Pigeon Peas Recipes

If you're not familiar with pigeon peas, get ready to discover a versatile and delicious ingredient! These legumes are easy to find in canned form at your local supermarket, near the Latin American foods section. There are countless ways to enjoy them, and we’re excited to share five delicious recipes below.

The coconut oil and milk used in most recipes below are high in saturated fat. To make these recipes healthier, consider lowering the amount of saturated fat by using olive oil instead of coconut oil and opting for lite coconut milk instead of the full-fat version.

Want to receive more meal ideas like this in your email inbox? Sign up for the free Full Plate Living Membership now.

Caribbean Style Pigeon Peas

Make it a Full Plate Meal: Plate your pigeon peas on cooked farro. Add an avocado onion salad to finish the plate.

75% water-fiber foods – pigeon peas, onion, garlic, pimento pepper, tomato, pumpkin, fresh thyme, green onion, hot pepper, farro, avocado, onion
25% foods – oil, lite coconut milk, sugar

Puerto Rican Rice and Pigeon Peas

Make it a Full Plate Meal: Serve the rice and beans as a side dish to grilled chicken or tofu, along with garlic-roasted veggies.

75% water-fiber foods – onion, garlic, red bell pepper, yellow bell pepper, green bell pepper, tomato paste, brown rice, pigeon peas, red onion, garlic, zucchini, squash, broccoli
25% foods – olive oil, white rice, chicken/tofu

Recipe Note: Use brown rice instead of white to free your 25% zone for the chicken or tofu.

Coconut Pumpkin Pigeon Peas

Make it a Full Plate Meal: Serve the pumpkin pigeon peas with brown rice as the recipe directs. Pineapple chunks would finish the meal nicely.

75% water-fiber foods – pumpkin/butternut squash, pigeon peas, fresh coconut, urag beans or chickpeas, fresh cilantro, brown rice, pineapple
25% foods – oil

Jamaican Pigeon Peas Stew

Make it a Full Plate Meal: A generous bowl of this stew would go nicely with a piece of cornbread as the 25% part of the plate.

75% water-fiber foods – onion, garlic, celery, green onion, pigeon peas, potato, sweet potato, carrots, tomato paste, Scotch Bonnet pepper
25% foods – olive oil, coconut milk, cornbread 

Instant Pot Pigeon Peas Dahl

Make it a Full Plate Meal: Serve the pigeon peas dahl with quinoa. The 25% zone is open for your item of choice. I would pick a small cupcake.

75% water-fiber foods – split pigeon peas, onion, garlic, cherry tomatoes, fresh cilantro, quinoa
25% foods – olive oil, your choice

👉 Water-fiber foods are 75% zone foods – whole, unprocessed fruits, vegetables, beans, and cooked whole grains.