Arroz con Gandules (Puerto Rican Style Rice) - PCOS-Friendly Recipe
This Arroz con Gandules (Puerto Rican Style Rice) is a PCOS-friendly recipe with 260 calories, 8.08g protein, and 46.97g carbs per serving. Ready in 55 minutes. High in fiber (5.3g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 3 cups gandules (pigeon peas)
- 2 cups brown basmati rice
- 10 sprigs cilantro
- 1 dash salt
- 1 tbsp canola oil
- 4 tbsps sofrito
- 1/2 cup chopped onion
- 4 cups water
Instructions
- Thaw the sofrito.
- In a sauté pan, heat the oil on medium to high heat, then and add some onion and cilantro.
- When the onion are tender, add the thawed sofrito, allowing it to heat thoroughly.
- Rinse the pigeon peas, and add it to the sofrito allowing them to heat thoroughly.
- Add the 4 cups of water, rice, and salt to taste. Mix well.
- Once the mixture has boiled, turn simmer the rice for about 35 minutes, or until the water has been absorbed. Enjoy!
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Arroz con Gandules (Puerto Rican Style Rice) contribute to your health goals:
- Onion: Support cardiovascular health and blood sugar regulation
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Arroz con Gandules (Puerto Rican Style Rice) can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
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Frequently Asked Questions
Yes, this Arroz con Gandules (Puerto Rican Style Rice) recipe is designed to be PCOS-friendly. At 260 calories per serving with 8.08g of protein, it supports balanced blood sugar and hormonal health. It also provides 5.3g of fiber, which helps with insulin sensitivity.
This recipe takes about 55 minutes total. Prep time is 20 minutes and cook time is 35 minutes. It makes 8 servings, so you can meal prep for multiple days.
Per serving: 260 calories, 8.08g protein (12%), 46.97g carbs, 4.12g fat. Plus 5.3g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.
Yes, this recipe works well as a PCOS-friendly Side Dish. At 260 calories, it fits within typical PCOS meal plan targets for Side Dish. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 8 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
Cook Another PCOS-Friendly Side Dish
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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