5 Nutritious dishes inspired by Peruvian superfoods

Peruvian superfoods are still winning over taste buds and conquering markets worldwide.

Peru's rich tapestry of climates and altitudes contributes to the remarkable diversity and abundance of its flora. Consequently, it's hardly surprising that the produce cultivated in this region boasts a wealth of vitamins, minerals, and antioxidants.

Peruvian cuisine boasts a variety of superfoods, among them grapes, blueberries, camu-camu, avocado, lucuma, asparagus, maca, quinoa, sacha inchi, yacon, and numerous others.

PERU'S TOP EXPORTED SUPERFOODS

According to the Ministry of Foreign Trade and Tourism's annual report for 2023, the top exported superfoods were as follows: fresh mangoes, bringing in $255 million; asparagus, totaling $391 million; avocado, reaching $963 million; blueberries, commanding an impressive $1.676 billion; and clinching the top spot, grapes, generating $1.745 billion in revenue.

DELICIA DE MANGO

Kitchen experts rave about its sweet flavor. While the mango hails from India and boasts a sizable stone at its core, its popularity in Peru is immense. Peruvian mangoes are renowned for their rich content of vitamin C and vitamin A, which are beneficial for the body.

Based on a technical report from the National Institute of Statistics and Informatics (INEI) in 2019, Piura takes the lead in mango production among the regions, with Ucayali, Lima, Madre de Dios, Cusco, and Ancash following closely behind.

A delightful dessert featuring this superfood is Delicia de mango. To make it, start by slicing off the sides of the fruit. Then, in a blender, place the flesh that remains attached to the seed.

Add the jar of frozen evaporated milk, along with the lemon juice and powdered milk. Blend until you achieve a smooth, homogeneous mixture, and taste for sweetness. Once poured into containers, allow it to chill in the refrigerator for a minimum of 4 hours before serving. Then, it will be ready to enjoy.

Photograph: PROMPERÚ

CREMA DE ESPÁRRAGOS

One of the notable properties of asparagus is its diuretic and laxative effect, owing to its high-water content. Peruvian asparagus is particularly renowned for its flavor and features prominently in various recipes, such as Crema de espárragos.

To whip up a delectable asparagus cream, start by simmering the asparagus stalks in a pot of boiling water seasoned with salt. Next, blend them along with a portion of the cooking liquid. In a separate saucepan, melt some butter over medium heat, then proceed to toast the flour until golden brown.

Add the liquefied asparagus, milk, and broth to the mixture and cook over low heat, stirring constantly until it thickens. Season with salt and pepper to taste and allow it to simmer for one minute. Finally, incorporate the cheese and asparagus tips, letting them cook for an additional three minutes before serving and savoring the dish!

Photograph: Renzo Tasso / Jimena Agois

PALTA RELLENA

Due to its unique taste and nutritional benefits, avocados are considered a superfood that both young and old enjoy. In Peru, the Hass avocado variety is highly esteemed among locals and is the top choice for exports. This fruit is predominantly cultivated in Lima, Ica, Lambayeque, La Libertad, Piura, Arequipa, Cusco, and Ayacucho. Understanding its nutritional significance, crucial for promoting and maintaining good health, can be explored in this provided link.

In Peru, one of the most celebrated avocado dishes is Palta rellena. To make it, a chicken breast is boiled in water seasoned with salt, bay leaf, and onion wedges. Once cooked, remove it from the water and shred it while still hot. As for the vegetables, options include beans, carrots, corn, beet, or peas, all boiled in salted water for 3 minutes. If desired, mix with mayonnaise and a hint of lemon. And there you have it!

Photograph: Jimena Gisella Benavides

MERMELADA DE ARÁNDANO

Blueberries are renowned for their high antioxidant content, known to combat cellular aging and used in various medical treatments. To make a delectable blueberry jam, start by thoroughly washing the fruit before placing it in a pot with sugar and water over medium heat.

As the mixture comes to a boil, expect foam to surface, which should be skimmed off with a spoon. Ensure to stir continuously to dissolve the sugar, allowing the ingredients to cook thoroughly. And that's all there is to it!

SMOOTHIE VERDE DE ESPINACAS, UVAS Y PLÁTANO

How about blending these three Peruvian superfoods into a deliciously nutritious smoothie? Start by peeling and seeding the grapes, followed by washing the spinach and cutting the bananas into pieces. Then, in the blender, combine the grapes, spinach, bananas, water, and sugar or sweetener to your liking.

As evidenced, Peruvian superfoods enjoy significant recognition among consumers worldwide. Some are indigenous to the country, while others have flourished in Peru's diverse ecosystem, earning them a distinguished place on global dining tables.