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 Rice With Pigeon Peas (Arroz con Gandules)Main Courses, Rice Dishes DescriptionRice With Pigeon Peas is the most popular dish in Puerto Rico, particularly at Christmas. There are many variations on this traditional recipe, but most are made with lots of fat and pork. This healthy version uses brown rice and contains no oil or processed products. The fresh sofrito gives it a special taste that everyone will love. All the flavor without the cholesterol! IngredientsSofrito: ½ onion, diced 2 sweet peppers (ají dulces), diced 3 garlic cloves, crushed ½ red Bell pepper, diced 1 TBSP culantro, chopped 3 cups of uncle bens whole grain brown rice 1 bag (14 oz) frozen pigeon peas (gandules) 2 cups water to boil the peas Vegetable broth + water used to boil the peas = 3 ½ cups liquid ½ tsp turmeric 2 TBSP tomato paste ½ tsp cumin 1 tsp smoked paprika or liquid smoke “Herbamare” or sea salt to taste (~ 2 tsp) 2 Tbsp roasted red pepper cut in strips 2 Tbsp fresh chopped cilantro Directions1. In a medium saucepan, add the pigeon peas, 2 cups of water, and ½ teaspoon of salt and cook over medium-high heat for 10 minutes. Drain the pigeon peas and set aside, reserving the liquid to cook the rice. 2. Pre-heat a medium saucepan over medium heat. Add the sauce and cook for 2-3 minutes. 3. Add the turmeric, cumin, oregano, pigeon peas, tomato paste, smoked paprika, and marinade. Cook for 3 minutes. 4. Add the vegetable broth, the liquid from the pigeon peas and the rice, cover and bring to a boil. Reduce to medium low heat and cook for 40 minutes. 5. Add cilantro and pour in the rice. Garnish with strips of roasted bell peppers. Notes✔️Use parbroiled or partially cooked brown rice to minimize cooking time.
Caribbean AsopaoMain Courses, Soups DescriptionAsopao is a rice soup prepared in many parts of the Caribbean. This is our plant-based version of this Puerto Rican home cooking classic. Ingredients¼ cup medium onion, diced ¼ cup red/orange peppers, diced 1 carrots, diced 1 TBSP tomato paste 1 green plantain, sliced or shredded 1 TBSP fresh or dried oregano 6 garlic cloves, crushed 2 culantro leaves, diced (optional) ¼ cup parboiled brown rice 4 cups low sodium veg broth ¼ cup cabbage, diced 2 cups red beans, cooked 2 cups butternut squash or calabaza Salt and pepper to taste Toppings cilantro to taste avocado, to place on top of asopao once served Directions1. Cook onions, peppers, garlic, carrots, culantro (if using) and tomato paste in 2 Tbsp veg broth for 2-3 minutes. Notes✔️You can substitute the red beans with any other bean or pigeon peas (gandules)
 Pasteles de Yuca al Estilo Puertorriqueño Evelisse Capó, PharmD Rinde 10-12 pasteles medianos Masa de Yuca 4 tazas yuca, cortada en cubos 3/4 taza calabaza cortada en cubos ¼ taza sofrito fresco ½ taza caldo de vegetales con achiote en polvo (sin aceite) ¼ cdta cúrcuma en polvo ½ cdta sal de mar y pimienta o adobo “Herbamare” Relleno Prepare 3 tazas de uno o combinación de rellenos: -soya picada en trozos (Soy Curls) -tofu horneado -berenjena y setas -gandules/habichuelas -vegetales mixtos 1 taza de salsa de salsa de tomate ¼ caldo de vegetales ½ taza de sofrito ¼ cdta cúrcuma en polvo sal de mar y pimienta o adobo “Herbamare” a gusto Sofrito Fresco 1 taza cebolla picada pequeña 1 taza pimientos, picados pequeños ¼ taza ají dulce, picado pequeño ¼ taza culantro y cilantro picados pequeños 10 dientes de ajo, machacados Agua de Semillas de Linaza – substituye el aceite 2 Cdas semillas de linaza + ¾ taza de agua – Caliente en una olla pequeña, meneando constantemente hasta que espese un poco. Escurra. Mezcle con el caldo de vegetales y achiote. Otros ingredientes Añada 3 Cdas de achiote en polvo con 3 tazas de caldo de vegetales. Mezcle bien. Separe ½ taza del caldo con achiote para utilizarlo en la masa de yuca. Combine el resto del caldo con agua de linaza que se va a utilizar para cubrir la hoja de plátano durante el proceso de envolver los pasteles. 2 tazas de garbanzos cocidos Pimientos morrones cortados en tiras Hojas de plátano limpias y cortadas en hojas de 7” x 7” aprox. Papeles de pasteles humedecidos o papel para hornear cortadas en hojas 10” x 10” Cordón de pasteles cortado en tiras suficientemente largas para el tamaño de los pasteles Instrucciones Triture todos los ingredientes de la masa en un procesador de alimentos hasta que se forme una masa suave de yuca. Ponga en un recipiente y separe a un lado. Si utiliza los “soy curls”, hidrate cubriendo agua tibia por 15 minutos. Luego escurra y corte en trozos pequeños o corte en pedazos usando un procesador de alimentos. Adobe a gusto. Saltee los ingredientes del relleno en un sartén a fuego mediano y cocine por 8 minutos.
Black-Eyed Peas “Asopao”Main Courses, Soups, Puerto Rican Cuisine DescriptionAsopao is a rice soup prepared in many parts of the Caribbean. This is our vegan black-eyed peas version of this Puerto Rican home cooking classic. Ingredients1 medium onion, diced 6 garlic cloves, crushed ½ cup red/orange peppers, diced 3 carrots, diced 2 TBSP tomato paste 1 TBSP fresh or dried oregano 4 culantro leaves (optional) 1 cup parbroiled brown rice (Uncle Bens) 8 cups veg broth + 2 cups water 1 cup cabbage, diced 3 cups black eye peas, cooked 2 cups butternut squash or calabaza sea salt to taste (~1/2 tsp) 1 ripe plantain, sliced cilantro to taste avocado, to place on top of asopao once served DirectionsCook onions, peppers, garlic, and tomato paste in 2 TBSP veg broth for 2-3 minutes. Add carrots, oregano, culantro, and rice and cook for 2 minutes. Add veg broth and water and cook for 25 minutes or until rice is cooked. Add the rest of the ingredients except cilantro and cook for 10 minutes or until thickened. Serve topped with fresh cilantro and avocado. Enjoy!
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This website is for informational purposes only. Consult your physician prior to changing your diet. The information, data, material contained, or presented is not intended to be taken as medical advice.
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