Heart-Healthy Moro de Guandules
Savor the vibrant flavors of the Dominican Republic with this **Heart-Healthy Moro de Guandules**, a wholesome twist on a beloved classic. Made with nutrient-packed brown rice, tender low-sodium pigeon peas, and a medley of fresh vegetables like bell peppers, tomatoes, and cilantro, this one-pot dish is as nutritious as it is delicious. Aromatic spices like cumin, oregano, and bay leaf infuse every bite with rich, earthy flavor, while olive oil adds heart-healthy fats. Perfectly balanced and naturally low in sodium, this recipe is cooked in low-sodium vegetable broth for a lighter, guilt-free meal. Ready in just 45 minutes, this comforting rice and peas dish is ideal for anyone seeking a satisfying, plant-based option for dinner. Serve it as a hearty main dish or pair it with your favorite lean proteins for a complete, wholesome feast!
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Recipe Information
Ingredients
- 1 cup brown rice
- 1 cup canned low-sodium pigeon peas (guandules)
- 1 tablespoon olive oil
- 0.5 small red onion, finely chopped
- 3 garlic cloves, minced
- 0.5 green bell pepper, diced
- 1 ripe tomato, chopped
- 0.25 cup fresh cilantro, chopped
- 0.5 teaspoon ground cumin
- 0.5 teaspoon oregano
- 1 bay leaf
- 2 cups low-sodium vegetable broth
- 0.5 teaspoon salt
- 0.25 teaspoon ground black pepper
Instructions
Rinse the brown rice under cold water until the water runs clear. Drain well.
In a medium-sized pot, heat the olive oil over medium heat. Add the chopped red onion and sauté until translucent, about 3-4 minutes.
Add the minced garlic, green bell pepper, and chopped tomato to the pot. Sauté for another 2-3 minutes until the vegetables are softened.
Stir in the cumin, oregano, and bay leaf. Cook for an additional minute until the spices are fragrant.
Add the brown rice to the pot, stirring to coat it in the vegetable and spice mixture.
Pour in the low-sodium vegetable broth and bring the mixture to a boil.
Add the rinsed pigeon peas, salt, and ground black pepper, and stir to combine.
Once boiling, reduce the heat to low, cover the pot with a lid, and simmer for about 30 minutes or until the rice is tender and liquid is absorbed.
Remove the pot from the heat and let it sit, covered, for an additional 5 minutes to steam.
Fluff the moro with a fork and stir in the fresh cilantro before serving.
Nutrition Facts
Calories |
689 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.0 g | 26% | |
| Saturated Fat | 3.1 g | 16% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1753 mg | 76% | |
| Total Carbohydrate | 108.6 g | 39% | |
| Dietary Fiber | 19.3 g | 69% | |
| Total Sugars | 12.8 g | ||
| Protein | 22.6 g | 45% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 208 mg | 16% | |
| Iron | 8.3 mg | 46% | |
| Potassium | 1820 mg | 39% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
