Low Sodium Arroz con Gandules

Discover a heart-healthy twist on a Puerto Rican classic with this Low Sodium Arroz con Gandules. Bursting with flavor yet gentle on salt, this dish combines tender long-grain rice, hearty gandules (pigeon peas), and a fragrant medley of garlic, onion, green pepper, and spices like cumin, oregano, and sazon seasoning (without salt). Simmered in low-sodium chicken broth and enriched with a savory tomato base, this recipe delivers all the vibrant, comforting flavors of traditional arroz con gandules without compromising your low-sodium dietary needs. Topped with fresh cilantro and briny green olives, it's a delicious and colorful centerpiece for any meal. Perfect for a family dinner or meal prep, this satisfying dish serves six and comes together in under an hour.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 6

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

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the chopped onion and bell pepper to the pot and sauté for 3-5 minutes until the onion is translucent.

Step 3

Stir in the minced garlic and cook for an additional minute until fragrant.

Step 4

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.

Step 5

Stir in the long-grain rice, ensuring each grain is coated in the tomato sauce mixture.

Step 6

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

Step 7

Once boiling, reduce the heat to low, cover the pot, and let simmer for 20 minutes.

Step 8

After 20 minutes, add the drained gandules and gently stir them into the rice mixture.

Step 9

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.

Step 10

Remove the bay leaf before serving.

Step 11

Garnish the arroz con gandules with chopped cilantro and sliced green olives to serve.

Nutrition Facts

Serving size	(2224.6g)

Amount per serving	% Daily Value*
Calories	1610.6

Total Fat 43.7g	0%
Saturated Fat 6.9g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 1262.9mg	0%
Total Carbohydrate 255.3g	0%
Dietary Fiber 50.3g	0%
Total Sugars 28.6g
Protein 58.7g	0%

Vitamin D 0IU	0%
Calcium 400.9mg	0%
Iron 18.8mg	0%
Potassium 2978.0mg	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: 23.8%

Protein: 14.2%

Carbs: 61.9%