Foods That Heal: Arroz con Gandules
A nourishing, anti-inflammatory twist on arroz con gandules.
Prep Time 15 minutes mins
Cook Time 45 minutes mins
Resting Time 10 minutes mins
Total Time 1 hour hr 10 minutes mins
Course Main Course, Side Dish
Cuisine Caribbean, Caribeño, Latin America, Puerto Rican
Servings 8 people
Calories 235 kcal
Optional add-ins:
- washed banana leaf To cover the rice (you may be able to find this in your freezer section)
- Spanish olives
- 4-5 minced ají cachucha add to the sofrito if you can find it in your area
- ham
- mushrooms for a protein subsitute
- jackfruit for a protein substitute
Add the rice to a colander and rinse until the water runs clear. Set aside.
Prepare the sofrito* by dicing the onions, peppers, garlic, and herbs with a chef's knife or blending them together in a food processor until smooth. *Sofrito recipe and tutorial can be found in the recipe index.* Add the annatto oil to the caldero and sauté the sofrito (onions, peppers, garlic, herbs) and bay leaf over medium-high heat.
Pour the liquid from the can of gandules into a 4-cup measuring cup (you'll have ½-¾ cups of liquid), then add the vegetable stock to this until you have 3½ cups of liquid in the measuring cup.
Once the sofrito is fragrant, add the washed brown rice, vegetable stock, tomato sauce, salt*, and sazón and bring to a boil. *Taste the liquid to determine whether you need to add additional salt. Once the rice mixture is boiling, lower the heat until just simmering and cover*. Set a timer for 45 minutes.*If you have a banana leaf, lay it over the caldero and cover it with the lid to infuse the rice. This will impart authentic Indigenous flavor. When the timer goes off, remove the caldero from the heat, and remove the banana leaf. Gently fluff the rice using a fork and replace the lid. Set aside for 10 minutes to rest. Serve immediately after resting time.
Pro Tip:
For an additional boost of healing, add ½ tsp of ground turmeric. Turmeric aids joints, is anti-inflammatory, helps rid the body of free radicals and toxins, and will not noticeably alter the dish's flavor.
Can be enjoyed as a side or as a main. As a side dish, this recipe feeds 6-8 people. As a main dish, this recipe feeds 4-5 people.
Notes on including your child(ren): Let your little chef(s) run their hands through the cool grains while rinsing the rice. The texture, the sound of water, and the repetition—build sensory awareness and even help with fine motor development.
Open and Rinse the Gandules: The can opener (with supervision!) is a great way to introduce safe kitchen tools. Rinsing beans in a colander is splashy fun that strengthens their grip and hand-eye coordination.
Pick the Cilantro: Have them smell the herbs, feel the leaves, and pluck them into a bowl. This builds both patience and a connection to ingredients from the earth.
Stir the Sofrito: Once it’s in the pot and safely cooking, guide your little chef's hand with yours and let them feel the rhythm of stirring. When we do skin-to-skin, our bodies release oxytocin—the "love hormone." That hormone reduces stress and strengthens the bond between parent and child. Stirring sofrito together while holding them close creates a sense of safety, warmth, and belonging. At that moment, the kitchen becomes a sanctuary, and this arroz con gandules becomes a healing dish that will carry nostalgia every time they eat it.
Skills They’ll Pick Up Without Even Knowing
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Math & Measurement: From scooping rice to pouring broth, they learn ratios and counting.
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Following a Sequence: Cooking teaches order—first, we sauté, then we add the rice, then the gandules. That’s the foundation of recipe-following and reading comprehension.
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Cultural Pride: Most importantly, they learn where they come from. They see that our food is sacred, and their hands belong in this story.
You don’t have to wait until they’re "old enough" to help in the kitchen. Every little task—no matter how small—builds something bigger: connection, confidence, curiosity.
So give them an apron. Let them stir the love into the rice. And don’t forget to cheer them on at the table: “This arroz con gandules? Mi ____ helped make it.”
Serving: 1cupCalories: 235kcalCarbohydrates: 40gProtein: 4gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 800mgPotassium: 213mgFiber: 2gSugar: 2gVitamin A: 464IUVitamin C: 13mgCalcium: 24mgIron: 1mg
Keyword anti-inflammatory, arroz con gandules, healthy, rice and pigeon peas