Quinoa Solterito

A bright, colorful Andean-inspired salad bowl of quinoa, beans, corn, fresh vegetables, and a lime-cumin dressing

A systems based approach to wellness and beauty

Vegetarian recipe - Can Be Made Vegan. No meat, poultry, fish or sea life, and no eggs. The base recipe may include dairy (queso fresco or feta-style cheese). Swap to diced avocado and maple syrup for a fully vegan version.

About This Recipe

Solterito - sometimes called solterito arequipeno or soltero de queso - is a traditional Peruvian salad with deep roots in Arequipa, a region in southern Peru long celebrated for the strength of its culinary identity. The classic dish brings together fava beans, corn, tomato, onion, fresh cheese, olives, and herbs, dressed simply with lime and vinegar. It is colorful, fresh, and unapologetically vegetable-forward - qualities that have kept it on Peruvian tables for generations.

The name comes from soltero, the Spanish word for a single person. Several cultural stories have grown up around this: some say the dish was light and practical enough for someone cooking only for themselves; others connect it with local festivals and communal gatherings. These explanations are best treated as part of the recipe's folklore rather than historical fact. What matters more is the dish itself - fresh, bold, and assembled rather than cooked, a salad that trusts its ingredients to carry the flavors.

This Hanuvier version adds quinoa, a grain-like seed with its own deep Andean roots, to create a more complete salad bowl. Quinoa transforms solterito from a side dish into a full meal while honoring the spirit of the original: colorful, simple, satisfying, and made mostly from vegetables. For the vegetarian version, queso fresco or feta-style cheese adds a mild salty tang. For a fully vegan version, diced avocado takes its place and adds richness in a different way. For an extra protein boost, this bowl pairs well with a serving of Hanuvier's Plant Protein & Collagen Booster.

At a Glance

Ingredients

For the Quinoa

• 1 cup uncooked quinoa, rinsed well
• 1 3/4 cups water
• 1/4 tsp fine sea salt

For the Salad

• 1 cup cooked fava beans, lima beans, or shelled edamame
• 1 cup cooked corn kernels (preferably fresh or frozen-thawed; not canned)
• 1 cup diced Roma tomato (about 2 medium tomatoes)
• 1 cup diced cucumber (about 1 medium cucumber)
• 1/2 cup finely diced red onion
• 1/2 cup diced red bell pepper
• 1/3 cup sliced black olives
• 1/4 cup fresh flat-leaf parsley or cilantro, roughly chopped
• 1 small jalapeno or Fresno pepper, seeds removed and finely diced (optional)
• Vegetarian version: 1/2 cup diced queso fresco or feta-style cheese (made with microbial or vegetable rennet)
• Vegan version: 1 medium avocado, diced into 1/2-inch pieces - add near the end

For the Dressing

• 3 tbsp extra-virgin olive oil
• 2 tbsp fresh lime juice
• 1 tbsp red wine vinegar
• 1/2 tsp fine sea salt
• 1/4 tsp freshly ground black pepper
• 1/2 tsp ground cumin
• 1 tsp maple syrup (vegan version) or honey (vegetarian version)

Optional Garnish

• 1 tbsp extra fresh parsley or cilantro, chopped
• 1 lime, cut into wedges
• 1 tbsp toasted pumpkin seeds
• A few extra avocado cubes or cheese cubes

Instructions

1. Place 1 cup quinoa in a fine-mesh strainer and rinse under cold running water for 45-60 seconds, rubbing the grains gently with your fingers. Drain well. Rinsing removes saponins - naturally occurring compounds that can make quinoa taste bitter or soapy.
2. Transfer the rinsed quinoa to a medium saucepan. Add 1 3/4 cups water and 1/4 tsp fine sea salt. Bring to a boil over medium-high heat. Once boiling, reduce the heat to low, cover the pan tightly, and simmer for 14-15 minutes until the water is fully absorbed.
3. Turn off the heat and leave the quinoa covered for 5 minutes to finish steaming. Remove the lid and fluff gently with a fork.
4. Spread the cooked quinoa on a large plate or tray and allow it to cool for 15 minutes. Cooling prevents the vegetables and herbs from wilting when they come into contact with the warm grain.
5. If using frozen fava beans, lima beans, or shelled edamame, cook according to package instructions, then drain and cool completely. Measure out 1 cup. If using frozen corn, thaw completely and pat dry with a kitchen towel.
6. Dice the tomatoes, cucumber, red onion, and red bell pepper. Slice the olives. Chop the parsley or cilantro. If using optional chili, remove the seeds and finely dice. Keep each vegetable separate until assembly.
7. For the vegetarian version, dice 1/2 cup queso fresco or feta-style cheese into 1/2-inch cubes. For the vegan version, dice 1 medium avocado into 1/2-inch pieces - hold aside and add at the end.
8. In a small bowl, whisk together the olive oil, fresh lime juice, red wine vinegar, fine sea salt, black pepper, ground cumin, and maple syrup (or honey for vegetarian version). Whisk for 20-30 seconds until the dressing looks slightly glossy and emulsified.
9. Add the cooled quinoa to a large mixing bowl. Add the beans, corn, tomato, cucumber, red onion, red bell pepper, olives, parsley or cilantro, and optional chili. Pour the dressing over the top and toss gently for 30-45 seconds until everything is evenly coated.
10. For the vegetarian version, gently fold in the diced cheese. For the vegan version, gently fold in the diced avocado using a soft folding motion so the pieces stay mostly intact and do not become mashed.
11. Let the assembled salad rest at room temperature for 10 minutes so the flavors come together. Taste and adjust: add 1 tsp lime juice for more brightness, a pinch of salt if the flavor tastes flat, or 1 tsp olive oil if the salad feels dry.
12. Serve at room temperature or slightly chilled. Spoon into a wide shallow serving bowl and garnish with extra fresh herbs, lime wedges, and toasted pumpkin seeds. Serve as a light meal, lunch bowl, or side alongside soup, roasted vegetables, or plant-based protein.

Nutritional Information

Approximate values per serving, based on 4 servings using the vegan avocado version. Values will vary depending on bean choice, whether cheese or avocado is used, corn type, and specific brand of ingredients.

• Calories: approximately 330-390 kcal
• Protein: approximately 10-13 g
• Carbohydrates: approximately 42-50 g
• Fat: approximately 14-18 g
• Fiber: approximately 8-10 g
• Key Nutrients Present: Plant-based protein, fiber, vitamin C, iron, potassium, magnesium, folate.

Nutrition values are approximate and may vary depending on ingredient brands, preparation method, and serving size.

Wellness Connection

Quinoa Solterito is not built around a single hero ingredient. Its nutritional value comes from the way everything works together: quinoa and beans supply plant-based protein and fiber; corn, tomato, cucumber, and bell pepper add color, vitamins, and freshness; herbs and lime contribute both flavor and micronutrients; olive oil provides healthy fats and helps the dressing carry flavor into every grain and vegetable. Avocado, in the vegan version, adds creaminess and additional healthy fat. Cheese, in the vegetarian version, adds protein and a mild acidity that brightens the whole bowl.

That accumulation of complementary contributions is exactly what Hanuvier means by a systems-based approach to wellness. No single ingredient here does everything. The dish works because the ingredients do - together. And practically speaking, it is one of the easiest meals to return to week after week: fresh, colorful, flexible, and ready in under an hour.

Frequently Asked Questions

What is solterito?

Solterito (also called solterito arequipeno or soltero de queso) is a traditional Peruvian salad from Arequipa, a region in southern Peru. The classic version includes fava beans, corn, tomato, onion, fresh cheese, black olives, herbs, and a lime and vinegar dressing. This Hanuvier version adds quinoa to make the salad a more complete meal, while keeping the dish's colorful, vegetable-forward character.

Can I use canned beans instead of cooking dried beans?

Yes. Canned fava beans, butter beans (which are large lima beans), or cannellini beans all work well. Drain and rinse thoroughly before using. If using canned corn, the same applies - drain, rinse, and pat dry so the salad does not become watery.

How do I make this completely vegan?

Two swaps: replace the queso fresco or feta with diced avocado, and use maple syrup instead of honey in the dressing. Every other ingredient is already fully vegan. Add the avocado last and fold gently so the pieces stay intact.

How long does it keep?

The salad (without avocado) keeps well in an airtight container in the refrigerator for up to 3 days. Before serving leftovers, stir gently and refresh with 1 tsp lime juice and 1 tsp olive oil. If using avocado, add it only on the day you plan to eat it - stored overnight, avocado will brown and soften.

Can I use a different grain instead of quinoa?

Yes. Cooked farro, bulgur wheat, brown rice, or pearl couscous all work well as substitutes. For a grain-free version, use cooked cauliflower rice, though the texture and nutritional profile will be noticeably different. Quinoa is the recommended choice because of its protein content, fluffy texture when cooled, and authentic Andean connection to the dish.

What is Hanuvier's systems-based approach to wellness and beauty?

The body functions as an interconnected system, with nutrients participating in multiple biological processes and often working alongside one another. Hanuvier uses this systems perspective to develop thoughtfully formulated products that support wellness, beauty, or both through a holistic approach rather than a single-ingredient focus.

Related Recipes & Articles

More plant-based recipes from the Hanuvier Wellness Hub

• Mujadara - Levantine Lentils and Rice
• Vegan Bibimbap - Korean Rice Bowl
• Berry Rose Smoothie

From the Hanuvier Wellness Hub

• Wellness and Beauty: Can One Truly Exist Without the Other?
• Is Protein Alone Enough? The Case for a Systems-Based Approach to Wellness