The infinite variety of Peruvian cuisine allows everyone to enjoy its flavors, without distinction. If you prefer not to eat meat, these five recipes are perfect for you.
Giving up meat doesn't have to be a sacrifice. Although many still doubt it, it is possible to eat healthy and delicious dishes without eating meat. While many Peruvian recipes include animal proteins, these can easily be replaced with ingredients such as vegetables or mushrooms, giving vegans or vegetarians the opportunity to enjoy the flavors of Peruvian cuisine.
If you're thinking about becoming vegetarian or are hosting someone who is, these recipes can help. Fortunately, Peru offers us an almost infinite supply of ingredients to innovate and adapt recipes without losing their flavor, essence, and identity.
Vegetarian dishes from Peru
Palmito cebiche
The signature dish of Peruvian cuisine can be prepared without fish. This recipe replaces it with heart of palm or chonta, which is extracted from the tender, unsprouted leaves of various types of palm trees found in the Peruvian Amazon.
Vegan quinoa chaufa
Chifa cuisine—a fusion of Chinese and Peruvian cuisine—is one of the most popular in the country. Chaufa rice is a must-have at every visit to your favorite chifa, but did you know you can replace the rice with a Peruvian superfood like quinoa? Learn how with this recipe.
Vegetarian causa
This is a classic of Lima cuisine and one of Peru's most representative dishes. A causa limeña doesn't require meat, just the hint of lemon in the puree that gives the dish its characteristic flavor and its unique layered shape that all Peruvians recognize.
Lomo saltado
Lomo saltado was born thanks to the Asian influence on Peruvian cuisine. This explains why the recipe includes soy sauce, or soy sauce, as we know it in our country. It also makes sense that in this vegan version, the beef is replaced with an oriental mushroom: the shiitake.
Vegan Russian Salad
An animal-free version of this classic side dish. It combines potatoes, beets, carrots, and peas with vegan mayonnaise. Creamy and colorful, it's perfect as a complement to other dishes or as an appetizer.
Soups
The menu includes a variety of soups made with vegetable broths. When requesting a vegan option, it's recommended to confirm that they do not include animal ingredients such as dairy or beef broth, ensuring a 100% plant-based and delicious experience.
Alcoholic Beverages
In bars and restaurants in the city center, you can enjoy Peruvian drinks such as Chilcano (a cocktail made with pisco and various fruits), piteado tea, as well as the famous Cerveza Cusqueña and craft beers, which are widely appreciated by locals and tourists.
Overcoming Challenges
Cusco has a wide variety of restaurants offering vegan options, but the local geography also provides easily accessible food in the markets. It's also important to keep the following in mind when visiting this city:
Plan your meals: If you're going on a tour or hike, consider bringing vegan snacks. Bring snacks like dried fruit or nuts if you're planning long excursions.
Learn key expressions: Knowing how to say "no meat, no chicken, no fish, no milk, no eggs, or no cheese, please" will help you ask for what you need. In the local markets of Cusco, it's common to hear expressions like "casera," "caserita," or "mamita," which are used in a friendly and approachable way to refer to market vendors, food stalls, and small shops in the Andes. Try using them; it will greatly help you build trust with the vendors.
Consult with your tour operator: Travel agencies that organize tours and treks may offer vegan menus. We suggest informing your guide or travel agent about your dietary needs so they can consider them when planning your trek.
Vegan Diet and Health at Altitude
A vegan diet can help improve adaptation to high-altitude environments, such as in the city of Cusco. Benefits include promoting cardiovascular health, improving blood circulation, and reducing oxidative stress (when the body has too many free radicals or harmful molecules and not enough antioxidants to control them). For this reason, a vegan diet is a great help in adapting to altitude and improving physical performance during hikes.
It is essential for anyone undergoing altitude acclimatization to maintain a balanced diet that meets their nutritional needs:
Antioxidants: Vegan foods rich in antioxidants, such as fruits, vegetables, and seeds, are essential for combating oxidative stress, which increases at high altitudes due to reduced oxygen availability. This stress can damage cells, causing premature aging, cardiovascular disease, brain problems, and chronic inflammation. Eating foods rich in antioxidants, especially those with vitamins C and E, protects cells from damage caused by oxygen deprivation, improves oxygenation, reduces inflammation, and helps the body better adapt to these conditions.
Circulation and Oxygenation: Foods rich in nitrates, such as beets and spinach, improve blood circulation and the body's ability to use oxygen more efficiently at high altitudes.
Cardiovascular Protection: A vegan diet, being low in saturated fat, supports cardiovascular health, a crucial aspect of maintaining adequate oxygenation at high altitudes. Examples include quinoa and nuts, among others.
Metabolic Adjustment: The complex carbohydrates present in a vegan diet provide a long-lasting source of energy, essential at high altitudes, where energy demands are greater.
Red blood cell production: Foods such as lentils, spinach, and quinoa, rich in iron, help improve red blood cell production and oxygenation, especially when combined with vitamin C, which improves iron absorption.
Reduction of inflammation: Anti-inflammatory foods such as turmeric, ginger, and healthy fats (avocados and walnuts) can reduce muscle and joint inflammation during the acclimatization process.
Together, foods rich in these nutrients help with altitude adaptation, promoting overall health, improving blood circulation, and reducing inflammation.
