Are you wondering whether Peruvian food is a good option for someone who is on a gluten free diet? Or maybe you are interested in hearing about examples of Peruvian dishes that are entirely gluten free? Well either way, you are in the right place! In this article, we tell you everything you need to know about gluten in Peruvian food.
We start out by talking about Peruvian ingredients and dishes that are gluten free. After that, we discuss examples of Peruvian ingredients and dishes that are not gluten free. Finally, we will discuss some of our favorite Peruvian restaurants that offer gluten free options.
What Peruvian food is gluten free?
What are some examples of Peruvian items that are gluten free? In this section, we will discuss Peruvian items that are usually gluten free. First, we will talk about ingredients that are used in Peruvian cooking that are often gluten free. After that, we will discuss common Peruvian dishes that are gluten free.
Note that while the dishes and ingredients that we discuss in this section are usually gluten free, that does not mean that they will always be gluten free at all establishments. As always, you should talk to a chef or read the allergen label to make sure that the specific item you plan to eat is gluten free.
Gluten free Peruvian ingredients
Are you looking for examples of common ingredients that are used in Peruvian food that are gluten free? Here are some examples of common ingredients that are used in Peruvian cooking that are entirely gluten free.
- Vegetables (corn, yuca, potatoes, plantains, sweet potato, tomato, olives)
- Aromatics (onion, garlic)
- Herbs (cilantro, huacatay)
- Meats (cuy, pork, chicken, fish)
- Aji amarillo and chili peppers
- Cheese
- Evaporated milk
- Quinoa and rice
- Beans
Gluten free Peruvian dishes
Are you looking for examples of Peruvian dishes that are gluten free? Here are some common examples of Peruvian dishes that are usually gluten free.
- Ceviche
- Aji de gallina or chicken stew
- Causa Rellena or layered potatoes and tuna
- Anticuchos de Corazon or beef heart skewers
- Rocoto relleno or stuffed peppers
- Choclo con queso or cheesy corn
- Fried plantains
- Yuca fries
What Peruvian food is not gluten free?
And what Peruvian food is not gluten free? In this section, we will discuss examples of Peruvian food that are not gluten free. First, we will discuss common ingredients that are used in Peruvian cooking that are not gluten free. After that, we will discuss popular Peruvian dishes that are not gluten free.
Note that while these Peruvian items are not usually gluten free, that does not mean that gluten free versions of them do not exist. There may be some restaurants and stores that carry gluten free versions of these items.
Peruvian ingredients that contain gluten
What are some examples of ingredients that are used in Peruvian cooking that contain gluten? Here are some examples of ingredients that are used in Peruvian cooking that contain gluten.
- Soy sauce
- Beer
Peruvian dishes that contain gluten
What are some examples of common Peruvian dishes that contain gluten? Here are some examples of common Peruvian dishes that often contain gluten.
- Arroz con pato or duck (when made with beer)
- Lomo saltado or stir fried beef (when made with soy sauce)
- Pollo a la brasa or roasted chicken (when made with soy sauce)
Peruvian food that may or may not be gluten free
What are some examples of Peruvian dishes that may or may not be gluten free depending on where you order them? In this section, we will discuss Peruvian dishes that may or may not be gluten free. For each dish we discuss, we will provide details on how gluten might be incorporated into this dish
- Papas a la huancaina. Papas a la huancaina is a great example of a Peruvian dish that may or may not contain gluten depending on where it is made. This dish consists of potatoes that are coated in a creamy sauce made with cheese and chiles. While most of the ingredients in this dish are gluten free, crushed up crackers are sometimes sprinkled on top of this dish. If crackers are added to this dish, then it will not be gluten free.
- Anything that is made in the fryer (cross contamination). As with many other cuisines, you should be careful eating any food that is made in the fryer if you are sensitive to small traces of gluten from cross contamination. If you plan to eat a dish that was made in the fryer, you should confirm whether there is a dedicated fryer that is only used to make gluten free dishes.
Is Peruvian food suitable for a gluten free diet?
Is Peruvian food a good option for someone who is on a gluten free diet? In general, Peruvian food is a fairly good option for someone who is on a gluten free diet. While there are a few meat dishes that are made with gluten containing ingredients like beer and soy sauce, most other dishes are entirely gluten free. If you avoid those dishes that are made with soy sauce or beer, then you should be good to go.
Part of the reason that Peruvian food is a good option for someone who is on a gluten free diet is that Peruvian food is heavily corn and potato based. When grains are used in Peruvian dishes, it is more common for quinoa to be used rather than other grains that do contain gluten. This is because quinoa is a grain that is native to Peru.
Gluten free Peruvian restaurants
Are you looking for a Peruvian restaurant that offers gluten free options? In this section, we will talk about all of our favorite Peruvian restaurants that offer gluten free options. Note that some of these restaurants are dedicated entirely to Peruvian food, whereas others serve a few different Latin cuisines.
- Andina in Portland, Oregon
- Los Andes in Providence, Rhode Island
- Qusco Bistro in Los Angeles, California
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