Tarwi
Tarwi, grown between 2,000 and 4,000 meters in regions like Cusco, Huancavelica, and Puno, is a nutrient-dense legume rich in proteins, fiber, healthy fats, and calcium. It supports bone health, helping prevent osteoporosis, and is beneficial for women with Polycystic Ovarian Syndrome (PCOS) by aiding in hormone balance and regulating insulin levels. Tarwi also promotes heart health by lowering LDL cholesterol. However, due to its alkaloid content, it must be properly soaked or cooked to avoid toxicity.
| AREAS – MASL | RICH IN |
| 2000 – 4000 MASL – ANCASH – APURIMAC – AYACUCHO – CAJAMARCA – CUSCO – HUANCAVELICA – HUANUCO – JUNIN – LA LIBERTAD – PUNO | – Proteins – Fiber – Healthy fats – Calcium |
| BENEFITS | CONTRAINDICATIONS |
| Tarwi is exceptionally rich in proteins, fiber, healthy fats, and calcium, making it a powerhouse for supporting bone health, and helping to prevent osteoporosis by promoting strong bone density. It is also beneficial for women dealing with Polycystic Ovarian Syndrome (PCOS), as its high protein and fiber content helps regulate insulin levels and hormone balance. Additionally, tarwi helps lower LDL cholesterol, promoting heart health and reducing the risk of cardiovascular diseases due to its healthy fat profile. | Tarwi contains alkaloids, which can be toxic if not soaked or cooked properly, so it is essential to prepare it correctly to avoid any adverse effects. |
RECIPE – Tarwi Salad
Ingredients
Instructions
- Make sure the tarwi has been properly soaked and pre-cooked to remove any toxins.
- In a large bowl, combine the cucumber, tomato, red onion, and parsley.
- Add the cooked tarwi to the bowl.
- Drizzle with olive oil and lemon juice, then season with salt and pepper.
- Toss well and serve, optionally garnished with crumbled feta cheese for added flavor.