Bolivian Cuisine: A Beginner's Guide To Delicious Flavors

Bolivian cuisine is a combination of indigenous Aymara and Inca traditions, with later influences from Spanish, German, Italian, French, and Arab cuisines. The traditional staples of corn, potatoes, quinoa, and beans are often served with rice, wheat, beef, or pork. Bolivian dishes are usually meaty, fried, and oily, and are served with at least two types of starch. The country's diverse climate and geography also play a role in the variety of dishes available.

How to make empanadas

Empanadas are a type of hand pie or pastry that is common in Bolivia and other South American countries. They are often eaten as a snack and can be served either fried or baked. This recipe will make around 14-18 empanadas, depending on their size.

Ingredients

For the filling, you can use a variety of ingredients, including:

• Meat (beef, chicken, charque, or ground turkey)
• Vegetables (onion, garlic, green pepper, red pepper, potatoes, carrots, peas)
• Eggs
• Olives
• Raisins
• Spices (oregano, cumin, cayenne pepper, paprika, ground black pepper, salt)

For the dough, you will need:

• 3-8 cups of flour (all-purpose or unbleached)
• 1/4-1 cup of butter or lard
• 1/4-1 cup of sugar
• 1-2 cups of hot water
• 1-2 eggs
• 1/2-1 tablespoon of baking powder
• 1/4-1 teaspoon of salt
• 1/2-2 tablespoons of turmeric or achiote
• 1/2-1 cup of vegetable oil (if frying)

Method

First, make the filling by cooking your chosen vegetables and meat in a saucepan or skillet. Season with your chosen spices and, if desired, add eggs, olives, and raisins. For a juicy filling, add gelatin to the mixture while it is still hot. Chill the filling in the refrigerator until it is completely cool.

Next, make the dough by combining the flour, sugar, and salt in a large bowl. Cut in the butter or lard until the mixture resembles coarse crumbs. Slowly add the hot water and knead until a smooth dough forms. Divide the dough into equal pieces and roll them into balls.

Roll each ball of dough into a circle, approximately 5-6 inches in diameter and 1/8 inch thick. Place the filling in the middle of each dough circle, leaving enough room to seal the edges. Fold the dough over the filling and pinch the edges together, creating a "braided look" by twisting and pinching the dough.

If baking the empanadas, preheat the oven to 375-500°F and place the empanadas on a baking sheet. Brush the empanadas with an egg wash for a shiny crust. Bake for 15-25 minutes, or until golden brown.

If frying the empanadas, heat vegetable oil in a deep pot or wok over medium-low heat. Add 2-3 empanadas at a time and fry for 5 minutes, or until golden. Place the fried empanadas on a paper towel to absorb any excess oil.

Serve your empanadas with a hot or cold drink, such as coffee, hot chocolate, or fresh fruit juice. Enjoy!

How to make a spicy peanut sauce

Bolivian cuisine is heavily influenced by indigenous Aymara and Inca traditions, as well as cuisines from neighbouring countries like Argentina, Paraguay, and other Latin American countries. The traditional staples of Bolivian cuisine include corn, potatoes, quinoa, and beans, often combined with Spanish-introduced ingredients like rice, wheat, beef, and pork.

One of the most exported products from Bolivia is the peanut, so it is no surprise that it features heavily in Bolivian dishes and sauces. Here is a recipe for a spicy peanut sauce that can be used to accompany grilled chicken or tofu, or to spice up plain noodles or rice.

Ingredients:

• 2 teaspoons of avocado or vegetable oil
• 1 clove of garlic, minced
• 1 tablespoon of ginger, minced
• 1/4 cup of peanut butter
• 2 tablespoons of Thai-style sweet chilli sauce or sriracha
• 2 tablespoons of hoisin sauce
• 1 tablespoon of soy sauce
• Red pepper flakes, to taste
• Water, as needed

Method:

• Heat the oil in a small pot over medium-high heat.
• Add the garlic and ginger to the pot and sauté for about 2 minutes, stirring constantly to avoid burning.
• Add 1/2 cup of water, peanut butter, lemon or lime juice, chilli sauce, hoisin sauce, and soy sauce. Stir until smooth.
• Reduce the heat to a simmer and cook for around 10 minutes until the sauce has thickened.
• If you prefer a thinner sauce, add more water, a tablespoon at a time, until the desired consistency is reached.
• For an extra kick of heat, add red pepper flakes to taste.

This spicy peanut sauce is a versatile addition to any meal and can be stored in an airtight container in the fridge for up to a week.

How to cook with quinoa

Quinoa is a staple in Bolivian cuisine and is also a popular ingredient in dishes around the world. Here are some tips on how to cook with quinoa and incorporate it into your meals.

Preparing Quinoa

Before cooking quinoa, it is important to rinse it in a fine-mesh strainer. Quinoa is coated in saponins, which are naturally occurring insecticides. They can give the grain a bitter taste and make it hard to digest. After rinsing, you are ready to cook!

Cooking Quinoa

The basic ratio for cooking quinoa is 1 part quinoa to 2 parts liquid (water or stock). Bring the water to a boil, add the rinsed quinoa, cover, and simmer. The quinoa is ready when the water has been absorbed and it is tender, which usually takes about 20 minutes. To achieve light and fluffy quinoa, some people recommend using a ratio of 1 3/4 cups water for every cup of quinoa.

Seasoning Quinoa

Once cooked, quinoa is fairly plain and benefits from seasoning. At a minimum, season with salt, pepper, and a drizzle of olive oil or lemon/lime juice. For something more elaborate, try adding chopped herbs, minced garlic, toasted nuts, or crumbled feta cheese.

Using Quinoa in Recipes

Quinoa is a versatile ingredient that can be used in a variety of dishes. It is commonly used in grain bowls, salads, and stuffed vegetables like squash or sweet potatoes. It also works well in soups and wraps and can be paired with both sweet and savoury flavours. For breakfast, try a quinoa porridge with cinnamon and fresh fruit, or make some quinoa pancakes.

Sample Quinoa Recipes

• Curried Cauliflower Quinoa Salad
• Quinoa Salad with Sweet Potatoes and Apples
• Black Bean Quinoa Salad with Orange Lime Dressing
• Mediterranean Quinoa Salad with Spring Greens
• BLT Quinoa Bowls
• Quinoa Tabbouleh
• Quinoa, Fresh Fig and Honey-Balsamic Parfait
• Quinoa-Pear Breakfast Bake
• Cumin Quinoa Patties
• Kale Quinoa Salad

How to make a Bolivian stew

Bolivian cuisine is a combination of indigenous Aymara and Inca cuisine traditions, with later influences from Spanish, German, Italian, French, and Arab cuisines. The traditional staples of Bolivian cuisine are corn, potatoes, quinoa, and beans, and stews are a common dish. Here is a recipe for a Bolivian-style beef stew:

Ingredients:

• 2 lbs beef, cubed
• 3 medium carrots, chopped
• 1 1/2 cups chopped celery ribs
• 3 medium potatoes, cubed
• 1 1/2 teaspoons paprika
• 1/4 teaspoon ground cloves
• 2 bay leaves, dried or fresh
• 1 tablespoon cornstarch diluted in 2 tbsp water
• 1 teaspoon garlic, minced
• 1 medium onion, chopped
• 2 cups beef broth
• 1 1/2 teaspoon salt
• 1/2 teaspoon ground black pepper
• 2 tablespoons cooking oil

Method:

• Sear the beef in a large pot with cooking oil. Add the onion, garlic, bay leaves, ground cloves, and paprika. Stir and cook for 2 minutes.
• Pour in the beef broth and bring to a boil. Simmer until the beef is tender. This can take over 1 hour, depending on the cut of meat. Add water as needed.
• Add the celery ribs, carrots, potatoes, salt, and pepper. Stir and cook for 6 to 10 minutes.
• Pour in the diluted cornstarch. Stir and cook for 1 minute.
• Turn off the heat and transfer the stew to a serving bowl.

This stew can be served as is, or with steamed rice or bread. It is perfect for cold weather and can be frozen in single-serving portions for lunches or dinners.

How to make a Bolivian soup

Ingredients

Bolivian soups are hearty and versatile, with a variety of ingredients that can be used depending on availability and personal preference. Here is a list of common ingredients used in different types of Bolivian soups:

• Meat: Beef, pork, chicken, or lamb.
• Vegetables: Onions, garlic, carrots, celery, bell peppers, green beans, peas, potatoes, spinach, tomatoes, and achojacha (a Bolivian ingredient that can be skipped if unavailable).
• Legumes: Raw or roasted peanuts, chickpeas, and beans.
• Spices and Herbs: Cumin, oregano, parsley, cilantro, black pepper, and aji amarillo (yellow pepper paste).
• Carbohydrates: Rice, macaroni noodles, cassava, plantains, and French bread.
• Broth: Chicken, beef, or vegetable broth.

Instructions

Now, let's go through the steps to make a delicious Bolivian soup:

• Prepare the Meat: Cut the meat into small pieces or chunks. If using beef ribs or short ribs, sauté them briefly in a large pot with vegetable oil until browned on all sides.
• Sauté the Vegetables: In the same pot, cook the onions, garlic, and other vegetables like carrots, celery, and bell peppers for a few minutes until softened.
• Make the Peanut Puree (for peanut soup): Blend raw or roasted peanuts with water until you have a smooth paste. This is a key step to achieving the creamy texture of Bolivian peanut soup.
• Combine and Simmer: Add the meat (if using chicken or beef chunks) back to the pot, along with the peanut puree, broth, and starchy vegetables like potatoes and carrots. Simmer the soup for about 20 minutes to 30 minutes until the meat is cooked and the vegetables are tender.
• Season and Garnish: Taste the soup and adjust seasoning with salt, black pepper, and spices like cumin and oregano. For a spicy kick, add llajua, a traditional Bolivian hot pepper sauce made from tomatoes and locoto or chili peppers. Garnish with fresh herbs like parsley or cilantro, and fried potato sticks or French fries.
• Serve: Bolivian soups are often served with carbohydrates like rice, noodles, or French bread on the side. Enjoy your delicious and hearty Bolivian soup!

Variations

Bolivian soups can vary based on regional preferences and ingredient availability. Here are some common variations:

• Peanut Soup: This soup can be made with raw or roasted peanuts, and you can adjust the amount of peanuts to make it thicker or thinner. It can be served with rice, macaroni noodles, potatoes, plantains, or French fries.
• Vegetable Soup: For a vegetarian option, omit the meat and use vegetable broth. You can also add more varieties of vegetables like green beans, spinach, and achojacha.
• Meat and Ingredient Choices: Depending on the region, Bolivian soups may include different types of meat and ingredients. For example, in the valley, they might use goat or beef, while in the highlands, lamb meat is more common.

Frequently asked questions