Ecuadorian Ensalada de Chocho (Lupini Bean Salad) is a dish that captures the essence of Ecuador’s rich culinary and agricultural traditions, offering a delicious snapshot of Andean flavors. At its heart are lupini beans, referred to locally as “chochos,” which are small yet powerful legumes that have been cultivated in the Andean region for centuries. Their versatility and high nutritional value make them a staple ingredient across Ecuadorian households, and they are often sold fresh at bustling street markets or by vendors on the go. Chochos are particularly prized for their high protein content and fiber, making them a natural choice for plant-based dishes such as this refreshing salad.
The cultural significance of chochos runs deep in Ecuadorian history. Native to the Andean highlands, these beans have been a cornerstone of indigenous diets since pre-Columbian times, serving as a reliable and hearty food source. Even today, they remain a reflection of Ecuadorian resourcefulness and respect for local harvests. The preparation of traditional chochos requires meticulous care, as the beans are soaked and rinsed multiple times to remove their natural bitterness, leaving behind creamy and mild-tasting legumes ideal for salads, stews, or as stand-alone snacks.
What truly elevates Ensalada de Chocho from being a simple dish of beans is the symphony of fresh, vibrant ingredients that accompany it. Bright heirloom tomatoes, crisp cucumbers, and creamy avocado mirror the colors of the lush Andean landscape, lending the salad both visual appeal and a balance of textures. The finely chopped red onion adds a sharp contrast, while fresh cilantro brings a burst of herbal zest. Finally, a dressing of cold-pressed extra virgin olive oil, tangy lime juice, and a pinch of sea salt and black pepper ties everything together. These simple yet bold ingredients perfectly capture Ecuadorian cuisine’s hallmark of letting the natural flavors of food shine without unnecessary complication.
This salad isn’t just a wholesome and refreshing dish; it’s incredibly adaptable as well. Whether served as an appetizer, alongside grilled meats, or even as a light entree, it’s a versatile option that reflects the casual charm of Ecuadorian home cooking. A popular variation of this dish includes the addition of finely chopped jalapeño for those who love a hint of heat, or, when chochos aren’t readily available, tender chickpeas can be an excellent substitute, offering a slightly different but equally satisfying profile.
The preparation process is straightforward and accessible, requiring no cooking beyond using pre-cooked lupini beans. This simplicity makes Ensalada de Chocho a perfect choice for casual weeknight meals, outdoor gatherings, and even meal prep for busy weeks.
In many ways, this salad is more than just food—it’s a celebration of Ecuador’s deep agricultural roots, colorful markets, and the warm communal spirit that defines its people. As you savor the flavors in every bite, you’ll experience a delightful connection to Ecuador’s culinary heritage and its reverence for simple, fresh, and locally sourced ingredients. Whether you’re exploring this dish for the first time or recreating a favorite memory of time spent in Ecuador, Ensalada de Chocho is sure to leave a lasting impression.
Ecuadorian Ensalada de Chocho (Lupini Bean Salad)
Ingredients
- 2 cups cooked lupini beans Rinsed and drained
- 1 cup organic heirloom tomatoes Diced
- 1 medium red onion Finely chopped
- 1 cup cucumber Peeled and diced
- 1 small avocado Ripe, diced
- ½ cup fresh cilantro Chopped
- 1 tablespoon (affiliate link)olive oil Preferably cold-pressed
- 2 tablespoons fresh lime juice Juice from about one lime
- 1 teaspoon (affiliate link)sea salt To taste
- ½ teaspoon (affiliate link)ground black pepper To taste
Instructions
- In a large mixing bowl, combine the rinsed and drained lupini beans, diced heirloom tomatoes, chopped red onion, diced cucumber, and diced avocado. Toss gently to mix the ingredients evenly.
- Add the chopped cilantro to the mixture, gently folding it in to preserve the delicate avocado pieces.
- Drizzle the extra virgin olive oil and fresh lime juice over the salad, followed by a sprinkle of sea salt and freshly ground black pepper. Toss everything gently to combine, ensuring an even coating of the dressing.
- Allow the salad to sit for about 5 minutes to let the flavors meld together before serving.