16 Popular Hispanic Foods That Are Tasty and Nutritious
From ceviche to pozole, these are just a few Hispanic foods that are bursting with flavor and nutritious ingredients.
Hispanic food is known for being delicious, but what about nutritious? Like all food cultures, Latin America has plenty of nourishing foods to enjoy (have you tried some of our favorite Hispanic desserts?). What’s more, Latin America has a wide variety of food cultures and plenty of dishes to whet your appetite.
What is Latin American Food?
Latin America includes South America, Central America, Mexico, and parts of the Caribbean. Additionally, Hispanic food may include food from other Spanish-speaking countries outside of Latin America, such as Spain. As such, there is an excellent variety of foods to try. There are a few things most Latin American food has in common, though, such as the use of crops indigenous to Latin America, such as beans, tomatoes, peppers, squash, and root vegetables like potatoes. And, the influence of Spanish food and African food is pretty common across Latin America.
Is Latin American Food Healthy?
In short, yes! But first, it’s important to understand what we mean by “healthy.” Most individual foods can fit into an overall healthy diet even if that food isn’t known for its health benefits. A healthy diet entails a wide variety of foods, enough nutrients, and doesn’t overly restrict or overly rely on any one food group. Variety is key. Additionally, Latin American staple ingredients like corn (in the form of tortillas, tamales, pupusas, etc.), beans, chilies, tomato, and even avocados are all individually nutritious and make up an overall healthy eating pattern.
Since variety is key for good nutrition, and Latin America is home to so many diverse food cultures, here are just a few examples of tasty, nutritious foods from across Latin America.
Ceviche
Many Latin American countries have a version of ceviche, but Peru is the country that’s best known for ceviche. Ceviche is seafood like fish or shrimp, marinated in lime juice and served cold. This dish is usually a great source of lean protein from seafood as well as vitamin C, thanks to the citrus. (Try our shrimp ceviche here.)
Curtido
If you love kimchi, you’ll likely also be a curtido fan. While many Latin American countries have a version of a cabbage salad, the El Salvadoran curtido is fermented and tangy, making it a great food for gut health.
Agua de chia
Yes, that chia. Chia seeds are in fact originally from Mexico and are most commonly consumed there as a drink. A very simple but tasty version features water, lime juice, sugar, and of course chia seeds, providing a boost of omega-3 fats and fiber to the drink.
Arroz con gandules
This is not the last rice and legume dish that will be on the list, but the combination is a classic for a reason. The protein and fiber found in legumes like gandules complement the rice and help you to have a lower glycemic response than you would to rice alone.
Mojo de Ajo
Not so much a dish as a marinade, this Cuban staple is a garlicky, citrusy marinade used for proteins like pork or shrimp. It also makes a great dipping sauce. Mojo de ajo is typically made with olive oil, making it a good source of heart-healthy monounsaturated fats.
Rajas
Rajas are strips of grilled or broiled poblano peppers and are a common filling for tacos, tamales, and sandwiches. Rajas are a great vegetarian option, especially when served with cheese like in rajas con queso.
Gallo Pinto
A Costa Rican breakfast staple, gallo pinto combines rice and black beans into one dish for a good mix of protein, carbohydrates, and fiber.
Calabacitas
You might not have expected zucchini (or Mexican squash) to show up in a list of heritage Latino foods, but all squashes are originally from Mesoamerica and Mexican Squash or “calabacita” (very similar to zucchini) is still a very popular vegetable in Mexican food. Calabacitas are a simple side dish made of sauteed Mexican squash and sometimes combined with corn, tomatoes, or cream.
Huevos Rancheros
You may think of these as your brunch fave, but huevos rancheros are practically a textbook definition of a balanced meal. Eggs provide protein and fat, corn tortillas provide carbs and fiber, beans provide more protein and fiber, and salsa is a great source of vegetables.
Chimichurri
This sauce is mostly associated with Argentinian food. Made up of olive oil, parsley, garlic, and often chile, chimichurri provides a boost of heart-healthy fats and antioxidants to any meal.
Asopao
Soups and stews are an important element of Latin American cuisine, and can provide a simple way to get a balanced meal in one dish. There are a few different versions of asopao, but it commonly features chicken, rice, and various veggies for a complete meal.
Pozole
There are a few different variations of pozole but one of the most famous versions is a soup made with chile, pork, and hominy. Like so many Latino soups and stews, pozole has a good balance of nutrients. Even better, it’s traditionally served with plenty of veggies on the side (think cabbage, radish slices, avocado slices) that each person adds to their bowl just before eating.
Green chile stew (New Mexican)
New Mexican food culture is unique and while not solely influenced by Latino culture, it’s worth mentioning in a roundup of various Latino regional cuisines. Green chiles are emblematic of New Mexican cuisine and add great flavor to a filling, balanced stew like this one.
Fajitas
Tex Mex cuisine certainly deserves a place on this list as well. The Tex Mex classic fajitas offer a good balance of vegetables, protein, and carbs and allow each person to make their own plate according to their own needs.
>>Get the Prevention recipe here.
Pepian (or Pipian)
There are versions of this dish across Mesoamerica, with Mexican pipian resembling chicken in a rich sauce, while pepian in Guatemala is more like a stew. Either way, though, this dish features pumpkin seeds to add fiber, protein, healthy fats, and iron to the chicken dish.
Guacamole
It may be extremely popular now, but guacamole predates Spanish arrival in the Americas. Guacamole uses avocado to make a refreshing dip that provides plenty of fiber and healthy fats.
Krista Linares is a registered dietitian nutritionist specializing in diabetes, PCOS, and food allergies and sensitivities.
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