Textual Chef Textual Chef

Ensalada de Tarwi

A high-protein Andean bean salad tossed with fresh vegetables, herbs, and a tart citrus dressing.

15 minEasyServes 4220 cal/serving

PeruvianSaladNo-CookVeganHigh ProteinHigh FiberLow CarbHalal-friendlyKosher-styleGluten-FreeNut-FreeDairy-FreeSoy-FreeEgg-FreeShellfish-FreeSesame-FreePork-FreeAlcohol-FreeLow-SugarCorn-Free

Cook this free in the appFree. No download, no account. The screen stays awake and each step can run its own timer.

Ingredients

  • 3 cups cooked debittered tarwi beans, rinsed
  • 1/2 cup red onion, finely diced
  • 2 roma tomatoes, diced
  • 1/4 cup fresh cilantro, chopped
  • 2 tbsp rocoto chili pepper, minced
  • 1/4 cup fresh lime juice
  • 2 tbsp extra-virgin olive oil
  • 1 tsp salt
  • 1/4 tsp ground black pepper

Instructions

  1. 1

    In a large bowl, combine 3 cups rinsed cooked debittered tarwi beans, 1/2 cup finely diced red onion, 2 diced roma tomatoes, 1/4 cup chopped fresh cilantro, and 2 tbsp minced rocoto chili pepper.

  2. 2

    Whisk together 1/4 cup fresh lime juice, 2 tbsp extra-virgin olive oil, 1 tsp salt, and 1/4 tsp ground black pepper in a small bowl.

  3. 3

    Pour the dressing over the tarwi mixture and toss gently to combine.

  4. 4

    Let stand for 10 minutes before serving to allow flavors to meld.

Cook this free in the appCooking it now? The app keeps the screen awake and times each step. Free, nothing to install.

Questions

What can I use instead of cilantro in Ensalada de Tarwi?

The entry for Ensalada de Tarwi calls for 1/4 cup fresh cilantro, chopped. In its place: Flat-leaf parsley with a squeeze of lime, for anyone who tastes soap. The dish loses its signature note but stays fresh.

Can I make Ensalada de Tarwi less spicy?

Yes. The heat in Ensalada de Tarwi comes from 2 tbsp rocoto chili pepper, minced. For a milder plate, remove the seeds and ribs from the rocoto pepper, or use half; nothing else in the method changes.

Is Ensalada de Tarwi keto-friendly?

A serving of Ensalada de Tarwi carries 20 g of carbohydrate, 8 g of it fiber. Against a strict 20 g keto day that is 100 percent of the budget; against a moderate 100 g low-carb day it is 20 percent.

How much protein is in Ensalada de Tarwi?

One serving (the recipe makes 4) has 14 g of protein in about 220 calories, alongside 20 g carbohydrate and 9 g fat, plus 8 g fiber and 480 mg sodium. The figures are estimates computed from the ingredient list. More like it: the high-protein salad collection.

How long does Ensalada de Tarwi keep?

The base of Ensalada de Tarwi is tarwi beans, which holds up: it keeps three to four days refrigerated and tastes better after a few hours, once the dressing has soaked in. Hold back a spoonful of dressing to freshen it before serving. It does not freeze.

Serve it with

Cook this free in the app

Textual Chef is 4,530 plain-text recipes, free to read and free to cook from. No account, no paywall, no ads, no life stories. Open this one in the app and each quantity sits inside the step that uses it, so you read once and cook.

Every recipe is curated or public-domain sourced, written to one template and checked before it publishes. Nothing here is a scraped blog post.

Cook this free in the appNo download needed. It opens in your browser. The kitchen tools (planner, shopping list, pantry, import) are $5.33 a month billed annually; the first 30 days are free.

More Peruvian entries

All Peruvian recipes · All Salad recipes