Low Fat Arroz con Gandules

Experience the vibrant flavors of Puerto Rico with this Low Fat Arroz con Gandules, a healthier take on the traditional rice and pigeon pea dish. This recipe swaps white rice for nutrient-packed long grain brown rice and uses olive oil and low-sodium chicken broth to keep it light while maintaining its rich, savory taste. A colorful medley of fresh bell peppers, aromatic garlic, and onions infuses every bite, while warm spices like cumin and oregano elevate the flavor profile. Simmered to perfection, this hearty yet wholesome dish is packed with protein and fiber from gandules (green pigeon peas) and finished with a sprinkle of fresh cilantro for a bright, herbaceous touch. Whether served as a satisfying main course or a flavorful side, this lighter arroz con gandules is perfect for weeknight dinners or family gatherings. Easy to make and full of bold, authentic flavors, it’s a deliciously guilt-free way to enjoy a beloved classic!

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 6

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

Directions

Step 1

Rinse the brown rice under cold water in a fine mesh strainer until the water runs clear.

Step 2

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.

Step 3

Stir in the rinsed brown rice, tomato sauce, low-sodium chicken broth, oregano, cumin, salt, and black pepper. Mix well to combine.

Step 4

Add the drained gandules to the rice mixture, stirring gently.

Step 5

Pour the water over the rice mixture and bring it to a boil.

Step 6

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.

Step 7

Remove the saucepan from the heat and let it sit, covered, for an additional 5 minutes to allow the flavors to meld.

Step 8

Before serving, gently fluff the arroz con gandules with a fork. Sprinkle with chopped cilantro.

Step 9

Serve warm as a side dish or main course, enjoying the rich flavors of this low-fat version of a traditional favorite.

Nutrition Facts

Serving size	(2139.0g)

Amount per serving	% Daily Value*
Calories	715.7

Total Fat 20.2g	0%
Saturated Fat 3.1g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 2576.2mg	0%
Total Carbohydrate 118.3g	0%
Dietary Fiber 14.2g	0%
Total Sugars 12.8g
Protein 19.2g	0%

Vitamin D 0IU	0%
Calcium 215.1mg	0%
Iron 6.0mg	0%
Potassium 770.3mg	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: 24.8%

Protein: 10.5%

Carbs: 64.7%