Peruvian · lunch, side
Solterito de Queso: Peruvian Bean and Cheese Salad
Video by SONQU on YouTube · Open on YouTube
- Vegetarian
- Gluten-free ingredients
- Nut-free
Contains: Milk. Check labels on stock, sauces and spice mixes.
A fresh vegetarian salad: each serve gives about 15 g protein and 7 g fibre from broad beans, corn and fresh cheese, plus calcium from the cheese. Olives and cheese make it salty, so go easy on extra salt.
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Ingredients 17
Method
Tap a time to watch that step in the video.
- Boil the corn kernels for 15 minutes with the sugar, a squeeze of lime and the aniseed in the water, then discard the aniseed, drain and cool the corn in iced water. 0:10
- Blanch the peeled broad beans in salted boiling water for 4 minutes so they stay al dente, then cool in iced water. Handle them gently. 0:40
- Soak the diced onion in water for 10 minutes to soften its bite, then rinse twice and drain. Peel and seed the tomatoes and dice them; seed and dice the rocoto (remove the white veins for less heat). 1:41
- Cut the cheese into 1 cm cubes and slice the pitted olives. 1:05
- In a large bowl mix the onion, tomato, corn, cheese, rocoto and parsley (and a little oregano if you like), then dress with the vinegar, salt, pepper, oil and lime juice. Taste, then gently fold in the broad beans and olives. 2:56
- Serve on lettuce leaves with a little more parsley. 3:58
Tip. Serves about 4 as a light lunch (our estimate). Frozen broad beans work well. If you can't find queso fresco, use a mild feta or ricotta salata. Keeps a day in the fridge – add the beans just before serving.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 28%
- Protein 18%
- Fat 54%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
One serve has about 50% of a day’s sodium. Use less salt, stock or sauce, or a reduced-salt version, to bring it down.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin K High69%
82 µg a serve, mostly from parsley (50%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin B12 High44%
1.1 µg a serve, mostly from queso fresco (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin C High36%
32 mg a serve, mostly from fresh broad beans (28%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin B6 High33%
0.6 mg a serve, mostly from queso fresco (46%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Calcium High29%
375 mg a serve, mostly from queso fresco (82%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Zinc High28%
3.1 mg a serve, mostly from queso fresco (59%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Folate High27%
109 µg a serve, mostly from fresh broad beans (36%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin A High24%
213 µg a serve, mostly from queso fresco (37%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Selenium High20%
11 µg a serve, mostly from queso fresco (84%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Iron Source17%
3.1 mg a serve, mostly from fresh broad beans (31%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Omega-3 Source16%
0.3 g a serve, mostly from queso fresco (64%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Magnesium Source15%
62 mg a serve, mostly from fresh broad beans (39%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin E Source15%
2.2 mg a serve, mostly from pitted olives (43%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Potassium Source12%
550 mg a serve, mostly from fresh broad beans (31%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
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Vitamin D1%
0.2 µg a serve, mostly from queso fresco (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by SONQU; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.