We have transformed the traditional Peruvian recipe for “arroz con pollo” into a vegan and very nutritious recipe with white beans!
Packed with flavour, rich in protein, vegan, rich in fibre, packed with vegetables and very healthy.
Written by A.L. Oosterling BSc sports dietitian, NSCA-CPT, ISAK anthropometrist
We dive into the delicious world of Peruvian food with this recipe for the tastiest white beans in Peruvian style. This dish is inspired by the classic Peruvian “arroz con pollo,” but with a unique twist. In Peru, “arroz con pollo”, which means “rice with chicken”, is widely eaten. It is a delicious recipe that will enrich your kitchen with an unmistakable aroma that comes from ingredients such as coriander and beer. In this recipe, the white rice has been replaced with white beans and the chicken has been omitted, making it vegan-friendly and incredibly high in fiber (23g fiber per portion!). We will show you step by step how to prepare this delicious vegan “arroz con pollo, sin pollo” (rice with chicken, without chicken haha!). Enjoy the rich flavors that Peruvian cuisine has to offer, but without meat!
Pro Tip: This white bean recipe is perfect for meal prep.
This protein-rich recipe is 100% vegan. We omitted the chicken from this dish and replaced the rice with white beans. This vegan recipe with white beans provides 22g vegan protein per serving. If you need more vegan protein, you can do 3 things:
Each serving of this dish contains no less than 23 grams of fiber! Fibers contribute to healthy intestinal flora. Fiber is essential for maintaining good digestion and promoting a well-functioning GI-tract. They feed the “good” bacteria in our intestines, help regulate bowel movements and contribute to reducing inflammation. So, while you enjoy the delicious flavors of this dish, you are also giving your body the nutrients it needs for a happy and healthy belly.
Please note: some people have a sensitivity to legumes. Eating legumes such as beans, chickpeas and lentils can cause complaints in this case. Intestinal complaints may include: bloated belly, flatulence and/or abdominal pain. It is advisable to take smaller portions or temporarily avoid legumes if you experience a lot of intestinal discomfort after eating legumes. Discuss possible causes with your doctor.
Legumes, such as beans, lentils and chickpeas, are not only delicious and versatile, but are also very healthy and therefore good for your body! Let’s take a deeper dive into why these nutritional powerhouses should be an essential part of your diet.
One of the most impressive benefits of legumes is their ability to lower LDL cholesterol (also known as “bad” cholesterol). This is vital for the health of your blood vessels and can help reduce the risk of cardiovascular disease.
In addition to the health benefits, legumes also have a low climate impact compared to many other food sources. Growing and producing legumes requires less land, water and energy than meat production. By including legumes in your meals more often, you can make a positive contribution to reducing the environmental impact and preserving our planet.
Legumes are an excellent source of plant-based protein, making them a great alternative to meat, especially for people aiming for a more plant-based diet. Additionally, several types of legumes provide essential nutrients, such as vitamin B1 and iron, making them a valuable addition to your daily diet.
Last but not least, legumes are rich in dietary fiber. These fibers contribute to healthy digestion, help regulate blood sugar levels and promote a feeling of fullness, which can help with weight management. In addition, the fiber in legumes serves as food for the beneficial bacteria in your intestines, which has a positive effect on your intestinal health and the immune system.
In short, by regularly eating legumes you contribute to both your health and the environment.
Can I use other legumes instead of white beans?
Yes, you can use other white beans, such as lima beans, lupin or chickpeas. The taste will change, but it can still be very tasty!
We do not recommend dark colored beans as they will obscure the beautiful green color and significantly change the taste.
Is this dish with white beans spicy?
The spiciness depends on the amount and type of yellow pepper paste (aji amarillo) you use.
The aji amarillo paste has a medium-medium heat: 30,000 to 50,000 Scoville heat units.
For comparison, a Madame Jeanette pepper has 100,000 to 350,000 Scoville heat units.
Ají amarillo paste is especially necessary for its unique taste and aroma. You can also choose to order an aji amarillo pasta that is less spicy (ají amarillo menos picante).
What is ají amarillo paste?
A Peruvian chili pepper.
In Spanish, ají means “chili” and amarillo means “yellow”
It has a clean, “sunny” taste, with hints of tropical fruit and a light raisin-like aftertaste.
It is a moderate-medium spicy chili pepper: 30,000 to 50,000 Scoville heat units.
Where can I find ají amarillo paste?
You can easily find this aromatic chili pepper paste online or in stores. Type “aji amarillo pasta” into Google and you will find an (online) store that sells Peruvian chili pepper. We used the Ají amarillo paste from Del Huerto and bought it online.
Can I leave the ají amarillo paste out?
Yes, but this will affect the taste of the final dish.
How can I add more vegan protein to this dish?
You could add the following vegan protein sources to this recipe:
– vegan chicken pieces (soy-based)
– soy chunks (dehydrated soy chunks)
– smoked tofu
– regular firm tofu, for example cubed from the Airfryer
You can also choose to replace white beans with white lupine beans. This will provide 45g vegan protein and 475 kcal per serving.
Keep in mind that adding an extra vegan protein source can affect the nutritional value.
Hola! I’m Angela Oosterling
I’m BSc Health & Fitness Expert* with a tremendous love for food. And I’m the proud founder of SUPPLEAM, a leading brand in vegan protein.
I’m an absolute foodie—obsessed with exploring, and creating the incredible variety of flavors the world has to offer.
I create blogs about health, fitness and share vegan protein recipes.
*BSc Sports Dietitian, NSCA-CPT, ISAK
Doelen | Afvallen (droogtrainen), Gezondheid & Fitness, Intestinal Health |
Dieet | Gluten free, High in fiber, Low calorie, Healthy, Clean & Fit, Low fat, Without nuts, Without soy |
Number of servings | 4 |
Preparation time | 15 minutes |
Cooking time | 45-60 minutes |
Total cooking time | 60 minutes |
Nutritional value |
Nutritional value per portion: 365 kcal | 22gr protein | 48gr carbohydrates | 2.8gr fats | 23gr fiber |
For the “Salsa Criolla”
This delicious Peruvian-style white bean recipe is inspired by the classic “arroz con pollo”. The name says it all: the classic dish contains chicken (pollo). We have omitted this to make the dish vegan. If you want to add extra vegan or vegetarian protein, try this: Consider, for example, sliced smoked tofu or cubes of tofu from the Airfryer or an omelette!
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