Riz et Pois
Riz et Pois is a beloved Haitian staple dish, often considered the national comfort food, consisting of rice and beans cooked together in a single pot. The most common version uses red kidney beans (pois) and is typically seasoned with garlic, thyme, scotch bonnet peppers, and a savory base called 'epis'. It's a foundational part of everyday Haitian meals, frequently served alongside fried plantains, meat, or fish.
🍽️ Nutrition at a glance
This dish is a nutritional powerhouse, providing a complete plant-based protein from the combination of rice and beans, along with high amounts of dietary fiber, iron, and complex carbohydrates. A typical serving is moderately calorie-dense, generally ranging from 300 to 400 calories, making it a filling and energy-sustaining meal.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 12 g |
| Carbs | 60 g |
| Fat | 6 g |
| Fiber | 8 g |
| Sugar | 3 g |
| Sodium | 450 mg |
| Iron | 4 mg |
| Potassium | 400 mg |
| Magnesium | 60 mg |
| Phosphorus | 150 mg |
| Folate | 120 mcg |
| Thiamin (B1) | 0.3 mg |
| Niacin (B3) | 3 mg |
| Zinc | 2 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
What makes Riz et Pois culturally unique is its role as a unifying symbol of Haitian identity and resilience, often the first meal Haitians seek when returning home. Nutritionally, the rice and bean combination creates a 'complementary protein,' offering all essential amino acids, which was historically crucial for a population where meat was not always abundant.
