Heart-Healthy Moro de Guandules

Discover the perfect balance of flavor and nutrition with this Heart-Healthy Moro de Guandules, a wholesome twist on the classic Dominican rice and pigeon peas dish. Packed with fiber-rich brown rice, tender low-sodium pigeon peas, and vibrant aromatics like red onion, garlic, and fresh cilantro, this recipe is as delicious as it is nourishing. Seasoned with cumin, oregano, and a touch of black pepper, every bite bursts with savory, herbaceous warmth. Cooked in low-sodium vegetable broth for extra depth, this one-pot wonder is easy to prepare, taking just 45 minutes from start to finish. Perfect for a weeknight meal or as a flavorful side dish, this healthy, plant-based recipe is sure to satisfy while supporting heart health.

Nutriscore Rating: 76/100

Prep Time:10 mins

Cook Time:35 mins

Total Time:45 mins

Servings: 4

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

Directions

Step 1

Rinse the brown rice under cold water until the water runs clear. Drain well.

Step 2

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.

Step 3

Add the minced garlic, green bell pepper, and chopped tomato to the pot. Sauté for another 2-3 minutes until the vegetables are softened.

Step 4

Stir in the cumin, oregano, and bay leaf. Cook for an additional minute until the spices are fragrant.

Step 5

Add the brown rice to the pot, stirring to coat it in the vegetable and spice mixture.

Step 6

Pour in the low-sodium vegetable broth and bring the mixture to a boil.

Step 7

Add the rinsed pigeon peas, salt, and ground black pepper, and stir to combine.

Step 8

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.

Step 9

Remove the pot from the heat and let it sit, covered, for an additional 5 minutes to steam.

Step 10

Fluff the moro with a fork and stir in the fresh cilantro before serving.

Nutrition Facts

Serving size	(1272.7g)

Amount per serving	% Daily Value*
Calories	689.3

Total Fat 20.0g	0%
Saturated Fat 3.1g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 1753.3mg	0%
Total Carbohydrate 108.6g	0%
Dietary Fiber 19.3g	0%
Total Sugars 12.8g
Protein 22.6g	0%

Vitamin D 0IU	0%
Calcium 207.7mg	0%
Iron 8.3mg	0%
Potassium 1819.6mg	0%

*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.

Source of Calories

Fat: 25.5%

Protein: 12.8%

Carbs: 61.6%