Dominican Moro de Gandules
Description
Gandules and rice are a complete protein power duo! Together they contain all of the essential amino acids found in animal protein! In addition to protein, this recipe is rich in nutrients from the fruits and vegetables!
Ingredients
Instructions
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Finely chop the vegetables: green pepper, red pepper, red onion, cilantro, garlic. Place a heavy pot or dutch oven on the stovetop with the burner set to medium heat. Add the olive oil. When the oil is warm, add all of the vegetables and stir together.
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Add the spices (salt, black pepper, dried oregano) and then the vinegar and tomato paste. Stir again, repeating every so often, until the vegetables start to soften and become translucent.
Add the gandules and stir the mixture together and add the 3 cups of water. After the mixture comes to a boil, add rice to the pot.
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Stir all the ingredients together occasionally as the rice mixture comes to a boil again. Once you see bubbling holes in the middle and towards the outer edge of the rice mixture, cover the pot and lower the heat to a simmer.
Cook on simmer, with the pot covered, for 40 minutes. Lift the lid and turn over the rice. Make sure you grab all the rice from the bottom and flip it, so the rice that was on top is now near the bottom.
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Cover the pot again for 10 minutes. Lift the lid and with a large spoon or spatula, stir and mix the rice one last time and Enjoy!
Nutrition Facts
- Amount Per Serving
- Calories 238kcal
- % Daily Value *
- Total Fat 8.9g14%
- Saturated Fat 1.2g6%
- Trans Fat 0g
- Cholesterol 0mg
- Sodium 17mg1%
- Total Carbohydrate 44g15%
- Dietary Fiber 8g32%
- Sugars 5g
- Protein 8g16%
- Vitamin A 99 IU
- Vitamin C 129.6 mg
- Calcium 91 mg
- Iron 2.34 mg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
Average cost of recipe per serving: $1.00
Note: The costs are an estimated calculation and are subject to variation depending on the time of year and your location.
Adapted from familiakitchen.com
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