Low Sodium Moro de Guandules

Savor the vibrant flavors of the Caribbean with this Low Sodium Moro de Guandules, a lighter and heart-healthy take on the traditional Dominican rice and pigeon peas dish. Perfect for those watching their sodium intake, this recipe swaps high-sodium ingredients for fresh aromatics, unsweetened coconut milk, and no-salt-added guandules, while still delivering the rich, savory taste this classic dish is known for. Gently simmered in low-sodium chicken broth and infused with oregano, garlic, and cilantro, every bite is brimming with wholesome flavor. Easy to prepare and ready in under an hour, this one-pot wonder is ideal for family dinners or meal preps. Serve it alongside your favorite protein or enjoy it as a hearty standalone dish that's both comforting and nutritious!

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 tablespoons Extra virgin olive oil
• 1 medium, diced White onion
• 1 medium, diced Green bell pepper
• 3 minced Garlic cloves
• 2 chopped Scallions
• 2 tablespoons Tomato paste
• 15 ounces Canned guandules (pigeon peas), no salt added
• 3 cups Low sodium chicken broth
• 2 cups Long grain white rice
• 1 teaspoon Dried oregano
• 0.5 teaspoon Ground black pepper
• 0.5 cup Unsweetened coconut milk
• 0.25 cup, chopped Fresh cilantro

Directions

Step 1

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

Step 2

Add the diced onion and green bell pepper, sautéing for about 5 minutes until the vegetables are soft.

Step 3

Stir in the minced garlic and chopped scallions, cooking for an additional 2 minutes until fragrant.

Step 4

Mix the tomato paste into the vegetables and cook for 2 more minutes, stirring constantly.

Step 5

Drain and rinse the canned guandules and add them to the pot.

Step 6

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

Step 7

Rinse the rice under cold water until the water runs clear, then add it to the pot.

Step 8

Season with dried oregano and ground black pepper, stirring to combine.

Step 9

Add the coconut milk, stirring well until fully incorporated.

Step 10

Cover the pot, reduce the heat to low, and let it simmer for about 25 minutes or until the rice is tender and the liquid is absorbed.

Step 11

Once cooked, remove the pot from heat and let it sit covered for an additional 5 minutes.

Step 12

Fluff the rice with a fork and sprinkle with chopped cilantro before serving.

Nutrition Facts

Serving size	(2047.1g)

Amount per serving	% Daily Value*
Calories	1361.7

Total Fat 36.8g	0%
Saturated Fat 7.2g	0%
Polyunsaturated Fat 0.1g
Cholesterol 0mg	0%
Sodium 1759.7mg	0%
Total Carbohydrate 212.9g	0%
Dietary Fiber 25.9g	0%
Total Sugars 25.8g
Protein 49.0g	0%

Vitamin D 0IU	0%
Calcium 562.2mg	0%
Iron 17.1mg	0%
Potassium 2961.3mg	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: 24.0%

Protein: 14.2%

Carbs: 61.8%