Low Fat Moro de Guandules
Discover the flavors of the Caribbean with this healthy and delicious **Low Fat Moro de Guandules**, a lighter twist on the traditional Dominican rice and pigeon peas dish. This recipe features wholesome brown rice, tender guandules (pigeon peas), and vibrant vegetables like red onion and green bell pepper, all simmered to perfection in aromatic spices like cumin and oregano. Using just a tablespoon of olive oil and low-sodium broth, this dish keeps fat and salt content in check without compromising on taste. Perfect as a hearty main course or a nutritious side, this one-pot recipe is easy to prepare in under an hour, making it ideal for weeknight dinners or meal prep. Garnished with fresh cilantro for a pop of color and freshness, this flavorful dish pairs beautifully with grilled meats, seafood, or vegetarian mains. Dive into this satisfying and nutrient-packed classic that celebrates Caribbean cuisine with a healthy twist!
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Recipe Information
Ingredients
- 1 tablespoon Olive oil
- 1 medium, finely chopped Red onion
- 2 minced Garlic cloves
- 1 small, diced Green bell pepper
- 2 tablespoons Tomato paste
- 1 cup canned, drained and rinsed Pigeon peas (guandules)
- 1 cup Brown rice
- 2 cups Low-sodium chicken or vegetable broth
- 1 teaspoon Cumin
- 1 teaspoon Oregano
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.25 cup chopped Fresh cilantro
Instructions
Heat the olive oil in a large saucepan over medium heat. Add the onion and garlic, and sauté until the onion is translucent, about 3 minutes.
Add the diced green bell pepper and cook for another 2 minutes until the pepper is slightly softened.
Stir in the tomato paste and cook for 1 minute, allowing it to caramelize slightly for enhanced flavor.
Add the pigeon peas and stir well to combine with the vegetable mixture.
Rinse the brown rice under cold running water until the water runs clear. This helps to remove excess starch and prevent clumping.
Add the rinsed rice to the saucepan and stir to coat the rice with the flavors of the vegetables.
Pour in the low-sodium broth and add cumin, oregano, salt, and black pepper. Stir to combine all ingredients.
Bring the mixture to a boil over high heat. Once boiling, reduce the heat to low, cover the saucepan, and let it simmer for 30-35 minutes or until the rice is tender and the liquid is absorbed.
Remove the saucepan from the heat and let it sit covered for an additional 5 minutes to allow the flavors to meld.
Fluff the rice with a fork and stir in the chopped fresh cilantro before serving. Adjust salt and pepper to taste if necessary.
Serve hot as a main dish or as a delightful side to accompany grilled meats or vegetarian options.
Nutrition Facts
Calories |
1184 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.1 g | 27% | |
| Saturated Fat | 3.3 g | 16% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1538 mg | 67% | |
| Total Carbohydrate | 200.5 g | 73% | |
| Dietary Fiber | 39.9 g | 142% | |
| Total Sugars | 12.6 g | ||
| Protein | 55.3 g | 111% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 405 mg | 31% | |
| Iron | 15.5 mg | 86% | |
| Potassium | 3758 mg | 80% | |
*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.
