| Prep: 15 mins | Cook: 40 mins | Difficulty: Medium | Serves: 6 |
| kcal | fat | saturates | carbs |
| 230 | 9g | 1.2g | 32g |
| sugars | fibre | protein | salt |
| 3g | 12g | 10g | 0.03g |
Ever since I first brought the vibrant flavors of California to the culinary world, I’ve been passionate about crafting meals that are as nourishing as they are delicious – and this veggie sensation hits the spot. Let me introduce you to my rendition of Roasted Tarwi with Garlic and Herbs.
A Fusion of Flavors
I adore how this recipe takes an underappreciated ingredient, tarwi (also known as Andean lupin), and turns it into the star of the show. Each bite is a perfect harmony of flavors, combining the subtle nuttiness of tarwi with zingy garlic, aromatic dried herbs, and a citrusy finish of lemon juice. Encased in a slight crunch from a roasting of olive oil, it instantly reminds me of the comfort-food side dishes I enjoyed growing up, albeit with a healthier twist.
This dish echoes the heartiness of baked potatoes or roasted Brussels sprouts, making it a perfect side for any main. It’s equally at home alongside a well-seared steak as it is complementing a fresh, lightly grilled piece of salmon. The versatility of Roasted Tarwi with Garlic and Herbs knows no bounds!
Truly Nutritious
But this dish isn’t just about taste and nostalgia; it’s also loaded with health benefits. Tarwi is an Andean superfood packed with plant-based protein, dietary fiber, and numerous essential minerals. It’s an ideal ingredient for those seeking to make their diets more plant-centric without sacrificing on the delectable flavors we know and love.
To understand more about this wonder ingredient, you can dive into the research here. And for the carnivorous among us curious about plant-based protein sources, this Mayo Clinic resource is a great place to start.
Whether you’re simply looking for something different or are on a continuous quest for healthier alternatives without compromising on flavor, this recipe for Roasted Tarwi with Garlic and Herbs promises to delight your palate and nurture your body, too. Bon appétit!
What You’ll Need
- 2 cups of peeled tarwi
- 6 cloves of garlic, minced
- 1 tablespoon of dried rosemary
- 1 tablespoon of dried thyme
- 1 tablespoon of dried oregano
- 2 tablespoons of olive oil
- Salt and pepper to taste
- 2 tablespoons of lemon juice
- Fresh herbs like parsley, for garnishing
Method
Step One
Begin by preheating your oven to 400 degrees Fahrenheit (200 degrees Celsius). This will allow the tarwi to roast evenly and thoroughly.
Step Two
While the oven is preheating, take your 2 cups of peeled tarwi and place them in a large mixing bowl. Add in the minced garlic, dried rosemary, dried thyme, and dried oregano. Mix everything together so that the tarwi are well coated in the herbs and garlic.
Step Three
Next, drizzle the 2 tablespoons of olive oil over the tarwi. Season with salt and pepper to your liking. Toss everything together one more time to make sure the tarwi are evenly coated.
Step Four
Place the mixture onto a baking sheet and spread into an even layer. Put the baking sheet into the preheated oven and roast for about 30-35 minutes, or until the tarwi are golden brown and crispy. Make sure to stir occasionally to ensure all sides of the tarwi are roasted.
Step Five
Once the tarwi are done roasting, remove from the oven and let them cool slightly. Drizzle the 2 tablespoons of lemon juice over the tarwi and toss them gently to combine.
Step Six
Before serving, garnish the roasted tarwi with fresh herbs like parsley for added color and flavor. Enjoy your Roasted Tarwi with Garlic and Herbs as a healthy and delicious side dish or snack!
