. 

11: Add the ackee to the pan. Gently stir the ackee into the mixture and heat through.

12: Turn the heat right down. Add 1/2 tablespoon of apple cider vinegar. Taste.

13: If not strong enough flavours add another ½ tablespoon of apple cider vinegar. 

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Thrifty Feasts - Recipe Book

Learn how to shop and eat for less with recipes that are good for people and planet.

Thrifty Feasts Recipe Book

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