Solerito (Peruvian bean salad)
Peruvian Solterito Salad: A Taste of Our Trip to Peru
In May 2026, for my 45th birthday, we traveled to Peru for the first time—and needless to say, we fell in love with it. I loved everything about Peru: the incredible landscapes, culture, people, the coffee culture, and especially the food. We were adventurous and tried everything from alpaca steak to fried guinea pig (cuy), one of Peru's most traditional specialties. Among all the delicious dishes we tasted, one simple salad really stayed with me: solterito.
Solterito, also known as solterito de queso or solterito arequipeño, is a traditional salad from Arequipa, in southern Peru. It is closely associated with the city's traditional picanterías and typically combines fava beans, large-kernel Peruvian corn, tomatoes, red onion, fresh cheese, olives, herbs, and rocoto pepper. The name solterito means "little bachelor," although the exact story behind the name isn't entirely clear. Like many traditional dishes, there are several charming stories surrounding its origins.
What I love about solterito is how fresh, colorful, and uncomplicated it is. You get sweetness from the tomatoes and corn, earthiness from the beans, creaminess from the cheese or avocado, crunch from the peppers and onion, and brightness from lime, vinegar, and fresh herbs. My version is inspired by the traditional dish, with a few changes: I use cooked red beans, tomatoes, corn, avocado, bell peppers, red onion, and tofu or feta, finished with lime juice, apple cider vinegar, and cilantro.
From a nutritional perspective, this is a fantastic fiber-rich salad. Beans provide both soluble and insoluble fiber, while the vegetables, corn, avocado, and onion contribute additional types of fiber and plant compounds. Soluble fibers can be fermented by gut bacteria, producing short-chain fatty acids (SCFAs), while insoluble fiber helps add bulk to the stool and supports regular bowel movements. Eating a variety of plant foods also gives your microbiome a broader range of substrates to work with.
I particularly love meals like this for women's health, because fiber becomes increasingly important as we age. A diet rich in fiber can support digestive regularity, satiety, and healthy blood glucose regulation. Instead of focusing on one "superfood," I prefer creating meals with plant diversity—and this salad gives you beans, corn, tomatoes, avocado, peppers, onion, and herbs all in one bowl.
And that's ultimately what I love about solterito: it's nourishment that doesn't feel like health food. It's colorful, satisfying, full of texture and flavor, and incredibly easy to make. I love serving it alongside grilled meat, where its fresh acidity balances a richer main course, but it also makes a delicious light meal on its own.
Every time I make this salad, I get a little taste of our Peruvian adventure—and a reminder of a 45th birthday I'll never forget.
RECIPE
Ingredients
500 g tomatoes, chopped
500 g cooked red beans, drained and rinsed (you can use fava or any other beans)
250 g sweet corn
125 g avocado, chopped
100 g tofu feta or regular feta cheese, crumbled or cubed
100 g bell peppers, chopped
50 g red onion, finely chopped
salt and pepper as needed
Dressing
40 ml fresh lime juice
2 Tbsp apple cider vinegar
A handful of fresh cilantro, finely chopped
Instructions
Prepare the vegetables: Wash and chop the tomatoes, bell peppers, avocado, and red onion. Drain and rinse the cooked beans.
Make the dressing: In a small bowl, combine the lime juice, apple cider vinegar, and chopped cilantro. Mix well.
Combine: Add the tomatoes, beans, corn, avocado, bell peppers, red onion, and tofu or feta to a large bowl.
Dress the salad: Pour the dressing over the ingredients and gently toss until everything is evenly coated.
Add salt and black pepper as needed - taste first because feta can be salty.
Serve: Enjoy immediately as a fresh, colorful side dish alongside your favorite grilled meat, or serve it on its own for a light, fiber-rich meal.
As usual, these are my thoughts and ideas, not medical advice. You are encouraged to create your own recipes or search for some suited to your needs. I am just sharing my recipes, hoping that I can inspire some of you to make healthier food choices.
Please remember that we all have different nutritional needs and that food affects us differently. If you are not sure which foods are best for you, reach out for a free phone consultation.
In good health,
Ioana