Explore Puerto Rican cuisine through Gandinga, a savory stew with pork liver and heart, flavored with sofrito and spices.Cook it at home with our simple recipe!

Here's a recipe for Gandinga, a traditional Puerto Rican stew made from pork liver and heart, seasoned with sofrito and spices:

Ingredients:

  - 1 lb pork liver, cleaned and cubed

  - 1 lb pork heart, cleaned and cubed

  - 1/2 cup sofrito (a mixture of onions, bell peppers, garlic, cilantro, and tomatoes)

  - 2 tablespoons olive oil

  - 1 teaspoon dried oregano

  - 1 teaspoon ground cumin

  - 1/2 teaspoon paprika

  - 1/2 teaspoon ground black pepper

  - 1/2 teaspoon salt, or to taste

  - 2 bay leaves

  - 1 cup water

  - 1/4 cup vinegar

  - Cooked white rice, for serving

Instructions:

1- In a large bowl, combine the cubed pork liver and heart with the sofrito, olive oil, oregano, cumin, paprika, black pepper, and salt. Mix well to coat the meat evenly with the seasonings. Let marinate for at least 30 minutes, or overnight in the refrigerator for best results.

2- Heat a large pot over medium-high heat. Add the marinated meat mixture and bay leaves to the pot. Cook, stirring occasionally, until the meat is browned on all sides, about 10 minutes.

3- Add the water and vinegar to the pot, stirring to combine. Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for about 1 hour, or until the meat is tender and cooked through.

4- Serve the Gandinga hot over cooked white rice. Enjoy the rich flavors of this traditional Puerto Rican dish!

Nutritional Values:

Here are the approximate nutritional values for the ingredients used in the Gandinga recipe:

Pork liver (1 lb):

  - Calories: 400

  - Protein: 70g

  - Fat: 12g

  - Cholesterol: 600mg

  - Iron: 10mg

benefits:

  - Excellent source of high-quality protein, which is essential for building and repairing tissues.

  - Rich in iron, which is important for the production of hemoglobin and red blood cells.

  - Good source of vitamin A, which is important for vision, immune function, and skin health.

Pork heart (1 lb):

  - Calories: 350

  - Protein: 50g

  - Fat: 15g

  - Cholesterol: 300mg

  - Iron: 10mg

benefits:

  - High in protein, which is necessary for muscle growth and repair.

  - Contains Coenzyme Q10, which is important for heart health and energy production.

  - Good source of iron and zinc, which are important for immune function and metabolism.

Sofrito (1/2 cup):

  - Calories: 50

  - Protein: 1g

  - Fat: 1g

  - Carbohydrates: 10g

  - Fiber: 2g

  - Sugars: 4g

benefits:

  - Contains a variety of vegetables, providing vitamins, minerals, and antioxidants.

  - May help reduce inflammation due to the presence of ingredients like garlic and onions.

  - Adds flavor without the need for excessive salt or fat.

Olive oil (2 tablespoons):

  - Calories: 240

  - Fat: 28g

benefits:

  - Rich in monounsaturated fats, which are heart-healthy fats that may help reduce the risk of heart disease.

  - Contains antioxidants, such as vitamin E, which help protect cells from damage.

  - May have anti-inflammatory effects, which can benefit overall health.

Dried oregano (1 teaspoon):

  - Calories: 5

  - Carbohydrates: 1g

  - Fiber: 1g

benefits:

  - Contains antioxidants and anti-inflammatory compounds that may help protect against chronic diseases.

  - Adds flavor without adding extra calories, salt, or fat.

  - May have antimicrobial properties that help fight off harmful bacteria and fungi.

Ground cumin (1 teaspoon):

  - Calories: 8

  - Carbohydrates: 1g

  - Fiber: 1g

benefits:

  - Contains antioxidants and anti-inflammatory compounds that may help protect against chronic diseases.

  - Adds flavor without adding extra calories, salt, or fat.

  - May have antimicrobial properties that help fight off harmful bacteria and fungi.

Paprika (1/2 teaspoon):

  - Calories: 3

  - Carbohydrates: 1g

  - Fiber: 1g

benefits:

  - Contains antioxidants and anti-inflammatory compounds that may help protect against chronic diseases.

  - Adds flavor without adding extra calories, salt, or fat.

  - May have antimicrobial properties that help fight off harmful bacteria and fungi.

Ground black pepper (1/2 teaspoon):

  - Calories: 3

  - Carbohydrates: 1g

  - Fiber: 1g

benefits:

  - Contains antioxidants and anti-inflammatory compounds that may help protect against chronic diseases.

  - Adds flavor without adding extra calories, salt, or fat.

  - May have antimicrobial properties that help fight off harmful bacteria and fungi.

Salt (1/2 teaspoon):

  - Calories: 0

  - Sodium: 1160mg

benefits:

  - Electrolyte Balance: Salt helps maintain the body’s electrolyte balance, which is important for muscle function, nerve transmission, and fluid balance.

  - Support for Adrenal Function: Adequate salt intake supports the adrenal glands, which are responsible for managing stress and energy levels.

  - Improves Flavor and Appetite: Salt enhances the flavor of food, making it more palatable and stimulating appetite, which can be beneficial for individuals with decreased appetite or those recovering from illness.

  - Cramps Prevention: Sodium in salt helps prevent muscle cramps, especially during physical activity or in hot climates.

Bay leaves (2):

  - Calories: 5

  - Carbohydrates: 1g

  - Fiber: 1g

benefits:

  - Contains essential oils that have anti-inflammatory and antioxidant properties.

  - May help improve digestion and reduce bloating.

  - Can add flavor to dishes without adding extra sodium or calories.

Water (1 cup):

  - Calories: 0

benefits:

  - Hydration: Water is essential for maintaining hydration, which is crucial for nearly every bodily function, including temperature regulation, joint lubrication, and nutrient transport.

  - Detoxification: Drinking water helps flush out toxins from the body through urine and sweat, supporting kidney function.

  - Digestive Health: Water aids in digestion by helping break down food and preventing constipation by keeping the stool soft.

  - Skin Health: Proper hydration keeps the skin moisturized, improving its elasticity and appearance.

Vinegar (1/4 cup):

  - Calories: 0

benefits:

  - Digestive Aid: Vinegar, particularly apple cider vinegar, can promote healthy digestion by increasing stomach acidity, which helps break down food more effectively.

  - Blood Sugar Control: Vinegar has been shown to improve insulin sensitivity and lower blood sugar levels after meals, making it beneficial for people with diabetes.

  - Weight Management: The acetic acid in vinegar may help reduce appetite and increase feelings of fullness, potentially aiding in weight loss.

  - Antimicrobial Properties: Vinegar has natural antibacterial properties that can help kill harmful bacteria in the digestive system and on food surfaces.

Cooked white rice:

  - Calories: 200 per cup

  - Carbohydrates: 45g

  - Fiber: 1g

  - Protein: 4g

  - Fat: 0g

benefits:

  - Good source of energy due to its carbohydrate content.

  - Contains some protein and fiber, although it's less than in whole grains.

  - Provides important nutrients like iron and B vitamins, especially when enriched.

Please note that these values are approximate and can vary based on factors such as brand, preparation method, and serving size.