Vegan Peruvian Cau Cau

Updated: Oct 18



One of my favorite things to do is turn traditional dishes into healthy vegan meals. As someone who grew up in a place where food was, and still is, so ingrained in society, making dishes that taste like home is not really a choice, but a necessity.

On this recipe, I replicate the same aroma and flavor from a Peruvian dish called Cau Cau, a comforting vegan potato stew with a deep flavor.

The original recipe calls for a particular type of chili that’s hard to find in the U.S. and stripe or chicken. I managed to skip on the chili and swap the chicken with some tofu. The result? A tasty vegetable stew.


This vegan Peruvian Cau Cau is hearty, comforting, and so delicious. Packed with flavor from the turmeric and cumin, and with a unique taste from fresh mint. The peas and corn add a nice touch of sweetness, and the aroma on this vegan potato stew is incomparable! A must try in my books.

What’s more? It’s perfect for healthy vegan meal prep, and it freezes so well.

Details:


Yield: 6 servings

Prep time: 10 min

Cooking time: 40 min

Total time: 50 min


Ingredients:


1 yellow onion

3 russet potatoes

14 oz tofu, cubed (1 pack)

¾ cup peas

¾ cup of corn

1 tsp paprika

1 tsp ground cumin

½ tsp turmeric

2 tsp minced garlic

0.66 oz mint (about 20 leaves)

½ cup cilantro (tightly packed)

1 cube vegetable bouillon

1 lime

Salt and pepper to taste

Olive oil

Optional: brown rice


Directions:


  1. Dice the onion.

  2. Chop the potatoes into ½ inch cubes.

  3. Heat a large pot, once it’s hot, add a drizzle of olive oil. Add the onion, garlic, paprika, turmeric, and salt. Cook for 5 minutes or until the onion becomes translucent.

  4. Add the potatoes to the pot with 4 cups of water. Bring to a boil, cover with a lid, and simmer for 20 min.

  5. While that’s cooking, roughly chop the mint and cilantro.

  6. Once the timer goes off, add the peas, corn, and tofu. Cover and cook for another 15 - 20 min.

  7. Serve on a bed of brown rice and garnish, mint, cilantro, and a squeeze of lime juice.

Notes:


  • Store in airtight containers for up to a week. Perfect for meal prep!

  • This recipe freezes well. Store in the freezer for up to a month.

  • Don’t skip on the mint! That’s what gives its unique flavor.

  • If you make it a full meal with a side of rice or any other grain, you may get up to 8 meals! Freeze if you have any leftovers.


Approximate cost:


$12.00. This takes into account the measurements listed in the ingredients section and for the main ingredients only. It does not include seasoning.

Nutrition:


*Tofu is a food made of condensed soy milk that is pressed into solid white blocks in a process quite similar to cheesemaking.

It’s high in protein and contains all of the essential amino acids your body needs. It provides fats, carbs, and a wide variety of vitamins and minerals.

Whole soy foods like tofu can improve several markers of heart health. This may lead to a reduced risk of heart disease.


*Potatoes: Carbs are the main dietary component of potatoes. Those cooled down after boiling may provide some resistant starch, which can improve gut health. Potatoes also contain small amounts of high-quality protein. They are a good source of several vitamins and minerals, including potassium, folate, and vitamins C and B6.


*Mint contains fair amounts of several nutrients and is an especially good source of vitamin A and antioxidants. Mint may also be effective at relieving other digestive problems such as upset stomach and indigestion. Several studies have shown that taking peppermint oil capsules improved the symptoms of IBS, a common digestive disorder.


*Green peas are a very filling food, mostly due to the high amounts of protein and fiber they contain. They also have a low glycemic index and are rich in fiber and protein, all of which are important factors for blood sugar control. The fiber in green peas benefits digestion by maintaining the flow of waste through your digestive tract and keeping gut bacteria healthy.


*Corn: Whole corn is loaded with fiber and contains vitamin C, B vitamins, magnesium, and potassium. Processed corn products are not as nutritious. Corn is loaded with plant compounds that are linked to a lower risk of eye diseases. Even more, the fiber in corn may provide several health benefits and reduce your risk of diverticular disease.

Did you try this incredibly tasty and easy vegan stew recipe? Let me know in the comments below and/or tag your creation on Instagram #everyhealthybite

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