| Prep: 20 mins | Cook: 30 mins – 35 mins | Difficulty: Medium | Serves: 6 |
| kcal | fat | saturates | carbs |
| 452 | 18g | 7g | 41g |
| sugars | fibre | protein | salt |
| 6g | 4g | 28g | 0.73g |
The Peruvian Caigua Guiso, a hearty, vegetable-based stew, holds a special place in my heart and in my kitchen. Its harmonious blend of earthy, nutritious ingredients, combined with a dash of culinary creativity, reverberates with the taste-conscious and health-conscious foodies alike. Your taste buds get a flavorful ride, where each component, from the Peruvian gourd to the minced beef, resonates beautifully, exactly as in a tastefully orchestrated symphony.
Tex-Mex Meets Its Delicious Southern Cousin
Coming from a rich Tex-Mex culinary heritage, I adore merging traditional Southern recipes with international flavors. This nutritious Peruvian stew comes pretty close to many Southern stews, with its play of vegetables and meat. The cumin and turmeric giving it just a hint of the exotic, transforming an everyday dish into an aromatic fiesta. Similar to traditional southern dishes like the Brunswick Stew, or the likes of Light Summer Vegetable Stew, with their rural yet familiar melodies, the Peruvian Guiso matches up just fine, with its harmonious blend of beef and hearty vegetables jazzed up with exotic spices.
Peruvian Caigua Guiso – A Symphony of Health Benefits
You’re not only opting for a delectable dish when you whip up Peruvian Caigua Guiso, you’re also paving the way for a healthier, balanced diet. This stew is a veritable treasure trove of essential nutrients with powerful antioxidants, courtesy of all the vegetable goodness. This includes peas and corn , rich in dietary fiber, Vitamin C and Vitamin A, as well as carrots boosting your immune system with beta carotene.
The addition of cumin adds a digestive aid and source of iron, while turmeric is widely known for its potent anti-inflammatory properties. Served alongside nutritious, fibrous white rice, the Peruvian Caigua Guiso is both a feast to your palate and your health.
So, whether it’s a family dinner or a get-together with your friends, the Peruvian Caigua Guiso can breathe a fresh, creative culinary wind with its hearty, wholesome, and vibrant composition. Plus, its delicious stew texture makes it a great pair for crusty bread, cornbread or served over rice for that ultimate comfort food on a chilly night.
What You’ll Need
- 6 medium caigua (Peruvian gourd)
- 2 cups of minced beef
- 1 large onion, finely chopped
- 3 cloves of garlic, minced
- 2 medium tomatoes, diced
- 2 tablespoons vegetable oil
- 1/2 cup of peas
- 1/2 cup of chopped carrots
- 1/2 cup of corn kernels
- 1 teaspoon cumin
- 1 teaspoon turmeric
- 2 tablespoons fresh chopped cilantro
- Salt and pepper to taste
- 3 cups of cooked white rice
Method
Step One
Start by washing the caigua thoroughly. After rinsing, cut the top off each gourd and scoop out the seeds. Set aside.
Step Two
In a large cooking pot, heat up 2 tablespoons of vegetable oil. Add finely chopped onions and minced garlic, sauté them until they are transparent and fragrant.
Step Three
Next, add the minced beef to the pot. Cook until browned evenly. Season it with cumin, turmeric, salt, and pepper, stirring the ingredients well to distribute the spices evenly.
Step Four
Add diced tomatoes, peas, chopped carrots, and corn kernels to the pot. Stir them well with the beef and continue cooking for about 15 minutes, or until the vegetables are tender.
Step Five
Now proceed to stuff each caigua with the beef and vegetable mixture. If there is some mixture left, just keep it as side serving.
Step Six
Place the stuffed caigua into a baking dish, pop it into a preheated oven at 180C (350F) and bake for about 20-30 minutes. Keep checking it every ten minutes to ensure they don’t overcook. They are done when the caigua is soft and slightly golden.
Step Seven
Finish off by garnishing your dish with freshly chopped cilantro. Serve hot alongside the cooked white rice and the remaining beef mixture if any.
