Recipes · Dominican · Side Dishes
Moro de Guandules (Rice and Pigeon Peas)
One serving has 425 kcal and 10 g protein, and at least a fifth of a woman's daily need of manganese (67%), folate (64%), thiamin (60%), vitamin C (49%), copper (33%) and niacin (33%). Ready in 35 minutes.
- Preparation: 10 min
- Cooking: 25 min
- Makes: 1 serving (290 g)
- Difficulty: Easy
- Diets: Gluten-free, Dairy-free
- Contains: celery, poultry
Ingredients
- 70 g Rice, white, long-grain
- 50 g Pigeon peas, green
- 20 g Onions, raw
- 15 g Bell pepper, green, raw
- 4 g Garlic, raw
- 2 g Cilantro, fresh
- 8 g Tomato paste
- 2 g Sazón seasoning
- 8 g Olive oil
- 110 g Chicken broth
- 1 g Salt
Method
- Sauté the onion, garlic and bell pepper in the oil in a pot until softened.
- Stir in the tomato paste and sazón and cook for 1 minute.
- Add the pigeon peas and broth and bring to a boil.
- Stir in the rinsed rice and salt, cover, reduce the heat to low, and cook for 18-20 minutes until the liquid is absorbed and the rice is tender.
- Fluff with a fork, stir through the cilantro, and serve.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 425 kcal | 20% |
| Carbohydrates | 73.9 g | |
| Water | 191 mL | |
| Fiber | 4.5 g | 15% |
| Protein | 10.3 g | 21% |
| Tryptophan | 0.07 g | |
| Threonine | 0.21 g | |
| Isoleucine | 0.24 g | |
| Leucine | 0.44 g | |
| Lysine | 0.22 g | |
| Methionine | 0.12 g | |
| Cystine | 0.11 g | |
| Phenylalanine | 0.3 g | |
| Tyrosine | 0.18 g | |
| Valine | 0.33 g | |
| Histidine | 0.13 g | |
| Fat | 9.6 g | |
| Monounsaturated | 6 g | |
| Polyunsaturated | 1.4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.3 g | |
| Saturated | 1.4 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 2.2 mg | |
| Calcium | 62.9 mg | 6% |
| Copper | 0.3 mg | 33% |
| Iron | 4.4 mg | 24% |
| Magnesium | 61 mg | 20% |
| Manganese | 1.2 mg | 67% |
| Phosphorus | 171 mg | 24% |
| Potassium | 539 mg | 11% |
| Selenium | 12.9 µg | 23% |
| Sodium | 1,149 mg | |
| Zinc | 1.5 mg | 19% |
| Thiamin (vitamin B1) | 0.66 mg | 60% |
| Riboflavin (vitamin B2) | 0.21 mg | 19% |
| Niacin (vitamin B3) | 4.7 mg | 33% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 23% |
| Pyridoxine (vitamin B6) | 0.28 mg | 22% |
| Folate (vitamin B9) | 256 µg | 64% |
| Cobalamin (vitamin B12) | 0.02 µg | 1% |
| Choline | 34.4 mg | 8% |
| Vitamin A | 17 µg | 2% |
| Vitamin C | 36.6 mg | 49% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.9 mg | 13% |
| Vitamin K | 25.3 µg | 28% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.2 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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