Low Fat Arroz con Gandules
Discover a healthier twist on a Puerto Rican classic with our Low Fat Arroz con Gandules recipe! This vibrant dish combines the nutty goodness of long grain brown rice with the earthy flavor of green pigeon peas, all simmered in a savory blend of low-sodium chicken broth, tomato sauce, and aromatic spices like cumin, oregano, and garlic. Featuring fresh, colorful bell peppers and a garnish of fragrant cilantro, this recipe cuts back on fat without sacrificing the bold, authentic flavors you love. Ready in under an hour and packed with wholesome ingredients, it's a deliciously versatile option for a side dish or main course that pairs beautifully with grilled meats or a simple salad. Perfect for those seeking healthier comfort food, this heart-healthy spin on arroz con gandules is sure to become a family favorite.
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Recipe Information
Ingredients
- 2 cups long grain brown rice
- 4 cups water
- 15 oz can green pigeon peas (gandules), drained and rinsed
- 2 cups low-sodium chicken broth
- 1 green bell pepper, finely diced
- 1 red bell pepper, finely diced
- 1 onion, finely chopped
- 4 garlic cloves, minced
- 8 oz can tomato sauce
- 1 tbsp olive oil
- 0.25 cup fresh cilantro, chopped
- 1 tsp salt
- 0.5 tsp black pepper
- 1 tsp oregano
- 1 tsp ground cumin
Instructions
Rinse the brown rice under cold water in a fine mesh strainer until the water runs clear.
In a large saucepan, heat the olive oil over medium heat. Add the onion, green bell pepper, red bell pepper, and garlic, and sauté until the onions are translucent, about 5 minutes.
Stir in the rinsed brown rice, tomato sauce, low-sodium chicken broth, oregano, cumin, salt, and black pepper. Mix well to combine.
Add the drained gandules to the rice mixture, stirring gently.
Pour the water over the rice mixture and bring it to a boil.
Once boiling, reduce the heat to low, cover the saucepan with a lid, and let it simmer for about 35 minutes, or until the rice is tender and the liquid has been absorbed.
Remove the saucepan from the heat and let it sit, covered, for an additional 5 minutes to allow the flavors to meld.
Before serving, gently fluff the arroz con gandules with a fork. Sprinkle with chopped cilantro.
Serve warm as a side dish or main course, enjoying the rich flavors of this low-fat version of a traditional favorite.
Nutrition Facts
Calories |
716 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.2 g | 26% | |
| Saturated Fat | 3.1 g | 16% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2576 mg | 112% | |
| Total Carbohydrate | 118.3 g | 43% | |
| Dietary Fiber | 14.2 g | 51% | |
| Total Sugars | 12.8 g | ||
| Protein | 19.2 g | 38% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 215 mg | 17% | |
| Iron | 6.0 mg | 33% | |
| Potassium | 770 mg | 16% | |
*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.
