Moqueca (Seafood & Coconut Chowder)
This seafood stew from Salvador de Bahia, Brazil, dates back hundreds of years and reflects the region’s diverse population and history. It merges the African ingredients of dendê (red palm oil) and coconut milk with indigenous traditions of preparing seafood in clay pots over coals. Dendê is traditionally used for its rich flavor and beautiful red color, but you can use canola oil instead, as the tomato paste will still lend the dish a vibrant hue.
Chipotle Chicken Quinoa Burrito Bowl
This chipotle-flavored burrito bowl recipe is even better than takeout and just as fast. Loading it with vegetables and using quinoa in place of rice adds nutrition for a healthy dinner.
Basic Quinoa
This foolproof recipe for perfectly cooked quinoa is fast and easy! Use cooked quinoa as a simple healthy side dish, in a salad or as a base for a delicious main dish.
Brazilian Black Bean Soup
Brazil's cuisine often features smoky, grilled meats, but this healthy vegetarian bean soup recipe is completely meat-free. Instead, blackened jalapeños, fire-roasted tomatoes and smoked paprika provide the Brazilian flair. A little molasses adds a sweet-toasty note, and the kale, while not traditional, bumps up your daily veggie count.
Puerto Rican Fish Stew (Bacalao)
Bacalao, salted dried codfish, is the defining ingredient in traditional Puerto Rican fish stew, but salt cod requires overnight soaking and several rinses in cool water before it can be used, so we opt for fresh fish in this quick version. Serve with crusty rolls to soak up the juices.
Roast Salmon with Chimichurri Sauce
Chimichurri--a bright, herby sauce served across Argentina--is the perfect healthy sauce for an easy salmon dinner. This recipe uses parsley but feel free to try your favorite combination of herbs, such as basil, mint or cilantro. Serve with mashed potatoes and roasted broccoli.
Locro de Papas (Potato & Peppers Soup)
Traditionally, locros are thick, vegetable-based soups, served mostly during the cold months of the year in Ecuador. They are meant to be hearty and filling enough to stand as a whole meal. Be sure to seek out achiote paste, as there is no good substitute.
Empanadas with Chorizo & Potato
A staple in South American cuisine, homemade empanadas can be served as a main dish or a side. We keep this simple by focusing on the empanada filling and instead of making the dough from scratch, we achieve flaky empanadas with the help of refrigerated pie crust.
Shrimp Paulista
Residents of Sao Paulo call themselves Paulistas and this simple shrimp dish is a regional favorite. Traditionally, the shrimp are cooked in their shells; however, we've removed them to make for easier eating.
Quinoa Peanut Soup (Sopa de Mani)
This spicy vegetable, quinoa and peanut soup recipe is a modern take on a traditional Bolivian soup recipe called Sopa de Mani. Serve this healthy quinoa soup recipe as a starter or make it a heartier meal by adding diced cooked chicken or turkey breast to the soup.
Caramel Cream Cheese Custard (Flan de Queso)
Every panaderia (bakery) in Puerto Rico has many flavors of flan, from vanilla to guava. Reduced-fat cream cheese gives this version a rich, comforting texture.
Ceviche-Stuffed Avocados
Rather than serving this easy mock shrimp ceviche with chips or tortillas, cut some carbs and pile the citrusy seafood in fresh avocado bowls for a fun and healthy presentation.
