Arroz con Guandules

Arroz con Guandules is a beloved Puerto Rican rice dish featuring tender pigeon peas (guandules) cooked with sofrito, tomato sauce, and often bits of pork or bacon for flavor. It's a staple at family gatherings and holidays, showcasing the island's rich culinary heritage. The dish is hearty, aromatic, and deeply satisfying.

🍽️ Nutrition at a glance

This dish is carbohydrate-rich from the rice, with moderate protein from the pigeon peas and added meat, and some fat from cooking oils or pork. It provides fiber, iron, and B vitamins, with a typical serving around 300-400 calories.

Nutrition breakdown

Calories	250 kcal
Protein	7 g
Carbs	45 g
Fat	4 g
Fiber	6 g
Sugar	3 g
Sodium	450 mg
Iron	2.5 mg
Potassium	380 mg
Magnesium	45 mg
Phosphorus	120 mg
Folate	90 mcg
Vitamin B6	0.3 mg
Zinc	1.2 mg
Manganese	0.8 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Pigeon peas, originally from Africa, became a cornerstone of Puerto Rican cuisine through the African diaspora, symbolizing cultural fusion. Nutritionally, they're a plant-based protein powerhouse, making the dish both comforting and nourishing.