Chuño
Chuño is a traditional food from the Peruvian Andes, grown at altitudes between 3,000 and 4,500 meters above sea level in regions like Puno, Cusco, Ayacucho, Huancavelica, and Apurímac. The freezing at night in these areas aids in the freeze-drying process that transforms potatoes into chuño.
Rich in complex carbohydrates and fiber, chuño supports digestive health by promoting regular bowel movements and preventing chronic constipation. The fiber in chuño adds bulk to stool and enhances gut motility, ensuring smoother digestion. Its iron content also contributes to providing essential minerals, while its easily digestible nature makes it gentle on the stomach.
However, due to its high carbohydrate content, individuals with diabetes or those managing blood sugar levels should consume chuño in moderation.
| AREAS – MASL | RICH IN |
| 3000 – 4500 MASL where the freezing at night helps in the freeze-drying process: – PUNO – CUSCO – AYACUCHO – HUANCAVELICA – APURÍMAC | – Complex carbohydrates – Fiber – Iron |
| BENEFITS | CONTRAINDICATIONS |
| Chuño is rich in complex carbohydrates and fiber, which are essential for supporting digestive health. The fiber in chuño helps promote regular bowel movements, preventing and alleviating chronic constipation. Fiber adds bulk to stool and improves gut motility, ensuring smoother passage through the intestines. Additionally, chuño’s nutrient content, including iron, provides essential minerals while still being a light, easily digestible food, which is gentle on the digestive system. | Chuño is high in carbohydrates, so it should be consumed in moderation by individuals with diabetes or those monitoring their blood sugar levels. |
RECIPE – Chuño Soup
Ingredients
Instructions
- Soak and Clean the Chuño: Soak the chuño in water for a few hours (or overnight), then clean thoroughly to remove any residual dirt or bitterness.
- Sauté the Vegetables: In a large pot, heat the olive oil and sauté the onion, garlic, and diced carrot until softened.
- Add the Chuño and Broth: Add the chuño and broth to the pot, along with cumin, salt, and pepper. Bring to a boil, then reduce heat and simmer for 30 minutes, until the chuño becomes tender.
- Serve: Ladle the soup into bowls and garnish with fresh parsley or cilantro for added freshness.
- Supporting digestion and easing chronic constipation by providing a high-fiber, nutrient-dense meal.