Vegetable Locro Recipe 

El Vegetable Locro It has pre-Columbian antecedents. The word "Locro" comes from Quechua and it is said that it is a dish of gods that has managed to spread throughout the entire Andean region of South America. Each country has its variations regarding the added ingredients, but they always seek to preserve their thick base and the flavor of their vegetables.

Also, the locro Made of veggies It is a classic dish from Peru. which consists of a creamy soup made with potatoes and pumpkinIn addition, it is typical of the Peruvian highlands and especially popular in the north of the country where it is known as "Locro Arequipeño".

Today, throughout Peru and especially in the Sierra region, the Locro de Verduras is an inevitable soup on the family menu, maintaining the tradition of consuming it as an appetizer or before a bite, quite hot and with a touch of coriander to enhance its flavor.  

Vegetable Locro Recipe   

Ingredients

• 7 medium potatoes cut into squares
• 2 garlic cloves, finely chopped
• 2 tbsp. cumin
• 2 tbsp. ground achiote
• 2 tbsp. vegetable oil
• ½ cup of cooked peas
• 1 shelled corn
• ¼ kilo of tender beans
• ½ cup chopped onion
• ½ cup of chopped carrot
• ½ cup chopped Swiss chard
• ½ cup chopped broccoli
• 1 and ½ cups of milk
• ½ cup of Creole cheese
• 2 cups of diced pumpkin
• 7 cups of water

Materials or utensils

• Skillet
• Olla
• Knife
• Cutting board
• Spoon

Preparation

1. In a pot, start by frying the onion with the oil. Then, when the onion is golden, add the potato and stir little by little.
2. Cover the ingredients with the water and add the cumin, garlic, salt and let cook for 20 minutes.
3. Now, add the peas, the carrot, the broad beans, the corn, the pumpkin and the achiote. Stir vigorously and cook everything for another 20 minutes.
4. When the time has elapsed, integrate the milk, broccoli and chard finely cut into strips.
5. Finally, attach the diced cheese pieces. Check the salt and if it was missing, add a pinch according to your taste.
6. Serve hot in a deep dish, so that enough vegetables enter. Garnish with chopped cilantro and enjoy.

Tips and recommendations

• be sure to buy totally fresh vegetables, this will make the preparation light, cheeky and attractive.
• Wash each vegetable with plenty of water, since the impurities of the environment can remain attached to their shells or leaves.
• Chop all the vegetables in advance, so you're not busy snacking at the last minute.
• You can substitute the oil for butter or lard, the latter will give a very delicious pork flavor.
• If you are on a diet you can add pieces of light cheese o without salt, so that it does not affect the way you eat.
• Accompany the dish with bananas or cassava. You can also make some additional rice or pasta to mix with soup or simply eat it with tri-cornered bread, French bread or soda crackers.

What is the nutritional contribution of each ingredient?

If you are wondering what is the contribution or nutritional value of each ingredient Vegetable Locro? We'll show you right away:

For every 100 ml of milk:

• Calories: 134 calories.  
• Vitamina C: 1.9 gr
• Iron: 0,2 gr
• Vitamin B: 0,7 gr

For every 100 gr of Cheese:

• Calories: 402 kcal.
• Cholesterol: 105 gr
• Carbohydrates: 13 gr

For every 80 gr of Carrot:

• Energy: 35 gr
• Sugar: 0.8 gr
• Total fat: 0.2 gr

For every 100 grams of Chili:

• Total fat: 0.6 gr
• Sodium: 9 mg
• Potassium: 322 mg
• Vitamin B6: 0.5 gr

For every 100 grams Onion:

• Calories: 40 gr
• Carbohydrates: 9 gr
• Football: 23 mg
• Magnesium: 10 gr

For a tablespoon of oil:  

• Calories: 2000 calories
• Grease: 22%
• Saturated fats: 10%
• Vitamin C: 26%
• Football: 34%

For every 10 gr of Cilantro:

• Grease: 17%
• Carbohydrates: 53%
• Proteins: 31%

For 1 cup of Potatoes:

• Calories: 167 calories.
• Proteins: 0.8 gr
• Total fat: 0.2 gr

For 1 unit of Corn:

• Calories: 125 calories.
• Carbohydrates: 100 gr
• Sugar: 19 gr

For the broccoli:

Broccoli is a food low in fat and calories that stands out for its richness in vitamins, calcium and proteins. It is also recommended for a good and balanced diet.

For the Chard:  

For one portion, that is, a cup of Swiss chard, we have large amounts of vitamins and minerals. It is normally consumed cooked, seasoned or as an accompaniment to meat, fish, among others. Its flavor is similar to that of spinach but somewhat softer.

For the squash:

This is a vegetable that provides the body with the following nutrients: vitamin A, B, C and E, fibers, phosphorus, calcium, potassium and magnesium. Due to its vitamin content, the pumpkin helps the eyesight, as well as strengthens skin, hair and bones

History of the Vegetable Locro   

El Locro was discovered, according to Daniel Balmaceda (Argentine writer, journalist and historian, author of "Food in Argentine History" South American publisher), in 1810 under various expeditions in Peru, walking the Quechua trails and sharing with the native families of the region, who used to make this dish as a common delicacy for their diet and to share with neighbors and foreigners who came to the area.