Peruvian cuisine is renowned not only for its diversity but also for its ancient heritage. Before the arrival of the Spanish, the Andean peoples were already cultivating a variety of superfoods that the world is now rediscovering for their nutritional value and unique flavor.
Among them are quinoa, kiwicha, tarwi, purple corn, maca and native potatoes , all with an important role in the culture and food of ancient Peru.
1. Quinoa Andean style
Ingredients:
1 cup of quinoa
1 chopped onion
2 cloves of garlic
1 peeled tomato
1 grated carrot
½ cup of peas
2 cups of vegetable broth
Salt, pepper and cumin to taste
Preparation:
Wash the quinoa well and cook it in the vegetable broth for 15 minutes.
In a frying pan, sauté the onion, garlic, and tomato.
Add the carrot and peas.
Add the cooked quinoa and mix everything together.
Serve with fried egg or avocado.
Tip: You can add a more nutritious touch by adding pieces of cooked tarwi or fresh mountain cheese.
2. Purple corn and fruit porridge
Purple corn is a jewel of the Peruvian Andes and the basis of one of the country's most traditional desserts.
Ingredients:
½ kilo of purple corn
1 pineapple and 2 quinces
Cinnamon and cloves
½ cup of sugar or chancaca
4 tablespoons of cornstarch dissolved in water
Raisins and prunes
Preparation:
Boil the purple corn with the fruits, cinnamon, and cloves.
Strain and add the sugar.
Thicken with the dissolved cornstarch.
Add raisins and prunes at the end.
Fact: Purple corn contains anthocyanins , powerful antioxidants that help the heart.
3. Tarwi salad with avocado and tomato
Tarwi , also known as chocho, is a high Andean legume rich in vegetable protein and calcium.
Ingredients:
1 cup of cooked tarwi
1 tomato
1 avocado
½ red onion
Lemon juice, salt and olive oil
Preparation:
Mix all the ingredients in a bowl.
Add lemon juice and salt.
Serve fresh.
Tip: It's ideal to accompany meats or as a main vegetarian dish.
4. Sweet kiwicha with milk and cinnamon
Kiwicha , or Andean amaranth, was considered a sacred food by the Incas. Today it is valued for its high protein and essential amino acid content.
Ingredients:
1 cup of kiwicha
3 cups of milk
1 cinnamon stick
½ cup of sugar
Vanilla essence
Preparation:
Wash and cook the kiwicha in water for 10 minutes.
Add milk, sugar, and cinnamon.
Cook until thickened.
Serve warm or cold.
Fact: Kiwicha can be used in desserts, breads, or as a breakfast cereal.
5. Stew of native potatoes and yellow chili pepper
Native potatoes from Peru offer an explosion of unique colors and flavors.
Ingredients:
6 native potatoes of different colors
1 onion
2 tablespoons of ground yellow chili pepper
1 cup of evaporated milk
Fresh cheese
Salt and oregano
Preparation:
Sauté the onion and the yellow chili pepper.
Add the diced potatoes and a little water.
Cook until soft.
Add the milk and cheese.
Serve with rice or cancha serrano (toasted corn kernels).
Nutritional benefits of ancestral ingredients
| Ingredient | Main features | Benefit |
|---|---|---|
| Quinoa | High in protein and fiber | Cholesterol control |
| Kiwicha | It contains lysine and calcium | Strengthens bones |
| Tarwi | Rich in omega 3 and calcium | Ideal for vegetarians |
| Purple corn | Natural antioxidant | It protects the cardiovascular system |
| Native potato | Rich in potassium and antioxidants | Supports digestive health |
Revalue what is ours
The revival of ancestral Peruvian ingredients is not only a gastronomic trend, but also a way to reconnect with cultural identity and support sustainable agriculture in Andean and Amazonian communities.
Peru remains a country where the old and the new coexist at the table. Cooking with native products is a way to pay homage to our history and strengthen food sovereignty .