5 simple recipes using Peruvian superfoods

Incorporating these easy recipes with Peruvian superfoods into your daily diet will do wonders for your health, and your body will thank you.

Peru is known for its diverse superfoods—nutrient-rich ingredients packed with health benefits. Adding them to your daily diet is a great way to boost your nutrition. Here are five easy and delicious recipes to enjoy Peruvian superfoods.

Source: Andina

 

1. Camu camu and golden berries smoothie

This smoothie is perfect for starting your day with a boost of energy, thanks to its high vitamin C and antioxidant content.

Ingredients:

• 200 g of golden berries
• 1 cup of concentrated camu camu juice
• 1 ripe plantain
• 1 cup of milk
• 1 tablespoon of honey (optional)
• Ice to taste

 

Preparation:

• Wash the golden berries thoroughly and place it in the blender.
• Add the camu camu concentrate, ripe plantain, milk, and honey.
• Blend until smooth and well combined.
• Pour into a glass over ice and enjoy this refreshing, nutrient-packed smoothie.

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2. Quinoa salad with avocado and corn

A fresh and nutritious dish that pairs quinoa, a protein-rich ancient grain, with delicious Peruvian ingredients.

Ingredients:

• 1 cup cooked quinoa
• 1 avocado, diced
• 1 ear of corn, kernels removed
• 1 tomato, diced
• 2 tablespoons chopped cilantro
• Juice of one lemon
• 2 tablespoons olive oil
• Salt and pepper to taste

 

Preparation:

• Cook the quinoa in water until tender. Drain and let it cool.
• In a bowl, combine the quinoa, avocado, corn, tomato, and cilantro.
• Drizzle with lemon juice and olive oil, then season with salt and pepper.
• Mix well and serve chilled as a main dish or side.

Source: Shutterstock

 

3. Amaranth and caco bowl

A delicious and nutritious breakfast option. Amaranth is packed with calcium and iron, while cocoa adds antioxidants and an irresistible flavor.

Ingredients:

• 1/2 cup amaranth
• 1 cup milk (dairy or plant-based)
• 1 tablespoon cacao powder
• 1 teaspoon honey or panela
• 1/2 teaspoon cinnamon powder
• Fresh fruit (banana, strawberries, blueberries)

 

Preparation:

• Cook the amaranth with the milk over low heat until it thickens..
• Stir in the cacao powder, honey, and cinnamon, mixing well.
• Serve warm and top with fresh fruit of your choice.
• Enjoy a comforting, energy-boosting breakfast!

 

4. Tarwi soup with vegetables

Tarwi is a protein- and fiber-rich legume, making it a great choice for a balanced diet.

Ingredients:

• 1 cup cooked and peeled tarwi
• 1 carrot, diced
• 1 potato, cubed
• 1/2 cup chopped pumpkin
• 4 cups vegetable broth
• 1 tablespoon olive oil
• Salt and pepper to taste

 

Preparation:

• In a pot, heat the olive oil and sauté the carrot, potato, and pumpkin for a few minutes.
• Add the vegetable broth and simmer until the vegetables are tender.
• Stir in the cooked tarwi and mix well.
• Let it cook for a few more minutes, adjust the seasoning, and serve hot.

Source: Shutterstock

 

5. Lucuma pudding with chia

This wholesome dessert blends chia, packed with omega-3 and fiber, with lucuma, a naturally sweet and nutritious fruit.

Ingredients:

• 3 tablespoons chia seeds
• 1 cup coconut or almond milk
• 2 tablespoons lucuma pulp
• 1 teaspoon honey or natural sweetener
• Fruits and nuts for garnish

 

Preparation:

• In a bowl, mix the chia seeds with the milk and lucuma pulp.
• Sweeten with honey and stir well.
• Refrigerate for at least 4 hours or overnight until thickened.
• Serve chilled and top with fruits and nuts to taste.

Not only are they packed with health benefits, but they also make it easy to prepare delicious meals. Adding these Peruvian superfoods to your daily diet is a simple way to boost your nutrition while enjoying the richness of Peru’s biodiversity. Give these recipes a try and savor their amazing flavors and benefits!