1 Syn Rice and Peas | Slimming World

The traditional Rice and Peas recipe contains quite a lot of coconut milk, which is pretty high in syns, so we’ve made this 1 Syn Rice and Peas version a bit more Slimming World friendly.


For the full list of ingredients and comprehensive instructions, please see the recipe card at the end of this post. Before you scroll, there’s important stuff in the blurb 👍

Regular coconut milk is at least 30 syns for a 400ml can, which would be at least 7 or 8 syns a portion. Even the low fat or light versions are around 15 syns for a 400ml can.

A perfect substitute for the coconut milk is Alpro Coconut Drink, which is 1 syn for 100ml. It gives that slightly sweet coconutty flavour without the added syn value.


This 1 Syn Rice and Peas dish is a great side dish to many Jamaican meals. In fact it’s perfect with our Syn Free Jamaican Oxtail Stew.

If you’re wondering about the ‘Peas’ in this recipe, they’re not what we would call peas. They’re actually dried beans, such as Kidney Beans or Black Eyed Beans. In the Caribbean these beans are referred to as “peas”. Hence the name.


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1 Syn Rice and Peas | Slimming World

Votes: 6
Rating: 5
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Prep Time

Cooking Time

portion 5 minutes 20 minutes



Slimming World 

234kcal 11

Smart Points (Flex/Freestyle)



Per portion Per portion Per portion
Gluten Free icon Dairy Free icon
Please Note - If portions are changed, then points/values will not change and will need to be worked out by yourself. We're working on this!
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  1. Add the drained kidney beans & the Alpro coconut drink to a large saucepan with the onion, garlic, thyme & salt. Bring to the boil
  2. Meanwhile rinse the rice in a sieve until the water runs clear
  3. Once the Coconut drink has reached boiling point add the rice and stir
  4. Cover, reduce the heat & simmer for 20 mins or until the rice is cooked. You may need to add a little water depending on the brand of rice you use

If you make this recipe, snap a pic and hashtag it #pinchofnom — We love to see your creations on InstagramFacebook, & Twitter!


We use a fan assisted oven for all of our recipes. Need help converting the temperature for your oven? 

Click here for our oven temperature conversion guide.

If making this recipe Gluten Free please make sure to check the ingredients that you’re using

Especially things such as; 

- Stock cubes
- Soy sauce - substitute with Tamari.
- Worcestershire sauce - substitute with Henderson’s Relish.
- Etc.


Syn values given are correct at time of writing but may not always be accurate.

This website is UNOFFICIAL and in NO WAY part of or representative of Slimming World. 

We aren’t trained by Slimming World nor authorised to give Slimming World advice. Any advice given here should not replace the advice of your Slimming World consultant.

Ideally, you should check with Slimming world for the most up to date Syn values using official resources such as; the Syns calculator, Syns Online on LifelineOnline or by calling the Syns Hotline on (0906) 851 8518.

Although pinchofnom.com attempts to provide accurate nutritional information, these figures should be considered estimates. Varying factors such as product types or brands purchased, natural fluctuations in fresh produce, and the way ingredients are processed change the effective nutritional information in any given recipe. Under no circumstances will pinchofnom.com be responsible for any loss or damage resulting for your reliance on nutritional information.

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  1. Hi there,
    This was delicious but I found that the coconut drink was not enough liquid to cook the amount of rice in despite adding lots of water, it ended up burning the pan and just all sticking together, the small unburned bit I did try was lovely but unfortunately had to throw it all away.
    I followed you recipe 100% so any ideas where I could have gone wrong please.
    Many thanks & keep up the brilliant work

    1. Hi Dina
      The Coconut drink we’ve used is 1 Syn per 100mls. The recipe uses 400mls and is divided into 4 portions, so 1 Syn per portion. 🙂

  2. Can you use the pea liquid to cook the rice as well without consequence/ syn , as it would give a more authentic colour and flavour to the rice

  3. I don’t really like coconut very much so is there a substitute that I can use other than just water? Also could I freeze this as I am cooking for one?

    1. Hi Richard
      The coconut water is used to give an authentic Caribbean flavour to this dish. You could try substituting for a soya milk or unsweetened almond milk, but you would obviously need to adjust syns accordingly. 🙂

  4. Hiya. Just made this an it was delicious. Got leftovers – do you think it’d be OK to freeze for another time?

    1. Hi Kim
      We haven’t given this recipe a freezer symbol, as we’re not sure how well it would freeze. 🙂

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Slimming World Recipes
A blog started by 2 chefs on their Slimming World journey, evolving into an epic adventure shared by many!