Typical Veggies - Vegetable Varieties in Peru

Caihua (Caigua) - Stuffing Cucumber

Caihua, known as well as Caigua or Stuffing Cucumber, was likely domesticated in the Andes and consumed by various ancient cultures. Belonging to the pumpkin family it has a teardrop to elongated shape. The outside is yellowish-green, the inside a light green and white similar to a cucumber. Caiguas are eaten raw or pickled, added to salads or stuffed with mostly spicy fillings. The Caihua has various traditional medicinal usages. Mainly it is believed to have cholesterol reducing and fat absorbing properties as well as preventing cardiac and coronary diseases.

Choclo - White Corn

Peru has around 35 corn varieties. The most popular and most consumed is the Choclo, also known as maiz tierno or jilote. Choclo is a corn variety cultivated in Peru since ancient times. The seeds are bigger than the ones from the sweet corn often consumed in the US or Europe and white to creamy in color. While Choclo is one of Peru's staple foods, it never really became popular outside the country. Cooked on the cob Choclo often accompanies typical local dishes. It's also used in soups, rice dishes or pureed.

Esparrago - Asparagus

Asparagus is native to the eastern Mediterranean area, cultivated from antiquity and now grow in much of the world. It came to North America with early colonist. Only in the 1950s the cultivation of white asparagus began in the district of La Libertad in Peru; in the 1980s green asparagus was planted for exportation in the Ica region. In traditional Peruvian cuisine asparagus is immaterial. Nevertheless in just a few decades Peru became the world's largest asparagus producer and exporter. Today Peruvian asparagus is recognized worldwide for its high quality.

Maca

Maca is a root vegetable grown and consumed in the Andean Mountains for centuries. Traditionally it's always cooked and used in different local dishes. Maca is roasted to produce a delicious snack or dried and mixed with milk to make porridge. Maca flour is used in baking as base or flavoring. In the Andes a beer called chicha de maca is produced from the roots. Maca is believed to have hormone normalizing effects to men and women. It's very popular in Peru to increase sexual libido and fight menopause and depression symptoms as well as enhancing energy, stamina and memory.

Maiz Morado - Purple Corn

Maiz morado is another corn variety cultivated in the Peruvian Andes since ancient times and once has been a staple of the Incan empire. Easy to identify by its deep purple color Maiz Morado is the main ingredient in Peru’s non alcoholic national drink, the Chicha Morada and a famous dessert, the Mazamorra Morada. Purple Corn is a great antioxidant and is believed to reduce the blood pressure and the cholesterol level, to have a positive effect on the blood vessels and to help fighting obesity and diabetes.

Mashua (Masho – Añu) - Mashua

Mashua, also known as añu, is a root vegetable indigenous to the Andean highlands and cultivated since ancient times. The tubers vary in size and shape. Mashua can be white or yellow; some varieties are even red or purple on the outside. Consumed raw Mashua has a peppery flavor that disappears when cooked. Mashua tubers are eaten boiled, baked, roasted, in soups and stews or soaked in molasses and honey to obtain a delicious treat. In Peruvian natural medicine Mashua is used as diuretic, anti-aphrodisiac and insecticidal. It's also believed to have antibiotic properties.

Oca

Oca is another native South American tuber grown in the high Andes since pre-Columbian times and was a staple food of various ancient cultures. The finger like tubers can be white, orange, red, pinkish or purple. Fresh ocas have a crunchy texture comparable with a carrot and a tasty sweetness. To improve its sweet flavor and culinary quality, oca is typically exposed to direct sunlight for several days prior to consumption. The roots can be prepared like potatoes or other tubers. Traditionally they are boiled, roasted, cooked in stews or used in the famous Pachamanca. Andeans steam oca and mix it with cane syrup to produce a treat called caya or make a special chuño, which is a freeze-dried potato, out of Oca called khaya. Flour made of khaya is used to make porridge and desserts. Oca is a good source of energy; its protein and fat content is low. Studies have revealed that it has antibacterial and antifungal properties.

Olluco (Papa Lisa) - Ulluco

Ollucos have their origin the high plains of the Peruvian Andes and are cultivated since pre-Columbian times. Next to potatoes and corn this root vegetable was an important staple food of the Incas. They come in different shapes and sizes, but usually look like a potato. Papa Lisa, as the olluco is called as well, is orange to yellow in color with red or purple spots on the outside and has a crisp texture. Ollucos are used in various Peruvian dishes and mainly eaten cooked, mashed or baked similar to a potato. But not only are the tubers of the Ulluco plant used, but also the leaves. They are mostly added to salads. The traditional Andean way of conservation and preparation of Olluco is to make a special chuño, which is a freeze-dried potato, called llingli. Each year on the 5th of October various Andean communities in Huancavelica celebrate the "Dia del Olluquito" (the day of the ullco) by preparing famous dishes with this great root vegetable.

Papa - Potato

Potatoes were domesticated as early as 10,000 years ago in the High Andes of southeastern Peru and northwestern Bolivia. In the course of the centuries the Papa developed to be an important staple food and a main energy source for early Peruvian cultures. The potato was next to the corn and the quinua one of the three main staple foods of the Incas and important for feeding the Spanish conquerors. Today you can find more than 3800 varieties of potatoes in Peru. They differ in size, shape, color, skin, pulp, texture and of cause taste, but all have their place and play a vital role in the Peruvian cuisine.

Palta - Avocado

The Avocado has a long history of cultivation in Peru. One of the oldest findings regarding Paltas in the country were made in the pre-Incan city of Chan-Chan. In Peru mainly a green type of Avocado is produced which is native to the country. Although the avocado is botanically a fruit, it's a vegetable for culinary purposes. Paltas are used in many Peruvian dishes. Popular is Palta Rellena (stuffed avocado), Sopa de Palta (avocado soup) and a dip similar to Guacamole accompanying tequeños, meat, chicken and fish dishes. Avocados are often added to salads, pureed spread on sandwiches or just eaten like it is.

Tomate - Tomato

The tomato is native to South America and found its way to Mexico around 2000 years ago. After the Spanish colonization of the Americas the tomato was distributed around the world. Taking genetic evidence into consideration in the Peruvian highlands direct ancestors of todays tomato, a small green fruit, were harvested and consumed already in ancient times. It's assumed by many that the tomato has its origin in the Andes regions of Peru where the center of diversity seems to be situated. Although the tomato is botanically a fruit, it's a vegetable for culinary purposes, because of its flavor. While in many countries outside Peru the tomato is a key ingredient in numerous dishes, in Peru it only plays a minor part in the local cuisine. Tomatoes are often eaten raw, in salad or salsas.

Yacon - Peruvian Ground Apple

Yacon is native to South America and grown in the Andes for centuries. Also known as Peruvian Ground Apple Yacon was consumed by ancient cultures incl. the Incas on a regular basis. The outside of these sweet tasting tubers is tan, brownish or even purple brown. Depending on the variety the inside can be white, yellow, orange or purple. The texture and flavor are described as a cross between a fresh apple and a watermelon or cucumber. Yacon is sweet, juicy and crunchy. The tubers can be eaten raw, finely sliced and mixed into salads, boiled or baked, fried as chips or prepared as a pickle. Traditionally a juice is produced from fresh Yacon which is drunk directly or concentrated to a kind of syrup that can sweeten almost anything. Yacon contains inulin, a sugar that the human body can't metabolize, making it popular as a nearly calorie free sweetener for diabetics and dieters. The fresh tubers and natural medicines made of Yacon are assumed to be an excellent antioxidant, help control the weight and lower the blood pressure. The Syrup is supposed to boost the immune system and promote digestion.

Yuca - Cassava

The yuca, a starchy tuberous root called also manioc, not to be confused with the yucca, is native to South America und was a staple food for many pre-Columbian cultures in Peru. The cassava, as yuca is known in English, was often depicted in indigenous art, like on Moche ceramics. The yuca root is long and tapered. On the outside of yucas is a rough and brown rind. The flesh can be white or yellowish. Never ever consume yuca raw. It contains cyanide and therefore must be cooked properly to detoxify it before it is eaten. This applies for the sweeter Yucas that contain fewer toxins than the bitter ones alike. The properly prepared and boiled roots have a tasty flavor and can replace potatoes in many dishes. They are served with meat dishes, made into purées and dumplings or used in soups and stews. Deep fried yuca (after boiling or steaming) is delicious and served either as replacement for fries or with typical Peruvian salsas.