Tarwi
Tarwi is a traditional, hearty stew from the Andean regions of South America, particularly Peru and Bolivia. It is primarily made from boiled tarwi seeds (a type of lupin), which are then cooked with potatoes, cheese, and a flavorful, often spicy, sauce.
🍽️ Nutrition at a glance
This dish is exceptionally high in plant-based protein and fiber, making it very filling and nutritionally dense. A typical serving provides a substantial amount of protein with moderate carbohydrates and a moderate calorie count.
Nutrition breakdown
| Calories | 380 kcal |
| Protein | 22 g |
| Carbs | 40 g |
| Fat | 14 g |
| Fiber | 12 g |
| Sugar | 3 g |
| Sodium | 450 mg |
| Iron | 4.5 mg |
| Magnesium | 120 mg |
| Phosphorus | 320 mg |
| Potassium | 650 mg |
| Folate | 180 mcg |
| Zinc | 3.0 mg |
| Manganese | 1.2 mg |
| Vitamin B6 | 0.4 mg |
Per 1 bowl (300 g) · estimated, varies by recipe
💡 What's interesting
Tarwi seeds are a nutritional powerhouse native to the Andes, known for their high protein content and earthy, slightly bitter flavor that is mellowed through specific preparation. The dish is a staple of Andean cuisine, showcasing the use of native, sustainable ingredients.
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AI estimate may be inaccurate · Terms