Low Fat Moro de Guandules

Elevate your dinner table with this flavorful Low Fat Moro de Guandules, a lightened-up take on the classic Dominican rice and pigeon pea dish. This one-pot recipe combines wholesome brown rice with tender guandules, aromatic garlic, and vibrant green bell peppers, all simmered in a savory blend of low-sodium broth, tomato paste, and signature spices like cumin and oregano. By using just a tablespoon of olive oil and rinsed brown rice, this dish delivers rich, authentic flavors while staying heart-healthy and low in fat. Fresh cilantro adds a bright, herby finish, making it the perfect companion to grilled meats, roasted vegetables, or as a stand-alone vegan main. Ready in under an hour, this easy and nutritious recipe is great for weeknights or meal prep. Whether you're a fan of Dominican cuisine or looking for a healthier rice dish, this Low Fat Moro de Guandules is sure to impress!

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

Add the diced green bell pepper and cook for another 2 minutes until the pepper is slightly softened.

Step 3

Stir in the tomato paste and cook for 1 minute, allowing it to caramelize slightly for enhanced flavor.

Step 4

Add the pigeon peas and stir well to combine with the vegetable mixture.

Step 5

Rinse the brown rice under cold running water until the water runs clear. This helps to remove excess starch and prevent clumping.

Step 6

Add the rinsed rice to the saucepan and stir to coat the rice with the flavors of the vegetables.

Step 7

Pour in the low-sodium broth and add cumin, oregano, salt, and black pepper. Stir to combine all ingredients.

Step 8

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.

Step 9

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

Step 10

Fluff the rice with a fork and stir in the chopped fresh cilantro before serving. Adjust salt and pepper to taste if necessary.

Step 11

Serve hot as a main dish or as a delightful side to accompany grilled meats or vegetarian options.

Nutrition Facts

Serving size	(1156.2g)

Amount per serving	% Daily Value*
Calories	1184.5

Total Fat 21.1g	0%
Saturated Fat 3.3g	0%
Polyunsaturated Fat 1.4g
Cholesterol 0mg	0%
Sodium 1538.4mg	0%
Total Carbohydrate 200.5g	0%
Dietary Fiber 39.9g	0%
Total Sugars 12.6g
Protein 55.3g	0%

Vitamin D 0IU	0%
Calcium 404.6mg	0%
Iron 15.5mg	0%
Potassium 3757.7mg	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: 15.7%

Protein: 18.2%

Carbs: 66.1%