Arroz con Gandules



2 cups grain rice (rinsed)

4 to 5 cups of hot water,

3 tablespoons of sofrito

16 ounce can of gandules

1 packet of Sazon with achiote

3 tablespoons of oil

Salt and adobo


1. Add the oil into a big pot and let it heat up.

2. Add the sofrito into the pot and stir it until it starts to bubble up.

3. Add the gandules (beans) into the mixture and add the sazon.

4.Add the salt to give it more taste

5. Add a little bit of adobo to give it more taste.

6. Add water and let it boil

7. Then add the rice and lower the heat to low.

8. DO NOT STIR right away. Wait 10 minutes and stir rice.

9.Sir rice every 10 minutes for 30-40 minutes until the rice is tender.

Analysis: (this part you will be explaining how this meal is healthy, sofrito, guandules sazon and the ingredients basically)

Arroz con gandules is a combination of rice, pigeon peas and pork, cooked in the same pot with Puerto Rican-style sofrito. This is the signature dish of Puerto Rican culture and also has become very popular throughout Latin America and the Caribbean. Arroz con gandules is part of Puerto Rico's national dish.

Arroz con gandules is a pretty healthy meal if you look at the ingredients. One of the major components that displays its healthiness is the fact that you have to make it from scratch. Since you are making it entirely from scratch, the excess chemicals that are contained in processed foods isn’t a problem.

Sofrito offers a lot of healthy nutrition for the body because it is a mixture of all natural vegetables blended. These vegetables such as peppers, greens, onions, garlic, etc. contain nutrients that the body need on the daily basis such as Vitamin D, E, and C.

Grained rice is the most nutritious because of its starchy substance. Most of it isn’t entirely natural, but it does in fact contain some nutrition that will benefit the body. Although rice isn’t very high on vitamins, it’s a good source for iron. This is very important because we need iron on the daily basis in order to give us strength. Iron is an essential mineral. The major reason we need it is that it helps to transport oxygen throughout the body. Iron is an important component of hemoglobin, the substance in red blood cells that carries oxygen from your lungs to transport it throughout your body. Hemoglobin represents about two-thirds of the body’s iron. If you don't have enough iron, your body can't make enough healthy oxygen-carrying red blood cells. A lack of red blood cells is called iron deficiency anemia.


The role in the larger food system is to make money. The food industry does not care about the amount of money you are spending or what you eat. they care about the amount of money they can make and how long it lasts so that they won't keep making new food or even let the food that they made rot.  Some of the changes that I would make with my food choices are to eat more fruits and vegetables. Not everything that I will buy will be organic but I will buy foods that are healthier and aren't as processed. The impact of these changes will be a little more expensive.  I buy a lot of healthy foods already but I never realized how processed some of the "healthy" foods I buy. For instance, in my family, we buy a lot of beans.  In Puerto Rico, we would not buy a lot of beans since we could go to family farms and actually go to the farm and collect the beans. If we didn't do it, someone else in the family would make it. Same with the seasonings. Since we are not there, we buy all our vegetables and since they come from P.R, they are not as healthy in America because they are already processed. I am willing to buy more organic foods or locally grown foods.The Ted talk explained things that I already knew but reminded me of the seriousness of eating healthy. And that is why I am willing to do the full change.