Low Sodium Arroz con Gandules
Enjoy the comforting flavors of *Low Sodium Arroz con Gandules*, a heart-healthy twist on the classic Puerto Rican rice dish. This recipe packs all the traditional goodness—fluffy long-grain rice, tender gandules (pigeon peas), and a fragrant medley of sazon, garlic, and dried herbs—while replacing high-sodium elements with rich, savory alternatives like low-sodium tomato sauce and chicken broth. The sautéed onions, bell peppers, and vibrant green olives add depth and freshness, while a hint of cilantro ties it all together. Perfect for those watching their sodium intake, this dish doesn't compromise on the bold, authentic flavors of the original! Ready in under an hour, it's a wholesome, crowd-pleasing side or main course you'll love to add to your rotation. Keywords: low sodium Arroz con Gandules, healthy Puerto Rican recipes, pigeon peas and rice, low-sodium dinner ideas.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 small onion, finely chopped
- 1 green bell pepper, chopped
- 3 garlic cloves, minced
- 8 ounces low-sodium tomato sauce
- 1 teaspoon sazon seasoning (without salt)
- 0.5 teaspoon ground cumin
- 1 teaspoon dried oregano
- 1 bay leaf
- 2 cups long-grain rice
- 3.5 cups low-sodium chicken broth
- 15 ounces gandules (pigeon peas), drained
- 0.25 cup cilantro, chopped
- 0.25 cup green olives, sliced
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and bell pepper to the pot and sauté for 3-5 minutes until the onion is translucent.
Stir in the minced garlic and cook for an additional minute until fragrant.
Add the low-sodium tomato sauce, sazon seasoning, ground cumin, dried oregano, and bay leaf, stirring to combine. Allow the mixture to simmer for 2-3 minutes.
Stir in the long-grain rice, ensuring each grain is coated in the tomato sauce mixture.
Pour in the low-sodium chicken broth and bring the mixture to a boil.
Once boiling, reduce the heat to low, cover the pot, and let simmer for 20 minutes.
After 20 minutes, add the drained gandules and gently stir them into the rice mixture.
Cover the pot again and continue to cook on low heat for an additional 10 minutes, until the rice is tender and liquid is absorbed.
Remove the bay leaf before serving.
Garnish the arroz con gandules with chopped cilantro and sliced green olives to serve.
Nutrition Facts
Calories |
1611 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 43.7 g | 56% | |
| Saturated Fat | 6.9 g | 34% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1263 mg | 55% | |
| Total Carbohydrate | 255.3 g | 93% | |
| Dietary Fiber | 50.3 g | 180% | |
| Total Sugars | 28.6 g | ||
| Protein | 58.7 g | 117% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 401 mg | 31% | |
| Iron | 18.8 mg | 104% | |
| Potassium | 2978 mg | 63% | |
*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.
