Asopao de Gandules (Pigeon Pea Stew)

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This simple vegetarian stew makes a hearty and inexpensive main course. It showcases fresh pigeon peas (gandules verdes), which are a staple in Puerto Rico. The small, round legume is similar in size to an English pea. Serve this with rice, tostones (fried plantains) or viandas (steamed or boiled root vegetables). Read more about this recipe.

By Verónica Quiles Maldonado

Updated on April 18, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Breana Lai Killeen, M.P.H., RD

Asopao de Gandules (Pigeon Pea Stew) — Photo: Jenny Huang

Active Time:

20 mins

Total Time:

35 mins

Servings:

Nutrition Profile:

Nut-Free Dairy-Free Soy-Free Vegan Vegetarian Egg-Free Gluten-Free Low-Calorie

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Ingredients

¼ cup extra-virgin olive oil
8 ounces gandules (green pigeon peas, fresh or frozen) or one 15-ounce can, rinsed
1 small onion, diced
¼ cup chopped ají dulce or 1/3 cup chopped red bell pepper
4 cloves garlic, chopped
4 cups low-sodium vegetable broth, divided
2 tablespoons tomato paste
1 tablespoon chopped fresh oregano
½ teaspoon salt
½ teaspoon ground pepper
¼ cup chopped fresh culantro (see Tip) or cilantro

Directions

Heat oil in a large pot over medium heat. Add gandules, onion, ají dulce (or bell pepper) and garlic. Cook, stirring occasionally, until the vegetables are soft, about 3 minutes. Add 1 cup broth, tomato paste and oregano. Cook, stirring occasionally, until the liquid is almost completely evaporated, about 5 minutes. Stir in the remaining 3 cups broth, salt and pepper. Reduce heat to maintain a simmer, cover and cook, stirring occasionally, until the vegetables are very tender, about 15 minutes more. Stir in culantro (or cilantro).

To make ahead

Refrigerate for up to 3 days.

Tip

Culantro (recao) is a leafy green herb with an intense concentrated flavor similar to that of cilantro. It is a key ingredient in sofrito, a blend of aromatics that forms the base of many dishes in Puerto Rican cuisine.

Originally appeared: EatingWell Magazine, April 2021

Nutrition Facts (per serving)

241	Calories
15g	Fat
22g	Carbs
5g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1 1/4 cups
Calories 241
% Daily Value *
Total Carbohydrate 22g	8%
Dietary Fiber 5g	18%
Total Sugars 5g
Protein 5g	10%
Total Fat 15g	19%
Saturated Fat 2g	10%
Vitamin A 1791IU	36%
Sodium 489mg	21%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Asopao de Gandules (Pigeon Pea Stew)

Ingredients

Directions

To make ahead

Tip

Nutrition Facts (per serving)

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