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Recipes from the Oldways Table
The Oldways Table compiles more than 15 years of groundbreaking work into an accessible food reference, filled with the flavors, preparations, and lessons of the world's great cuisines and cooks. An eclectic resource to be sampled or savored, The Oldways Table is a treasury of great recipes, a dietary guide, and an informed tribute to the world's most influential food traditions. The recipes excerpted below are those related to Latin cuisine.
¡Buen Provecho!
Peruvian Quinoa and Orange Salad
Minced Vegetables with Chayote and Corn
Black Bean Tortillas from Guatemala
Lemon and Olive Oil Salad Dressing
Makes about 15 (5 to 6 inch) tortillas
Traditional corn tortillas are a Mexican staple but in certain regions of the country there are fascinating hybrids born of marriages between pre-Colombian and post-conquest elements. This recipe blends the original corn tortilla with the starchy plantains that came to the whole Caribbean region during the slave era. You can use them as you would any fresh corn tortilla.
Ingredients
1 small or ½ large green plantain
1 pound masa, fresh (or reconstituted by mixing 2 cups masa harina with about 1 1/8 cups water)
1 teaspoon sea salt
2 to 3 tablespoons unbleached all-purpose flour (optional)
2 to 3 tablespoons vegetable oil, or as needed, for oiling the griddle
Preparation
1. Peel the plantain. Using the medium fine side of a box grater, grate it into a large mixing bowl.
2. Add the masa and salt and work with your hands to combine thoroughly. It should form a stiff but pliable dough but not too pasty to handle. If it is difficult to work with, add a little flour (about 1 tablespoon at a time) and knead in thoroughly until consistency is smoother.
3. Shape the mixture into about 15 golf ball-sized balls. Press them out into 5-to-6 inch rounds about 1/16 inch thick. Griddle-bake as for regular tortillas.
4. Serve hot.
Recipe courtesy of Zarela Martinez
Serves: 6-8
This main dish salad combines flavors and textures that can easily be adapted depending on the season. While this recipe calls for arugula and vine-ripened tomatoes, which are at their peak in the summer, it is equally delicious in the fall or winter substituting kale and pine nuts. The key is the rice and lentil foundation, which gives it substance and absorbs the dressing to keep the whole dish moist and savory. Excellent for a picnic or potluck, it is ideally made early in the day and left to marinate until lunch or dinner.
Ingredients
1 cup vegetable or chicken broth
1 cup brown rice
1 cup dry green lentils
½ cup extra virgin olive oil
¼ cup freshly squeezed lemon juice
¼ cup red wine vinegar
2 garlic cloves, minced and mashed
6 scallions, coarsely chopped
2 cups halved cherry tomatoes or diced regular tomatoes
2 cups coarsely chopped fresh arugula
1 cup crumbled goat or sheep feta cheese, or queso fresco
Preparation
1. Combine 1-cup water and the stock in a saucepan over high heat and bring to a boil.
2. Add the rice, cover, and simmer over medium heat until all the liquid has been absorbed, about 30 minutes.
3. Meanwhile, place lentils in a saucepan over medium heat and cover with 1 ½ cups water. Simmer until just tender, about 15 minutes. Drain and let cool.
4. In a large salad bowl, combine the cooked rice and lentils.
5. Prepare the salad dressing by whisking together the olive oil, lemon juice, vinegar, and garlic in a small bowl. Pour dressing over lentils and rice.
6. Add the chopped scallions and tomatoes. Place in the refrigerator and chill for at least 2 hours.
7. Just before serving, add the chopped arugula and crumbled cheese.
Recipe courtesy of Ellen Ecker Ogden
Serves: 6
This classic Spanish dish from Valencia is delicious and healthy; it makes a complete meal in 
one plate! There are a million variations of this dish. The one listed below has the simplest, and easiest to find, ingredients.
Ingredients
1 garlic clove, minced
1 tablespoon extra virgin olive oil
½ pound hot or sweet Italian sausage links (without fennel seeds)
½ pound, skinless chicken breast, cut into 1 inch pieces
1 cup rice (brown or white)
1 cup chopped onion
1 ½ cups chicken broth
1 (8 ounce) can stewed tomatoes, with juice, chopped
½ teaspoon sweet paprika
1/8 to ¼ teaspoon ground red pepper
1/8 teaspoon ground saffron
½ pound medium shrimp, peeled and devained
½ cup red bell pepper strips
½ cup green bell pepper strips
½ cup frozen green peas
Preparation
1. Heat the garlic and oil in a large skillet or paellero (special paella pan) over medium-high heat.
2. Remove the sausage meat from its casings. Add the chicken and sausage to the oil and stir until browned, about 10 minutes.
3. Spoon off all but 1 tablespoon drippings from the skillet. Add the rice and the onion. Cook, stirring, until the onion is transparent and rice is lightly browned, about 5 minutes.
4. Add the broth, tomatoes and their juice, paprika, red pepper, and saffron. Bring to a boil; reduce heat, cover, and simmer for 10 minutes (25 if using brown rice).
5. Add the shrimp, red and green pepper strips, and peas. Cover and simmer for 10 minutes, or until rice is tender and liquid absorbed. Serve immediately.
Recipe courtesy of Anne Banville
Peruvian Quinoa and Orange Salad
Serves: 4-6
This salad can be served as an accompaniment in which the nutty sweetness of the quinoa is balanced by the acidity of the orange. Serve with thick slices of corn bread or thick corn tortillas.
Ingredients
1 pound quinoa
1 chayote or a small cucumber, diced
6 scallions, white and tender green parts, chopped
Small handful chopped parsley or cilantro
Small handful of chopped mint
1 to 2 orange, segments divided and zest finely grated
2 green or red jalapeño chiles, seeded and chopped
6 tablespoons extra virgin olive oil
Salt to taste
2 tablespoons freshly squeezed lemon or orange juice
Preparation
1. Rinse the quinoa under cold running water until the water runs clear.
2. In a large pan, cover the quinoa with double its own volume of water. Bring to a boil, and then lower the heat to a simmer with the lid on loosely. Cook for about 20 minutes or so, until the quinoa is translucent and the water has absorbed.
3. Combine the warm quinoa with the chayote, scallions, parsley/cilantro, mint, orange zest, jalapeños, olive oil, lemon juice, and salt to taste. Taste and add whatever’s needed – maybe a little more salt or an extra squeeze of lemon. Serve warm or cold.
Recipe courtesy of Elisabeth Luard
Serves: 4-6
This slaw is traditionally served as a side dish with rice and beans or to make a ‘gallo’ (a corn 
tortilla with shredded barbecued meat or chorizo)
Ingredients
1 cup seeded and diced tomatoes
½ cup firmly packed minced fresh cilantro
1 cup finely chopped red bell pepper (optional)
1 small head green cabbage, finely shredded
½ cup freshly squeezed lime juice
Salt, to taste
Preparation
1. Mix the tomatoes, cilantro, and red pepper in a bowl.
2. Add the cabbage and toss.
3. Add the lime juice and salt to taste at the last minute before serving to avoid wilting of the cabbage.
Recipe courtesy of Hannia Campos, PhD
Minced Vegetables with Chayote and Corn
Serves: Makes 2 cups
Picadillo comes from the Spanish word for ‘picar’, which means to mince or ‘to chop’. Chayote is a type of squash that is available in Latin markets and other specialty stores. Achiote is a paste made from annatto seeds that can also be found in Latino markets. The dish is also known as Ajiaco. It can be served over brown rice or corn tortillas.
Ingredients
2 tablespoons extra virgin olive oil
1 medium onion, finely chopped
2 tablespoons minced garlic
1 teaspoon achiote paste
2 tablespoons chopped fresh cilantro
½ cup chopped celery, including leaves
1 red bell pepper, finely chopped
1 tablespoon tomato paste
6 fresh chayotes, diced in 1 inch cubes
1 ½ cups fresh or frozen corn kernels
Preparation
1. Heat the oil in a medium saucepan over medium heat. Add the onion and garlic and sauté for about 2 minutes; until transparent.
2. Add achiote paste, cilantro, celery and bell pepper. Cover and simmer for about 5 minutes.
3. Add the tomato paste and stir for 1 minute. Add the chayote and simmer, covered, for 15 minutes. Stir lightly and add water, if necessary (just enough to be able to move) to prevent sticking.
4. Add the corn and stir for a few more minutes
5. Serve immediately.
Recipe courtesy of Hannia Campos, PhD
Serves: 2
As much as we love traditional guacamole, this is a wonderful, very fresh tasting alternative. It’s 
light and clean, and perfect for a summer lunch. We spread this avocado treat on toasted whole grain pita wedges or corn tortillas for lunch.
Ingredients
1 ripe avocado
1 lime, quartered
Sea salt, to taste
Tortilla chips, tortillas, or pita toasts (to serve)
Preparation
1. Open the avocado and scoop out the flesh. Mash with a fork or spoon.
2. Squeeze the lime juice and add to the avocado.
3. Add salt to taste, mix well.
4. Serve with tortilla chips, tortillas, or pita toasts
Recipe courtesy of Sara Baer-Sinnott
Serves: Makes about 2 cups
This versatile corn relish is great as a salsa with chips or spooned generously over grilled seafood or barbequed pork chops.
Ingredients
Kernels from 2 ears of sweet corn.
¼ red bell pepper, finely chopped
2 tablespoons finely chopped red onion
2 tablespoons finely chopped fresh cilantro
1 tablespoons rice wine vinegar
1 teaspoon ground cumin
½ teaspoon chili powder
Sea salt
Preparation
1. Bring small pot of lightly salted water to a boil. Add the corn and cook for about 30 seconds. 2. Drain and put in a medium bowl to cool.
3. Add the red pepper, onion, cilantro, vinegar, cumin and chili powder.
4. Season with salt and serve warm or chilled.
Recipe courtesy of Jesse Cool
Black Bean Tortillas from Guatemala
Serves: 8
The trick to this recipe is to cook the beans until they are very soft, with just enough cooking liquid left in the pan to render a moist puree. Because the skins need to be left out of the bean puree, the pureeing must be done in a food mill, not a blender.
Ingredients
2 cups dried black beans, soaked overnight and drained
½ head garlic
1 small onion
½ small bunch of cilantro
6 cups cold water, plus more as needed
Sea salt
12 soft white corn tortillas
Olive oil or canola oil, for frying
1 pound queso blanco or other white cheese such as Monterey Jack, shredded
Preparation
1. Rinse the beans and transfer to large saucepan with the garlic, onions, three sprigs of cilantro, and water. Bring to a boil, partially cover, and simmer until the beans are very tender, about 1 hour. If the beans begin to dry out before they are cooked, add more hot water as needed until the beans are fully cooked. At the end of cooking time, there should be a cup or so of bean liquid in the pan.
2. Remove the head of garlic, squeeze the soft cloves out into the pot with the beans and discard the garlic peels.
3. Set the beans and their cooking liquid aside to cool, and then pass the beans and enough of their liquid for a creamy consistency along with the cooked garlic and onion through a food mill. The puree should have the consistency of guacamole. Add salt to taste.
4. When you are ready to serve the tortillas, pour enough oil to cover the tortillas into a large frying pan and heat over high heat.
5. When the oil is sizzling hot, slip in one or two tortillas, or as many as will comfortable fit without crowding and fry until crisp, about 3 minutes per side. Drain on paper towels.
6. When the tortillas are cool enough to handle, spoon a dollop of the warm bean puree on each tortilla, and top with a sprig of cilantro and the shredded cheese. Serve hot.
Recipe courtesy of Julia Della Croce
Makes 4 cups (about 16 servings)
Use this yummy recipe for spiced pecans as a snack or a salad topping. Keep in mind to only eat a handful at a time because the nuts, although very healthy, are high in calories.
Ingredients
2 tablespoons light or dark brown sugar
1 tablespoon sea salt
½ teaspoon sweet paprika
½ teaspoon chili powder
¼ teaspoon ground red pepper
½ cup butter, melted
4 cups pecans, or any other nuts
Preparation
1. Preheat the oven to 350 degrees.
2. In a mixing bowl, blend the brown sugar, salt, paprika, chili powder, and red pepper. Pour in the melted butter and stir to mix.
3. Add the nuts and toss to coat them evenly.
4. Spread the seasoned nuts out on a baking sheet, and roast them for 15 minutes or so.
5. Your nose will tell you when they are ready! Serve immediately, or let cool and store in a jar for later.
Recipe courtesy of Steve Johnson
Serves: 6-8
This colorful and flavorful dish is a clear winner in terms of flavor and health. 
Ingredients
2 large tomatoes, chopped
1 (15 ounce) can black beans, drained
½ cup chopped red bell pepper
½ cup chopped green bell pepper
1 cup corn kernels, fresh or canned
½ cup chopped scallions, white and green parts
½ cup thinly sliced carrots
1 tablespoons fresh cilantro, coarsely chopped
¼ cup extra virgin olive oil
1/8 cup balsamic vinegar
2 tablespoons freshly squeezed lime juice
1 teaspoon ground cumin
3 garlic cloves, chopped
1 teaspoon chili powder
½ cup unsalted peanuts
Preparation
1. In a large bowl, combine tomatoes, black beans, peppers, corn, scallions, carrots, and cilantro. Set aside.
2. In a small bowl, combine the olive oil, vinegar, lime juice, cumin, garlic, and ½ teaspoon chili powder. Whisk thoroughly. Stir into salad mixture and mix well. Refrigerate for 1 hour.
3. To serve, toss the peanuts with the remaining ½ teaspoon chili powder and sprinkle the peanuts over the salad. Serve immediately.
Recipe courtesy of Kathy McManus, RD
Lemon and Olive Oil Salad Dressing
Serves: Makes 1 cup
Skip the heavy dressings usually found on salads and try this fresh and light recipe. Freshly squeezed lemon juice is a perfect companion with olive oil, and together they make a wonderfully light and clean addition to any kind of salad.
Ingredients
1/2 tablespoon sea salt
3 garlic cloves, minced
½ cup freshly squeezed lemon juice
½ cup best-quality extra virgin olive oil
Finely grated lemon zest, 1 lemon
Preparation
1. Mix together salt and minced garlic. Mix together lemon juice and olive oil.
2. Add the salt and garlic mixture to the lemon juice and olive oil in a tightly closed container. 3. Shake and serve as a clean, fresh salad dressing. Sprinkle the zest on top of the salad just before serving.
Recipe courtesy of Fausto Luchetti
Serves: Makes about 2 cups
Aioli is a strongly-flavored garlic mayonnaise from the Provence region of southern France. By
adding Chipotle, a distinctly Mexican flavor, this traditional French garnish turns Latin! Aioli is a popular accompaniment for fish, meats and vegetables.
Ingredients
1 egg
2 egg yolks
2 crushed garlic cloves
1 tablespoon mustard
¼ cup lemon juice
½ cup extra virgin olive oil
½ cup canola oil
½ bunch cilantro, finely chopped
1 small can chipotle chilies
1 red onion, finely chopped
Preparation
1. In a food processor or blender, combine the egg, egg yolks, garlic, mustard, and lemon juice. Process until smooth.
2. With the machine still running, add the olive oil and canola oil in a slow stream and blend until the mixture emulsifies to the consistency of mayonnaise.
3. Add the cilantro and chiles and blend until smooth. For a chunky version, stir in the chopped onion.
Recipe courtesy of Paul O’Connell
Serves: 4
Traditional dish in many Latin American countries, ceviche’s basic ingredients are fish and citrus juice, to which any number of additional ingredients may be added.
Ingredients
1 pound fresh bay or sea scallops
3 lemons, juiced
3 limes, juiced
1 cup extra virgin olive oil
1 pound tomatoes, peeled, seeded, and chopped
1 onion, chopped
¼ cup fresh cilantro
1 teaspoon dried oregano
½ teaspoon freshly cracked black pepper
Lettuce leaves
1 avocado, pitted and chopped
Preparation
1. Put the scallops in a ceramic or other non-metallic bowl, cover them with the lemon and lime juice, and then cover the bowl with plastic wrap, pricking a hole in it. Let rest in the refrigerator for 6 hours to overnight; for larger scallops, leave for 12 to 24 hours. The citrus acids in the juice ‘cook’ the scallops, and they are done when they turn white all the way through.
2. In a large bowl, mix together the oil, tomatoes, onion, parsley, cilantro, oregano and pepper. 3. 3. Drain the scallops, add them to the mixture and combine well.
4. Place a lettuce leaf on each plate, spoon 3-4 tablespoons of the mixture on top and surround with avocado pieces.
Recipe courtesy of K. Dun Gifford
As a nonprofit educational organization, Oldways expresses sincere appreciation to the sources of selections that appear on this website. These works make valuable contributions to our educational programs and to our understanding of Latino health and traditional foods.