Olluquito con Charqui , or A Timeless Taste of Peru This hearty stew melds olluco , a nutritious root vegetable , with the rich flavor of dried llama meat .

Follow our detailed instructions to prepare this authentic dish and savor Peru's distinctive flavors in your own kitchen.

Ingredients:

• 500g olluco (can be substituted with potatoes if olluco is not available)
• 200g dried llama meat (can be substituted with beef jerky)
• 1 onion, finely chopped
• 2 cloves garlic, minced
• 2 tomatoes, diced
• 1 bell pepper, diced
• 2 tablespoons vegetable oil
• 1 teaspoon cumin powder
• 1 teaspoon paprika
• Salt and pepper to taste
• 4 cups water or beef broth
• 1 tablespoon chopped fresh cilantro (optional)
• Cooked rice for serving

Instructions:

1-If using dried llama meat, soak it in water for a few hours or overnight to rehydrate. Once rehydrated, drain and cut it into small pieces.

2-Peel the olluco and cut it into thin slices. If substituting with potatoes, peel and cut them into small cubes.

3-In a large pot, heat the vegetable oil over medium heat. Add the chopped onion and minced garlic, and sauté until the onion is translucent.

4-Add the diced tomatoes and bell pepper to the pot, and cook until they start to soften.

5-Stir in the cumin powder, paprika, salt, and pepper, and cook for another minute to toast the spices.

6-Add the sliced olluco (or cubed potatoes) to the pot, along with the rehydrated dried llama meat (or beef jerky). Mix everything together until well combined.

7-Pour in the water or beef broth, and bring the stew to a boil. Once boiling, reduce the heat to low, cover the pot, and let it simmer for about 30-40 minutes, or until the olluco is tender and the flavors have melded together.

8-Taste the stew and adjust the seasoning if necessary. If using, sprinkle chopped fresh cilantro over the stew before serving.

9-Serve the Olluquito con Charqui hot with cooked rice on the side.

Enjoy this hearty and flavorful Peruvian stew!

Nutritional Values :

Olluco (500g):

• Calories: 235
• Carbohydrates: 53g
• Fiber: 8g
• Protein: 4g
• Fat: 1g

benefits:

• Rich in fiber, which aids digestion and promotes gut health.
• Good source of vitamins and minerals such as vitamin C, potassium, and calcium.
• Low in calories and fat, making it a suitable option for weight management.
• Contains antioxidants that help protect cells from damage caused by free radicals.

Dried llama meat (200g):

• Calories: 350
• Protein: 70g
• Fat: 7g
• Carbohydrates: 0g

benefits:

• High in protein, which is essential for muscle repair and growth.
• Contains iron, which is important for oxygen transport in the body and preventing anemia.
• Low in fat (depending on the cut), making it a lean source of protein.
• Convenient and portable, making it a great snack option for on-the-go.

Onion (1 medium):

• Calories: 44
• Carbohydrates: 10g
• Fiber: 2g
• Protein: 1g
• Fat: 0g

benefits:

• Rich in antioxidants, particularly flavonoids, which may reduce the risk of chronic diseases such as heart disease and certain cancers.
• Contains prebiotic fibers that support the growth of beneficial bacteria in the gut, promoting digestive health.
• May have anti-inflammatory properties, potentially reducing the risk of inflammatory conditions.

Garlic (2 cloves):

• Calories: 9
• Carbohydrates: 2g
• Fiber: 0g
• Protein: 0g
• Fat: 0g

benefits:

• Known for its antimicrobial properties, garlic may help combat infections and support immune function.
• Contains compounds like allicin, which have been linked to lower blood pressure and cholesterol levels.
• Rich in antioxidants that protect against oxidative damage and inflammation.

Tomatoes (2 medium):

• Calories: 44
• Carbohydrates: 10g
• Fiber: 3g
• Protein: 2g
• Fat: 0g

benefits:

• Excellent source of vitamin C, which boosts the immune system and promotes collagen production for healthy skin.
• Contains lycopene, a powerful antioxidant associated with a reduced risk of heart disease and certain cancers.
• Low in calories and high in water content, making them hydrating and supportive of weight management.

Bell pepper (1 medium):

• Calories: 25
• Carbohydrates: 6g
• Fiber: 2g
• Protein: 1g
• Fat: 0g

benefits:

• High in vitamin C, which supports immune function and collagen synthesis.
• Good source of vitamin A, which is important for vision health and immune function.
• Contains antioxidants such as carotenoids and flavonoids, which may reduce inflammation and lower the risk of chronic diseases.

Vegetable oil (2 tablespoons):

• Calories: 240
• Fat: 28g
• Carbohydrates: 0g
• Protein: 0g

benefits:

• Provides essential fatty acids necessary for cell structure and function.
• Contains vitamin E, an antioxidant that protects cells from damage caused by free radicals.
• May help improve cholesterol levels and reduce the risk of heart disease when consumed in moderation.

Spices (cumin powder, paprika, salt, pepper):

• Negligible caloric contribution

benefits:

• Each spice may have its own unique health benefits, such as anti-inflammatory properties (e.g., turmeric in curry powder) and antioxidant effects (e.g., paprika).
• Adding spices to dishes can enhance flavor without adding extra calories or unhealthy ingredients.

Beef broth (4 cups):

• Calories: 20 (approximately, if using low-sodium broth)
• Protein: 2g
• Carbohydrates: 2g
• Fat: 0g

benefits:

• Provides hydration, which is essential for overall health and proper bodily functions.
• Can add flavor to dishes without adding significant calories or fat.
• May contain nutrients extracted from bones, such as collagen and minerals like calcium and magnesium.

Fresh cilantro (1 tablespoon):

• Calories: 0
• Carbohydrates: 0g
• Fiber: 0g
• Protein: 0g
• Fat: 0g

benefits:

• Contains antioxidants and essential oils that may have antimicrobial properties.
• Rich in vitamins A, C, and K, as well as minerals like potassium and manganese.
• Adds flavor and freshness to dishes, enhancing their overall appeal.

Please note that these values are approximate and can vary based on factors such as brand, freshness, and specific varieties of ingredients used.