Your Recipe

Arroz con Gandules

Zutat  Menge  Kalorien 
Taubenerbsen (rote Kichererbsen), roh 210g 720kcal
Reis braun mittelkörnig roh 100g 362kcal
Bouillon/Hühnerbrühe 124.5g 332kcal
Olivenöl 9g 80kcal
Schwarzer Pfeffer 0.575g 1kcal
Meersalz 1.2g 0kcal
Oliven, eingelegt, in Dosen oder Flaschen, grün 30g 44kcal

Recipe Tags:

OMAD

Recipe Tags:

Stew

Recipe Instructions:

Ingredients:

Rice:

100 grams white rice (approximately 1/2 cup)
Pigeon Peas:

1/2 can (7.5 oz or 210 grams) pigeon peas (gandules), drained and rinsed
Sofrito:

60 grams sofrito (store-bought or homemade)
Green Olives:

30 grams green olives, sliced (about 1/4 cup)
Chicken Broth:

120 milliliters chicken broth (approximately 1/2 cup)
Seasoning:

Salt and pepper to taste (start with about 1/4 teaspoon each, adjust as needed)
Olive Oil:

10 milliliters olive oil (approximately 2 teaspoons)
Number of Servings:

This recipe makes approximately 1 serving.
Instructions:

Heat Olive Oil:

Heat 10 milliliters of olive oil in a small pot over medium heat.
Cook Sofrito:

Add 60 grams of sofrito and sauté for a few minutes until fragrant.
Add Rice:

Stir in 100 grams of white rice and cook for another minute, allowing the rice to absorb the flavors.
Combine Ingredients:

Add 210 grams of drained and rinsed pigeon peas, 30 grams of sliced green olives, and 120 milliliters of chicken broth. Season with salt and pepper to taste.
Simmer:

Bring to a boil, then reduce heat to low. Cover and simmer until the rice is cooked and the liquid is absorbed, about 20-25 minutes.
Fluff and Serve:

Fluff the rice with a fork before serving. Serve hot as a side dish or main course.

Nährwertangaben 
Portionsgröße  475 g | ml
Menge pro Portion  1539
6440
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 37g 47%
Gesättigte Fettsäuren  7.3g 36%
Natrium 30703mg 1335%
Gesamte Kohlenhydrate  232g 84%
Ballaststoffe  36g 129%
Zucker  22g
Protein  74g 148%
Vitamin D 0mcg 0%
Kalzium 557mg 43%
Eisen  14mg 80%
Kalium 3597mg 77%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 8.255 mcg 1%
Thiamin [B1] 1.895 mg 158%
Riboflavin [B2] 0.974 mg 75%
Niacin [B3] 13.675 mg 85%
Pantothensäure [B5] 4.914 mg 98%
Vitamin B6 1.239 mg 73%
Cobalamin [B12] 0.374 mcg 0%
Folat [B9] 1018.438 mcg 0%
Vitamin C 1.37 mg 2%
Vitamin D 0 mcg 0%
Vitamin E 3.018 mg 20%
Vitamin K 6.779 mcg 6%
Betain 0.06 mg 0%
Cholin 147.527 mg 27%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  232 g 84%
Sugars 21.8 g 44%
Ballaststoffe  36 g 129%
Carbohydrate 230.9 g 0%
Netto-Kohlenhydrate 210.2g
Aminosäuren
Nährstoff Menge  DV
Alanin 2.482 g 0%
Arginin 3.299 g 0%
Asparaginsäure 5.217 g 0%
Cystein 0.617 g 0%
Glutaminsäure 12.101 g 0%
Glycin 2.056 g 0%
Histidin 1.816 g 0%
Isoleucin 1.969 g 0%
Leucin 3.879 g 0%
Lysin 3.482 g 0%
Methionin 0.68 g 0%
Phenylalanin 4.291 g 0%
Prolin 2.366 g 0%
Serin 2.549 g 0%
Threonin 1.887 g 0%
Tryptophan 0.542 g 0%
Tyrosin 1.414 g 0%
Valin 2.411 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 557.17 mg 43%
Kupfer 2.55 mg 283%
Fluorid 0.2 mcg 0%
Eisen  14.32 mg 80%
Magnesium 602.22 mg 143%
Mangan 7.76 mg 338%
Phosphor 1243.49 mg 99%
Kalium 3597.3 mg 77%
Selen 52.38 mcg 95%
Natrium 30702.77 mg 1335%
Zink 7.95 mg 72%
andere
Nährstoff Menge  DV
Wasser 60.118 g 0%
Asche 71.154 g 0%