Vegan Gluten-Free High Fiber Quick Meal

Plant-Based Arroz con Gandules and Pernil

A quick and flavorful plant-based version of the traditional Puerto Rican dish, featuring rice with pigeon peas and marinated jackfruit as a substitute for pernil.

⏱️ 15 minutes Prep Time
🍳 30 minutes Cook Time
🍽️ 4 Servings
🎯 Easy Difficulty
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Nutrition Facts

Per serving

400Calories
12gProtein
70gCarbs
10gFat

Ingredients

For 4 servings

  • 2 cups long-grain rice
  • 1 can (15 oz) pigeon peas, drained and rinsed
  • 1 can (14 oz) coconut milk
  • 2 cups vegetable broth
  • 1 medium onion, chopped
  • 4 cloves garlic, minced
  • 1 teaspoon ground cumin
  • 1 teaspoon paprika
  • 1/2 teaspoon saffron or turmeric
  • 2 cups jackfruit, shredded
  • 1 tablespoon soy sauce
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • Fresh cilantro for garnish

Instructions

Follow these steps for perfect results

  1. Heat olive oil in a large skillet over medium heat. Add chopped onion and sautu00e9 until translucent.
  2. Add minced garlic, cumin, paprika, saffron (or turmeric), salt, and pepper. Stir well for about 1 minute.
  3. Stir in the rice, then add coconut milk and vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes.
  4. While the rice cooks, heat another skillet over medium heat. Add shredded jackfruit and soy sauce. Cook until jackfruit is heated through, about 10 minutes.
  5. Once rice is done, fluff it with a fork and fold in the pigeon peas. Adjust seasoning as needed.
  6. Serve the arroz con gandules topped with the sautu00e9ed jackfruit. Garnish with fresh cilantro.

Health Benefits

Nutritional advantages of this recipe

  • Rich in fiber from pigeon peas for digestive health.
  • Contains healthy fats from coconut milk for energy.
  • Jackfruit provides a meat-like texture, making it a great meat substitute.