Arroz con Gandules (Puerto Rican Style Rice) - PCOS-Friendly Recipe
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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