Served alongside Arroz con Gandules
Arroz con Gandules is a beloved Puerto Rican rice dish featuring long-grain rice cooked with pigeon peas (gandules), sofrito, sazón, and often pieces of pork. It's a staple of Puerto Rican cuisine, especially during holidays and family gatherings, and is known for its rich, savory flavor and golden color. The dish is typically cooked in a large pot or caldero, allowing the rice to develop a slightly crispy bottom layer called 'pegao'.
🍽️ Nutrition at a glance
This dish is primarily a carbohydrate-rich meal due to the rice, with moderate protein from the pigeon peas and any added meat. A typical serving provides a good source of fiber, B vitamins, and minerals like iron and potassium, with a rough calorie estimate of 300-400 kcal per cup.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 12 g |
| Carbs | 58 g |
| Fat | 8 g |
| Fiber | 6 g |
| Sugar | 2 g |
| Sodium | 480 mg |
| Iron | 2.5 mg |
| Potassium | 320 mg |
| Folate | 95 mcg |
| Thiamin (B1) | 0.3 mg |
| Niacin (B3) | 4 mg |
| Magnesium | 45 mg |
| Phosphorus | 150 mg |
| Zinc | 1.8 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Arroz con Gandules is a symbol of Puerto Rican identity and is central to celebrations like Christmas and New Year's. Nutritionally, the pigeon peas add a valuable plant-based protein and fiber boost to the rice, making it more balanced than plain rice.
