Black Eyed Peas and Rice Recipe (Tobago Style – Stovetop & Instant Pot)
Looking for a flavorful black eyed peas and rice recipe with Caribbean roots? This Tobago-style version is simmered in creamy coconut milk and filled with warm spices, pumpkin, and thyme. It’s the kind of comfort food we love in the Caribbean. It’s great for meatless Mondays, New Year’s Day (aka Old Year’s Night!), or anytime you need a one-pot meal that delivers big on flavor. Whether you’re cooking it on the stovetop or using your Instant Pot, this dish is hearty, satisfying, and absolutely worth making.
Why you will love this recipe
This Tobago-style black eyed peas and rice is the ultimate comfort dish. A meatless cook-up that brings together rice, peas, and pumpkin in a rich coconut milk base—what’s not to love? It’s a hearty and flavorful one-pot recipe that’s perfect for Meatless Monday, a comforting side, or even your New Year’s Day good luck meal (aka Old Year’s Night, as we call it).
Plus, with stovetop and Instant Pot methods, it fits whatever your cooking mood is.
Dried vs. canned black eyed peas
When making this dish, you can use either dried or canned black eyed peas. Both work well, but each option brings something different to the table.
How to cook with dried peas
If you’re using dried black eyed peas, you’ve got two options:
- Soak overnight: Place the peas in a bowl with lots of water and leave them to soak for at least 8 hours.
- Quick boil: Bring them to a boil, then reduce to a simmer and cook for about 2 hours until tender.
Soaking helps cut down cook time and makes them easier to digest. Plus, dried peas hold their shape better in the final dish and give a slightly firmer texture and brighter color.
Using canned black eyed peas
Short on time? Canned peas work just fine. Just make sure to drain and rinse them well to remove that tinny flavor and excess sodium. They’re softer than dried peas but perfect when you need a quick cook-up.
How to make black eyed peas and rice (Tobago Style)
Ingredients
Here’s what you’ll need to make this hearty Caribbean cook-up. Nothing too fancy, just everyday ingredients that come together in the most flavorful way.
The Base
- Parboiled white rice – I like to use parboiled rice for its texture and ability to hold up to the coconut milk. Make sure to rinse it a few times to get rid of the extra starch. You can also use brown rice, but keep in mind it takes longer to cook.
- Black eyed peas – You can go with dried or canned peas. I covered how to prep both above depending on your time and preference.
The Flavor Makers
- Coconut milk – Full-fat canned coconut milk or homemade if you have it. This is what gives the rice its creamy, rich flavor. Don’t skimp here!
- Water – The main cooking liquid, but you can sub in vegetable broth if you want even more flavor.
- Pumpkin – We use calabaza pumpkin (the green-skinned one). If you can’t find it, go ahead and use butternut squash or whatever orange-fleshed squash is available near you.
The Seasoning Crew
- Garlic and onion – Always the starting point of a good Caribbean dish.
- Fresh thyme – A few sprigs for that earthy depth.
- Whole scotch bonnet pepper – Toss it in whole for a little kick without the heat taking over.
- Salt, black pepper, and a pinch of sugar – To balance everything out.
You’ll find all the exact quantities and instructions in the recipe card below. This list is just to give you the flavor map before we get cooking.
Instructions
This dish is hearty, satisfying, and pretty simple once you get going. Whether you’re using dried or canned peas, cooking it on the stovetop or in the Instant Pot, this Tobago-style cook-up rice comes together in one flavorful pot.
Let’s walk through both methods.
Stove top method
- Start with the peas
- If using canned, drain and rinse them first.
- If using dried peas, make sure they’re soaked or pre-cooked until tender.
2. Sauté the aromatics
In a large pot or Dutch oven, heat a little oil over medium-high heat. Add chopped onion and garlic and sauté until fragrant—just about a minute or two.
3. Add peas and liquid
Add your black eyed peas, water, and coconut milk to the pot. Bring to a boil for about 5 minut
4. Build the flavor
Stir in your chopped pumpkin, washed rice, fresh thyme, and the whole scotch bonnet pepper. Let it come back to a boil.
5. Season
Add a pinch of sugar, salt, and black pepper to taste.
6. Simmer and cook
Reduce heat to medium-low and let the pot simmer, uncovered, until the rice is fully cooked and the liquid is absorbed about 25–30 minutes. Give it a gentle stir now and then so nothing sticks to the bottom.
7. Fluff and serve
Once the rice is tender and all the liquid is gone, turn off the heat. Let it rest for a few minutes before fluffing with a fork. Serve warm and enjoy!
Enjoy your homemade black eyed peas, perfect for a hearty and flavorful meal.
Instant pot method
This Instant Pot method for cooking black eyed peas is quick, easy, and results in deliciously seasoned beans every time.
- Dump and stir
Add all ingredients—peas, rice, pumpkin, coconut milk, water, garlic, onion, thyme, and seasonings—straight into the pot. Give it a good stir to combine. - Set it and forget it
Seal the lid, set the valve to sealing, and manually cook on High Pressure for 15 minutes. - Release and fluff
Note: If you find your rice a little too soft or there’s still liquid in the pot after cooking, don’t worry! Just let it sit uncovered for a few more minutes—it’ll absorb the excess as it cools. You can also turn the heat back on low (for stovetop) and let it gently steam off.
On the flip side, if your rice feels a bit dry, splash in a little warm water or coconut milk and stir it through while reheating.
Storage & reheating
When it comes to storing dishes, it can be a game-changer in ensuring the food stays fresh and delicious for longer periods. By following these simple storage guidelines, you can preserve the integrity and flavor of your favorite dishes without compromising on taste.
Refrigerating leftovers
- Let the rice cool completely to room temperature.
- Transfer to an airtight container and pop it in the fridge.
- Store for up to 5 days.
To reheat:
Scoop out your portion and microwave for 1½–2 minutes, stirring halfway. You can also reheat it in a pot on the stovetop with a splash of water or coconut milk to loosen it up.
Freezing for later
- Once cooled, portion the rice into freezer-safe bags or containers.
- Flatten bags for easy stacking and label with the date.
- Freeze for up to 3 months.
To reheat from frozen:
Let it thaw overnight in the fridge, then warm it up in the microwave or on the stove. Add a little water if needed to bring it back to life.
Serving suggestions
While this dish can totally hold its own as a hearty meatless meal, it also plays really well with others. In the Caribbean, it’s often paired with savory meats or fish for a full plate of flavor.
Here are some delicious options:
- Steamed or fried fish – A classic Tobago pairing. Light, flaky fish balances the richness of the rice.
- Stewed oxtail or beef – Perfect for a Sunday lunch when you’re going all in.
- Saltfish – A salty, briny contrast that works beautifully with the creamy coconut notes.
- Fried plantains – Because sweet and savory belong together, always.
Or keep it simple and enjoy a big bowl of this rice all on its own!
More rice recipes
If you’re into one-pot wonders like this, here are a few more Caribbean favorites to check out:
- Cook-up Saltfish and Rice – Saltfish gets cozy with rice and coconut milk in this easy, savory meal.
- Traditional Caribbean Rice and Peas – Made with kidney beans, thyme, and scallions for that classic Sunday-side dish.
- Instant Pot Pelau – A meat-lover’s dream with seasoned chicken, pigeon peas, and caramelized brown sugar.
- Ochro and Rice – Creamy, comforting, and packed with okra goodness.
Final thoughts
This black eyed peas and rice recipe is one of those dishes that brings all the comfort—simple ingredients, bold flavor, and a whole lot of Caribbean soul. Whether you’re cooking it up for New Year’s, a weeknight dinner, or just because you’re craving something cozy, this Tobago-style version is sure to satisfy.
Tried it? I’d love to hear how you served it—drop a comment below or tag me on Instagram @thisbagogirl so I can see your delicious plate!
Frequently Asked Questions
Yes! While coconut milk adds richness and depth, you can use water or vegetable broth instead. It won’t be quite as creamy, but it’ll still be tasty.
Southern versions (like Hoppin’ John) often include bacon or ham hock and are usually more brothy. The Caribbean style, especially Tobago’s version, leans into coconut milk, pumpkin, and fresh herbs for a creamier, more aromatic cook-up.
Absolutely, but keep in mind that brown rice takes longer to cook and may need more liquid. Adjust the cooking time accordingly, especially if using the Instant Pot.
Yes! All the ingredients are naturally gluten-free—just double-check your canned coconut milk and broth if using store-bought.
Recipe
Tobago Black Eyed Peas and Rice
Ingredients
Method
- If using fresh peas soak them in water for 8 hours to overnight. If using canned peas drain peas from tin.
- On medium heat, bring water, peas, onion, and garlic to a high boil
- Add rice, pumpkin, salt, and coconut milk to the pot.
- Lower heat and simmer till rice is softened
- Add black pepper and sugar
- Leave to simmer till all liquid is absorbed
- Serve by itself or with your favorite meat
- Place all the ingredients into the instant pot and give it a good stir. Cover the pot and manually set the time to 15 minutes.
- Set the valve to sealing. Let it build up the pressure and cook.
- Once time is completed, carefully move the valve to venting. After that, carefully open the Instant Pot lid and stir the black-eyed peas well. They should be perfectly tender and flavorful, ready to be enjoyed.
