Peruvian cuisine is known for its rich flavors, diverse ingredients, and vibrant dishes. One of the standout features of Peruvian food is its emphasis on high-protein ingredients, which not only provide essential nutrients but also contribute to the overall taste and texture of the dishes. In this article, we will explore some delicious high-protein Peru food recipes that you can easily prepare at home. So let’s dive in!

1. Quinoa-Stuffed Bell Peppers

Ingredients:

• 4 large bell peppers
• 1 cup cooked quinoa
• 1 cup cooked black beans
• 1 cup corn kernels
• 1 small onion, finely chopped
• 2 cloves of garlic, minced
• 1 teaspoon cumin powder
• 1 teaspoon paprika
• Salt and pepper to taste
• 1 tablespoon olive oil
• Fresh cilantro for garnish

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove the seeds and membranes.
3. In a large pan, heat the olive oil over medium heat. Add the onion and garlic, and sauté until they turn translucent.
4. Add the cooked quinoa, black beans, corn kernels, cumin powder, paprika, salt, and pepper to the pan. Mix well and cook for another 5 minutes.
5. Stuff the bell peppers with the quinoa mixture and place them in a baking dish.
6. Bake for approximately 25-30 minutes or until the bell peppers are tender.
7. Garnish with fresh cilantro before serving.

2. Lomo Saltado

Ingredients:

• 1 lb (450g) beef tenderloin, thinly sliced
• 2 tablespoons soy sauce
• 2 tablespoons red wine vinegar
• 2 tablespoons vegetable oil
• 1 red onion, thinly sliced
• 2 tomatoes, cut into wedges
• 1 yellow bell pepper, thinly sliced
• 1 green bell pepper, thinly sliced
• 3 cloves of garlic, minced
• 1 teaspoon cumin powder
• Salt and pepper to taste
• Fresh cilantro for garnish
• Cooked white rice for serving

Instructions:

1. In a bowl, combine the soy sauce and red wine vinegar. Marinate the beef slices in this mixture for at least 30 minutes.
2. In a large pan or wok, heat the vegetable oil over high heat. Add the marinated beef slices and stir-fry until they are browned. Remove the beef from the pan and set aside.
3. In the same pan, add the sliced red onion, tomatoes, bell peppers, garlic, cumin powder, salt, and pepper. Stir-fry for about 5 minutes or until the vegetables are slightly tender.
4. Return the beef to the pan and toss everything together for another 2-3 minutes.
5. Garnish with fresh cilantro and serve hot with cooked white rice.

3. Ceviche

Ingredients:

• 1 lb (450g) fresh white fish fillets, cut into small cubes
• 1 red onion, thinly sliced
• 1 hot chili pepper, finely chopped
• 1 cup freshly squeezed lime juice
• 1 cup orange juice
• 1 tablespoon chopped cilantro
• 1 tablespoon chopped mint leaves
• Salt and pepper to taste
• Corn kernels and sweet potato slices for serving (optional)

Instructions:

1. In a large bowl, combine the fish cubes, red onion, chili pepper, lime juice, orange juice, salt, and pepper. Mix well.
2. Cover the bowl and refrigerate for at least 30 minutes to allow the flavors to meld together and the fish to “cook” in the citrus juices.
3. Before serving, add the chopped cilantro and mint leaves to the ceviche and stir gently.
4. Serve chilled with corn kernels and sweet potato slices, if desired.

Conclusion

These high-protein Peru food recipes showcase the diverse culinary delights that Peruvian cuisine has to offer. From the quinoa-stuffed bell peppers to the flavorful and hearty lomo saltado, and the refreshing ceviche, these dishes are not only delicious but also provide a good dose of protein. So why not bring a taste of Peru into your kitchen and enjoy these nutritious and flavorsome recipes?

FAQ

1. How do I make Quinoa-Stuffed Bell Peppers?

• Preheat the oven to 375°F (190°C).
• Cut the tops off the bell peppers and remove the seeds and membranes.
• In a large pan, heat the olive oil over medium heat. Add the onion and garlic, and sauté until they turn translucent.
• Add the cooked quinoa, black beans, corn kernels, cumin powder, paprika, salt, and pepper to the pan. Mix well and cook for another 5 minutes.
• Stuff the bell peppers with the quinoa mixture and place them in a baking dish.
• Bake for approximately 25-30 minutes or until the bell peppers are tender.
• Garnish with fresh cilantro before serving.

2. What are the ingredients for Lomo Saltado?

• 1 lb (450g) beef tenderloin, thinly sliced
• 2 tablespoons soy sauce
• 2 tablespoons red wine vinegar
• 2 tablespoons vegetable oil
• 1 red onion, thinly sliced
• 2 tomatoes, cut into wedges
• 1 yellow bell pepper, thinly sliced
• 1 green bell pepper, thinly sliced
• 3 cloves of garlic, minced
• 1 teaspoon cumin powder
• Salt and pepper to taste
• Fresh cilantro for garnish
• Cooked white rice for serving

3. How do I make Lomo Saltado?

• In a bowl, combine the soy sauce and red wine vinegar. Marinate the beef slices in this mixture for at least 30 minutes.
• In a large pan or wok, heat the vegetable oil over high heat. Add the marinated beef slices and stir-fry until they are browned. Remove the beef from the pan and set aside.
• In the same pan, add the sliced red onion, tomatoes, bell peppers, garlic, cumin powder, salt, and pepper. Stir-fry for about 5 minutes or until the vegetables are slightly tender.
• Return the beef to the pan and toss everything together for another 2-3 minutes.
• Garnish with fresh cilantro and serve hot with cooked white rice.

4. What is Peruvian cuisine known for?

Peruvian cuisine is known for its rich flavors, diverse ingredients, and vibrant dishes. It emphasizes high-protein ingredients, which not only provide essential nutrients but also contribute to the overall taste and texture of the dishes.