Tarwi soup (Andean)
Tarwi soup is a hearty, traditional Andean dish made primarily from tarwi (Andean lupin beans), which are simmered with herbs and vegetables. It is a staple in the highlands of Peru, Bolivia, and Ecuador, often enjoyed as a nourishing meal during the cooler months. The soup is known for its creamy texture and earthy, slightly nutty flavor.
🍽️ Nutrition at a glance
Tarwi soup is a high-protein, high-fiber dish due to its main ingredient, tarwi beans, which are also a good source of complex carbohydrates. A typical serving provides a substantial amount of plant-based protein, essential minerals like iron and magnesium, and roughly 250-350 calories.
Nutrition breakdown
| Calories | 300 kcal |
| Protein | 18 g |
| Carbs | 40 g |
| Fat | 6 g |
| Fiber | 12 g |
| Sugar | 3 g |
| Sodium | 480 mg |
| Iron | 4.5 mg |
| Magnesium | 120 mg |
| Potassium | 650 mg |
| Phosphorus | 280 mg |
| Folate | 180 mcg |
| Zinc | 2.5 mg |
| Manganese | 1.8 mg |
| Vitamin B1 (Thiamine) | 0.4 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Tarwi beans are a nutritional powerhouse native to the Andes, containing more protein than many common legumes and requiring a traditional soaking process to remove natural bitterness. This soup is a celebrated example of Andean biodiversity and sustainable, high-altitude agriculture.
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AI estimate may be inaccurate · Terms