Pigeon Pea Rice (Arroz de Gandules)

Vegetarian
Gluten Free
Dairy Free
Health score
34%
Pigeon Pea Rice (Arroz de Gandules)
130 min.
6
570kcal

Suggestions

Ingredients

  • tablespoons achiote/annatto seeds 
  •  bay leaves 
  •  bell pepper diced green italian cored
  • 0.5 teaspoon cayenne 
  • 0.5 cup chicken broth 
  • pound goya pigeon peas dried rinsed
  •  garlic cloves minced
  •  bell pepper diced green cored
  • 0.5 teaspoon ground coriander 
  • 0.5 teaspoon ground cumin 
  • 0.5  juice of lime juiced
  • cups rice long-grain
  • tablespoon salt 
  • cup vegetable oil 
  • medium onion diced white

Equipment

  • frying pan
  • oven
  • pot
  • dutch oven

Directions

  1. Put the pigeon peas and bay leaves in a large pot, cover with 3 quarts of cold water, and place over medium heat. Cover and cook the beans until tender, about 1 1/2 hours. Check the water periodically; add more, f necessary, to keep the peas covered.
  2. Drain the pigeon peas and reserve 4 cups of the cooking liquid.
  3. Preheat the oven to 350 degrees F.
  4. Coat a large Dutch oven or other ovenproof pot with the achiote oil and place over medium heat. When the oil begins to smoke, add the onion, garlic, and peppers. Cook, stirring, for 10 minutes, until the vegetables have softened, without letting them brown.
  5. Pour in the chicken broth and continue to cook until the liquid is evaporated. Stir in the cumin, coriander, and cayenne.
  6. Mix in the rice and reserved pigeon peas.
  7. Pour in the reserved 4 cups of pigeon pea cooking liquid, lime juice, and salt; stir everything together. Cover and bake for 20 to 30 minutes, until the rice is tender and the liquid is absorbed.
  8. To make the achiote oil, pour the oil and achiote seeds in a pot or skillet. Cook over medium-low heat for 5 to 10 minutes; the oil will be reddish-orange from the achiote. Strain the oil, discard the achiote seeds and set aside to cool.

Nutrition Facts

Calories570kcal
Protein15.08%
Fat14.2%
Carbs70.72%

Properties

Glycemic Index
32.86
Glycemic Load
30.47
Inflammation Score
-9
Nutrition Score
29.942173743054%

Flavonoids

Eriodictyol
0.05mg
Hesperetin
0.22mg
Naringenin
0.01mg
Luteolin
1.06mg
Isorhamnetin
0.92mg
Kaempferol
0.14mg
Myricetin
0.02mg
Quercetin
4.24mg

Nutrients percent of daily need

Calories:570.13kcal
28.51%
Fat:9.06g
13.94%
Saturated Fat:1.51g
9.46%
Carbohydrates:101.5g
33.83%
Net Carbohydrates:88.13g
32.05%
Sugar:2.32g
2.58%
Cholesterol:0.39mg
0.13%
Sodium:1254.07mg
54.52%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.64g
43.29%
Manganese:2.14mg
106.95%
Folate:364.79µg
91.2%
Fiber:13.38g
53.52%
Vitamin C:43.94mg
53.26%
Copper:0.97mg
48.48%
Magnesium:162.09mg
40.52%
Vitamin B1:0.57mg
37.9%
Phosphorus:367.51mg
36.75%
Potassium:1245.9mg
35.6%
Iron:4.85mg
26.93%
Vitamin B6:0.46mg
22.9%
Selenium:15.92µg
22.74%
Zinc:2.92mg
19.44%
Vitamin B3:3.62mg
18.09%
Vitamin B5:1.7mg
16.98%
Vitamin A:791.16IU
15.82%
Vitamin K:16.11µg
15.35%
Calcium:130.05mg
13.01%
Vitamin B2:0.21mg
12.63%
Vitamin E:1.12mg
7.48%