5 Healthy Latin Foods and How to Cook Them

1. Quinoa-Stuffed Poblano Peppers

Ingredients:

• 4 large poblano peppers
• 1 cup quinoa
• 1 ½ cups vegetable broth
• 1 cup black beans, drained and rinsed
• 1 cup corn kernels
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 tsp cumin
• 1 tsp smoked paprika
• Salt and pepper to taste
• Fresh cilantro, chopped
• Lime wedges for serving

Instructions:

1. Prepare Quinoa: Rinse quinoa under cold water. In a medium saucepan, bring vegetable broth to a boil. Add quinoa, reduce heat to low, cover, and simmer for about 15 minutes until all liquid is absorbed. Fluff with a fork.
2. Roast Peppers: Preheat oven to 400°F (200°C). Place poblano peppers on a baking sheet and roast for 15-20 minutes, turning occasionally, until the skin is charred and blistered. Transfer to a bowl and cover with plastic wrap to steam for 10 minutes. Peel off the skin, then make a slit down one side and remove seeds.
3. Make Filling: In a large skillet, heat some olive oil over medium heat. Add onion and cook until translucent. Add garlic and cook for another minute. Stir in black beans, corn, cumin, smoked paprika, salt, and pepper. Cook until heated through. Stir in cooked quinoa and chopped cilantro.
4. Stuff Peppers: Carefully stuff each poblano pepper with the quinoa mixture. Place stuffed peppers back on the baking sheet and bake for an additional 10 minutes. Serve with lime wedges.

2. Grilled Fish Tacos with Avocado Salsa

Ingredients:

• 4 fillets of white fish (such as tilapia or cod)
• 2 tbsp olive oil
• 1 tsp chili powder
• 1 tsp ground cumin
• Salt and pepper to taste
• 8 small corn tortillas
• 1 avocado, diced
• 1 small red onion, finely chopped
• 1 tomato, diced
• Juice of 1 lime
• Fresh cilantro, chopped

Instructions:

1. Prepare Fish: Preheat grill to medium-high heat. In a small bowl, combine olive oil, chili powder, cumin, salt, and pepper. Brush fish fillets with the mixture.
2. Grill Fish: Place fish on the grill and cook for 3-4 minutes per side, until opaque and flakes easily with a fork.
3. Make Salsa: In a medium bowl, combine avocado, red onion, tomato, lime juice, and cilantro. Season with salt and pepper.
4. Assemble Tacos: Warm tortillas on the grill for about 30 seconds per side. Flake fish into large chunks and divide among tortillas. Top with avocado salsa. Serve immediately.

3. Lentil and Sweet Potato Stew

Ingredients:

• 1 cup lentils, rinsed
• 1 large sweet potato, peeled and diced
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 can diced tomatoes (14.5 oz)
• 4 cups vegetable broth
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1 bay leaf
• Salt and pepper to taste
• Fresh parsley, chopped for garnish

Instructions:

1. Sauté Vegetables: In a large pot, heat some olive oil over medium heat. Add onion and cook until softened. Add garlic and cook for another minute.
2. Add Ingredients: Stir in diced sweet potato, lentils, diced tomatoes, vegetable broth, cumin, smoked paprika, bay leaf, salt, and pepper.
3. Simmer Stew: Bring to a boil, then reduce heat to low. Cover and simmer for 25-30 minutes, or until lentils and sweet potatoes are tender.
4. Finish and Serve: Remove bay leaf. Taste and adjust seasoning. Serve hot, garnished with fresh parsley.

4. Chayote Salad

Ingredients:

• 2 chayotes, peeled, pitted, and thinly sliced
• 1 red bell pepper, thinly sliced
• 1 small red onion, thinly sliced
• 1 cup cherry tomatoes, halved
• 1 avocado, diced
• Juice of 2 limes
• 2 tbsp olive oil
• Salt and pepper to taste
• Fresh cilantro, chopped

Instructions:

1. Prepare Vegetables: In a large bowl, combine chayote, bell pepper, red onion, cherry tomatoes, and avocado.
2. Make Dressing: In a small bowl, whisk together lime juice, olive oil, salt, and pepper.
3. Toss Salad: Pour dressing over the vegetables and toss to coat. Garnish with fresh cilantro. Serve immediately.

5. Chicken and Vegetable Skewers

Ingredients:

• 2 boneless, skinless chicken breasts, cut into bite-sized pieces
• 1 red bell pepper, cut into chunks
• 1 yellow bell pepper, cut into chunks
• 1 zucchini, sliced
• 1 red onion, cut into chunks
• 2 tbsp olive oil
• 1 tsp ground cumin
• 1 tsp chili powder
• Salt and pepper to taste
• Fresh lime wedges for serving

Instructions:

1. Prepare Marinade: In a large bowl, combine olive oil, cumin, chili powder, salt, and pepper. Add chicken pieces and toss to coat. Let marinate for at least 30 minutes.
2. Assemble Skewers: Thread chicken, bell peppers, zucchini, and red onion onto skewers.
3. Grill Skewers: Preheat grill to medium-high heat. Grill skewers for 10-12 minutes, turning occasionally, until chicken is cooked through and vegetables are tender.
4. Serve: Serve skewers hot with fresh lime wedges.

These nutritious and flavorful dishes highlight the best of Latin cuisine, combining vibrant ingredients and straightforward preparation methods for wholesome meals. Enjoy cooking and sharing these delicious recipes!