Vegans and Vegetarians who travel to Peru, Bolivia and Ecuador have great alternatives of vegetarian meals with high nutritional value, including fantastic fruit, nuts many varieties of potatoes, and wonderful cereals.
Among the Andean cereals we find kiwicha (amaranth), kañiwa and quinoa which was the staple food of the Inca, (the king of the Inca culture) and considered a sacred and principal crop in the Andes.
Quinoa is produced mainly in the altitude of the Andes starting at 8,000 feet. The main producers are Bolivia, Peru and Ecuador.
The nutritional value of quinoa is comparable to breast milk. It is a complete food, balanced and far superior to animal foods like meat, milk, eggs, fish. Quinoa is easily digested, a natural source of vegetable protein, and of high nutritional value. Quinoa with a protein content of 16 to 20% contains 20 amino acids, including the 10 essential that the body can not synthesize and must be obtained in the diet with an exceptional balance of protein, fat, oil and starch, and a high degree of amino acids.
If you are a vegetarian or vegan and are planning to travel to Peru, Ecuador or Bolivia, make sure to try these amazing cereals in any of their delicious and nutritious recipes. If you need any assistance or require additional information, please contact us: info@veggietours.com
The following is a traditional recipe, of a vegan, delicious and highly nutritious quinoa and vegetable soup.
QUINOA VEGETABLE SOUP ( Vegan Recipe)
Ingredients
½ pound of Quinoa
1 pound potatoes
Salt, cumin to taste
½ white onion
2 cloves garlic (or to taste)
1 medium carrot
½ teaspoon turmeric
2 tablespoons chopped parsley or cilantro
2 liters of water
1 cup soy milk
100 grams of cabbage
Preparation
Soak quinoa for ½ hour, then wash well, and liquefy the quinoa with a little water to break the peel, throw water and strain it.
Peel, wash and chop the onion finely.
Grind or finely chop the garlic
Wash, peel and grate the carrot
Wash, chop the cabbage finely
In a saucepan fry ingredients with the vegetable oil, onion and turmeric until onion is tender. Add water and boil, then add the quinoa and allow to cook until smooth, then add the peeled potato cut into large squares, along with the cabbage. Add salt, cumin, turmeric and let it all cook until everything is soft, add the parsley , and soy milk. Serve.
Among the Andean cereals we find kiwicha (amaranth), kañiwa and quinoa which was the staple food of the Inca, (the king of the Inca culture) and considered a sacred and principal crop in the Andes.
Quinoa is produced mainly in the altitude of the Andes starting at 8,000 feet. The main producers are Bolivia, Peru and Ecuador.
The nutritional value of quinoa is comparable to breast milk. It is a complete food, balanced and far superior to animal foods like meat, milk, eggs, fish. Quinoa is easily digested, a natural source of vegetable protein, and of high nutritional value. Quinoa with a protein content of 16 to 20% contains 20 amino acids, including the 10 essential that the body can not synthesize and must be obtained in the diet with an exceptional balance of protein, fat, oil and starch, and a high degree of amino acids.If you are a vegetarian or vegan and are planning to travel to Peru, Ecuador or Bolivia, make sure to try these amazing cereals in any of their delicious and nutritious recipes. If you need any assistance or require additional information, please contact us: info@veggietours.com
The following is a traditional recipe, of a vegan, delicious and highly nutritious quinoa and vegetable soup.
QUINOA VEGETABLE SOUP ( Vegan Recipe)
Ingredients
½ pound of Quinoa
1 pound potatoes
Salt, cumin to taste
½ white onion
2 cloves garlic (or to taste)
1 medium carrot
½ teaspoon turmeric
2 tablespoons chopped parsley or cilantro
2 liters of water
1 cup soy milk
100 grams of cabbage
Preparation
Soak quinoa for ½ hour, then wash well, and liquefy the quinoa with a little water to break the peel, throw water and strain it.Peel, wash and chop the onion finely.
Grind or finely chop the garlic
Wash, peel and grate the carrot
Wash, chop the cabbage finely
In a saucepan fry ingredients with the vegetable oil, onion and turmeric until onion is tender. Add water and boil, then add the quinoa and allow to cook until smooth, then add the peeled potato cut into large squares, along with the cabbage. Add salt, cumin, turmeric and let it all cook until everything is soft, add the parsley , and soy milk. Serve.
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