Description
Mama’s Chickpea in Sofrito with Arroz con Gandules is a comforting and flavorful Puerto Rican-inspired dish featuring protein-rich chickpeas simmered in a vibrant sofrito sauce, paired with fragrant basmati rice cooked with green pigeon peas. This vegan and low-fat recipe delivers authentic Caribbean flavors in a wholesome and satisfying meal perfect for dinner or meal prep.
Ingredients
Scale
For the sofrito (for the chickpeas):
- 2 teaspoons olive oil
- ½ cup very finely diced yellow onion
- ½ cup very finely diced green bell pepper
- ⅓ cup finely diced cilantro
- 3 cloves garlic, minced
- 1 cup tomato sauce (from one 15 oz can – reserve extra sauce for rice)
- 3 teaspoons (2 packets) Sazon seasoning
- 2 (15 ounce) cans chickpeas, rinsed and drained
- 2 ½ cups low sodium vegetarian broth (or water)
For the rice:
- 2 teaspoons olive oil
- ⅓ cup very finely diced yellow onion
- ⅓ cup very finely diced green bell pepper
- ¼ cup finely diced cilantro
- 2 cloves garlic, minced
- ½ cup no salt added tomato sauce
- 3 teaspoons (2 packets) sazon seasoning
- 1 (15 oz) can green pigeon peas (with liquid)
- 3 cups water
- 2 cups basmati white rice
To garnish:
- Extra fresh chopped cilantro
- Avocado slices
- Tostones
Instructions
- Make the sofrito: Heat olive oil in a medium pot over medium heat. Once hot, add finely diced onion, green bell pepper, cilantro, and minced garlic. Sauté until onions turn translucent and bell peppers soften, about 2-4 minutes. Lower heat and stir in tomato sauce and sazon seasoning. Simmer for 2-3 minutes until the sauce combines well.
- Simmer chickpeas: Add the rinsed chickpeas and low sodium vegetable broth to the pot. Keep the mixture simmering uncovered over low heat while you prepare the rice, stirring occasionally so the chickpeas absorb the spices. If liquid gets too low, add up to ½ cup water or broth to maintain moisture.
- Prepare the rice sofrito: In another medium pot, heat olive oil over medium heat. Add diced onion, green bell pepper, cilantro, and minced garlic. Sauté until onions are translucent and peppers soften about 2-4 minutes. Lower heat to medium-low, add tomato sauce and sazon, and simmer for 2 minutes until the sauce blends.
- Cook the rice with pigeon peas: Add the entire can of green pigeon peas with liquid and 3 cups water to the rice pot. Bring to a boil, then stir in basmati rice. Cover, reduce heat to low, and simmer for 20 minutes or until the rice is tender and liquid absorbed.
- Adjust seasoning and serve: Taste both the chickpeas and rice. Adjust salt or seasoning as needed. Serve the chickpeas and rice together, spooning extra sauce from the beans over the top. Garnish with fresh chopped cilantro, avocado slices, and tostones for an authentic Puerto Rican meal experience.
Notes
- This recipe is inspired by traditional Puerto Rican flavors and features vegetarian ingredients.
- The chickpeas provide over 13 grams of plant-based protein per serving, making it a filling and nutritious vegan dinner.
- Sazon seasoning can be homemade by mixing ground coriander, cumin, annatto powder, garlic powder, salt, and pepper if preferred.
- Use low sodium broth and no salt added tomato sauce to better control salt levels.
- Leftovers keep well and make great meal prep for up to 4 days refrigerated.
- To make tostones at home, slice green plantains, fry them twice in oil until golden and crispy.
Nutrition
- Serving Size: 1 serving (about 1/4 of recipe)
- Calories: 459 kcal
- Sugar: 4.4 g
- Sodium: 320 mg
- Fat: 6.1 g
- Saturated Fat: 0.4 g
- Unsaturated Fat: 5.7 g
- Trans Fat: 0 g
- Carbohydrates: 87.8 g
- Fiber: 10.3 g
- Protein: 13.9 g
- Cholesterol: 0 mg
