South American Cuisines: A Few Favorites
South America is a tapestry of vibrant cultures, dramatic landscapes, and, perhaps most enticingly, unforgettable culinary experiences. Each country boasts a rich food heritage shaped by indigenous traditions, colonial influences, and waves of immigration.
Check out our guide to some of the most unique and must-try dishes in Peru, Ecuador, Colombia, and Panama, based on insights from country sales specialist, Mike O’Hara.
Peru: A Culinary Powerhouse from Coast to Andes
Peruvian cuisine is celebrated worldwide for its diversity and innovation. Lima, the coastal capital, is the birthplace of ceviche, a dish synonymous with Peru. Made from cubes of raw white fish marinated in fresh lime juice, aji limo (Peruvian chili), and salt, ceviche is served with red onions, sweet potatoes, Peruvian corn, and cancha (toasted corn nuts). The spicy citrus marinade, known as leche de tigre or "tiger’s milk," is so revered that it’s often sipped as a shot after the meal. Mike recommends Isolina in Lima for the best traditional ceviche.
Lima is also home to Nikkei cuisine, a unique Japanese-Peruvian fusion born from the country’s significant Japanese immigrant community. Maido, regularly ranked among the world’s top restaurants, is the place to experience this innovative culinary blend.
Venture into the Andes, and the adventurous can sample cuy (guinea pig) and alpaca. Cuy is a traditional Andean protein, prepared in various ways to suit different palates. Restaurants offer it in less confronting presentations.
Other Peruvian highlights include:
Lomo Saltado: A beef stir-fry with Chinese influences, featuring marinated sirloin, tomatoes, onions, and aji amarillo, served with fries and rice.
Aji de Gallina: A creamy chicken stew with aji amarillo and walnuts.
Anticuchos: Grilled beef heart skewers, a popular street food.
Ceviche is a must-try in Peru.
Ecuador: Andean Traditions and Coastal Flavors
Ecuadorian cuisine shares similarities with Peru due to their shared Inca heritage, but it has its distinct character. The craft brewery scene in Quito is booming, and Ecuadorian chocolate is globally renowned for its quality.
On the coast, Ecuadorian ceviche stands out for its soup-like consistency, often made with shrimp, fish, or mollusks marinated in citrus juices. Unlike Peruvian ceviche, it’s served with the marinade and garnished with pickled onions, tomatoes, and sides like chifles (fried plantain chips) and popcorn. In Guayaquil, Casa Julian is a top spot to try this dish.
In the highlands, pork-based dishes reign supreme. Fried pork comes with llapingachos (cheese-stuffed potato patties), mote (hominy), and avocado. Another must-try Mike suggests is hornado, slow-roasted pork served with corn and salad.
Other Ecuadorian specialties:
Encebollado: A restorative fish stew with tuna, yuca, tomatoes, and onions, often eaten for breakfast.
Chugchucaras: A platter of fried pork, hominy, potatoes, ripe plantain, and empanadas, especially popular in Latacunga.
Colombia: Hearty Stews and Street Food Staples
Colombia’s diverse climates, from Andean mountains to tropical coasts, are reflected in its cuisine. In the highland cities of Bogotá and Medellín, hearty stews like ajiaco (a chicken and potato soup flavored with guasca herbs) and sancocho (a meat and vegetable stew) are beloved comfort foods.
For lighter bites, try:
Empanadas: Deep-fried pastries filled with meat, potatoes, or cheese.
Patacones: Smashed and fried green plantains, often served with hogao (a tomato and onion sauce) or guacamole.
A signature dish from Medellín, and a favorite of Mike’s, is bandeja paisa, a massive platter featuring ground meat, chorizo, chicharrón (fried pork belly), fried egg, plantain, rice, avocado, and arepa. It’s a celebration of Colombia’s multicultural roots.
Coastal regions offer seafood delights like cazuela de mariscos (seafood casserole in coconut milk) and trucha (trout).
Empanadas are a staple in Colombia.
Panama: Shared Traditions and Distinct Flavors
Panamanian cuisine shares many similarities with Colombian cuisine, but it has unique dishes. The standout is ropa vieja, shredded beef cooked with tomatoes, onions, garlic, and peppers, typically served over rice, a comforting, flavor-packed meal.
Other Panamanian favorites include:
Sancocho: A chicken and root vegetable stew, considered the national dish.
Carimañolas: Yuca dough stuffed with beef, cheese, or chicken, then deep-fried for a crispy snack, popular as street food in Panama City.
Roots and tubers like yuca and yam are staples, reflecting the country’s indigenous heritage.
South America’s culinary landscape is as diverse as its geography. Whether you savor ceviche in Lima, sip chocolate in Quito, dig into a bandeja paisa in Medellín, or enjoy ropa vieja in Panama City, each dish tells a story of migration, adaptation, and local pride. For food lovers, these countries promise a journey of unforgettable flavors and cultural discovery.