Arroz con Gandules y Carne
Arroz con Gandules y Carne is a beloved Puerto Rican one-pot rice dish, featuring tender pieces of meat (often pork or chicken) simmered with rice, pigeon peas (gandules), and a rich, savory sofrito-based sauce. It's a staple of festive gatherings and family meals, embodying the heart of Caribbean comfort food.
🍽️ Nutrition at a glance
This is a hearty, balanced meal that is high in both carbohydrates from the rice and protein from the meat and pigeon peas. It provides a good source of iron, B vitamins, and fiber, with a typical serving containing approximately 450-550 calories.
Nutrition breakdown
| Calories | 480 kcal |
| Protein | 22 g |
| Carbs | 58 g |
| Fat | 16 g |
| Fiber | 8 g |
| Sugar | 3 g |
| Sodium | 680 mg |
| Iron | 4.2 mg |
| Potassium | 420 mg |
| Niacin (B3) | 6.5 mg |
| Vitamin B6 | 0.5 mg |
| Folate | 110 mcg |
| Phosphorus | 280 mg |
| Magnesium | 65 mg |
| Zinc | 3.1 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this dish is a centerpiece of Puerto Rican celebrations, especially during the holidays. Nutritionally, the combination of pigeon peas with rice creates a complete protein, making it a particularly satisfying and nourishing plant-and-meat combination.
