Peru is a country with a rich and varied cuisine that makes abundant use of fresh vegetables. Located along the west coast of South America, Peru enjoys a diverse landscape that allows for many types of vegetables to be grown. From the arid coastal plains to the Andean highlands to the lush Amazon rainforest, Peruvian cuisine has incorporated vegetables from all of these regions into their dishes. Some of the most common and popular vegetables used in Peruvian cooking include potatoes, corn, beans, squash, peppers, tomatoes, avocados, and nuts.
Potatoes
Potatoes are perhaps the most iconic and important vegetable in Peruvian cuisine. There are over 4,000 varieties of native Peruvian potatoes grown in the Andean highlands. Potatoes were first domesticated in Peru between 8000 and 5000 BC and they continue to be a dietary staple to this day. Some common types of Peruvian potatoes include the following:
- Papa amarilla – Small, yellow potato with dense and firm flesh.
- Papa blanca – Medium sized white potato with fluffy texture.
- Papa huayro – Large, brown-skinned potato with drier, starchy flesh.
- Papa peruanita – Tiny, fingerling potato with purple and yellow flesh.
- Papa rosa – Rose-colored potato with dense, moist texture.
Potatoes are used in many classic Peruvian dishes like papa a la huancaína, causa, ocopa, carapulcra, and lomo saltado. They can be boiled, fried, mashed, or roasted and provide substance and hearty flavor to meals.
Corn
Corn is another crop that originated in Peru and has become essential to the cuisine. Dozens of types of corn are grown in the Andes and the lowland jungles, coming in a rainbow of colors and sizes. Large-kernel Cusco corn and giant Cuzco corn are popular varieties. Corn is consumed in Peru in many forms:
- Choclo – Fresh corn cob boiled or grilled and served with cheese.
- Cancha – Toasted corn kernels that are crunchy and eaten as a snack.
- Huminta – Steamed corn cake made with fresh corn, cheese, and spices.
- Tamal – Corn dough stuffed with meat, cheese, or veggies and steamed.
Fresh corn provides a slightly sweet flavor and chewy texture to balance out richer dishes. Dried corn is also used to make beers like chicha as well as some desserts.
Beans
Beans are cheap, protein-rich staples in Peruvian cooking. Some of the main types used include:
- Cranberry beans – Also known as pallares in Peru. They have large white beans splashed with red streaks.
- Lima beans – The classic green-podded and starchy white bean.
- Cannellini beans – White, kidney shaped bean that stays firm when cooked.
- Black beans – Small, oval beans with an earthy flavor.
Peruvian bean dishes include tacu tacu (fried rice and beans), lomo saltado (stir fry) and beans stewed in sauce. Beans provide an inexpensive way to add plant-based protein to balance out meat dishes.
Squash
Squash grows abundantly in Peru and is used in a variety of dishes. Some types found in Peruvian cuisine include:
- Zapallo – Butternut squash with sweet, nutty flesh. Often used in stews and soups.
- Zapallito – Zucchini squash that is soft and mild. Good for stir fries.
- Calabaza – Round squash similar to pumpkin with firm flesh. Used in sweets.
- Camote – Sweet potato with purple skin and yellow flesh. Made into fries and puddings.
Squashes add vibrant colors, silky textures, and natural sweetness to Peruvian dishes. They are made into sides, fried snacks, desserts, and as filling for empanadas and tamales.
Peppers
Peruvian cuisine makes use of all types of peppers – sweet, mild, and spicy hot. Some of the most popular varieties include:
- Ají amarillo – Medium heat yellow chili pepper, adds color and fruity flavor.
- Ají limo – Very spicy small green-yellow chili.
- Ají panca – Mild, smoky red chili used for sauces.
- Ají escabeche – Mild yellow chili often pickled and served as a condiment.
- Rocoto – Very spicy red chili with black seeds, used in stews and ceviche.
The liberal use of ají chili peppers adds signature heat and spice to Peruvian dishes. They bring out flavors and give a kick to everything from rice dishes to ceviches.
Tomatoes
Bright red, juicy tomatoes feature heavily in Peruvian cuisine. Some heirloom varieties used include:
- Tomate de árbol – Small, sweet cherry tomato.
- Tomate riñón – Large, meaty beefsteak tomato.
- Tomate bola – Grape tomato with a burst of tangy juice.
- Tomate pomelo – Big, juicy pink tomato with few seeds.
Tomatoes lend their sweet-tart flavor, color, and juice to classics like ceviche, papa a la huancaína sauce, ají de gallina, and arroz con pollo. Sliced raw tomatoes serve as a garnish or side for many dishes.
Avocados
Creamy, rich avocados abound in Peru and are used for flavor, texture, and as a garnish. Some popular types are:
- Palta fuerte – Pear-shaped with shiny green skin and large pit.
- Palta hass – Bumpy dark skin and creamy buttery flesh.
- Palta negra – Smooth, thin black skin and rich taste.
Avocados are mashed into sauces like salsa criolla or pallares, sliced for garnishes and sandwiches, and even used in ice cream and milkshakes for a silky texture.
Other Vegetables
Beyond the main staples, Peruvian cuisine makes use of many other locally grown vegetables. Some examples include:
- Olluco – Small, colorful Andean tubers with nutty flavor.
- Aji Dulce – Sweet frost-resistant pepper with shiny skin.
- Cebolla Roja – Red onion with strong, spicy flavor.
- Alcachofa – Artichoke flower buds with soft, edible flesh.
- Zanahoria – Carrots lend sweetness and color to stews and salads.
- Vainitas – Green beans mixed into stir fries and served as crudites.
- Lechuga – Lettuce like oak leaf and romaine for salads and sandwiches.
This array of diverse vegetables comes together in the flavorful and colorful cuisine of Peru.
Conclusion
The abundance of vegetables in Peru reflects the country’s rich agricultural diversity.
Iconic Andean crops like potatoes and corn form the foundations of many dishes. Beans, squash, hot peppers, and tomatoes add classic flavors and nutrition. Avocados, onions, carrots, and greens round out vegetarian options. With so many native vegetables to choose from, Peruvian cuisine makes use of fresh, seasonal produce to create meals that reflect the vibrant ingredients of each region.