7 Easy South American Dinner Recipes That’ll Wow Your Family Tonight

Looking for dinner ideas that are bold, fresh, and super simple? These easy South American dinner recipes will bring the vibrant flavors of the continent right to your kitchen—no fancy skills or hard-to-find ingredients needed! Whether you want something hearty, light, or totally plant-based, you’re about to discover dishes that are both delicious and easy to whip up. Let’s dig in!

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Why South American Dinners Are a Healthy, Flavorful Choice

South American cuisine is famous for using loads of beans, rice, chicken, corn, and colorful veggies. According to nutrition experts, the traditional South American diet is rich in plant-based foods and lean proteins, making it a heart-healthy choice for families12. In fact, studies show that people in regions like Costa Rica’s Nicoya Peninsula (one of the world’s “blue zones”) enjoy long, healthy lives thanks to their veggie-heavy, bean-filled meals2.

“It embodies what a lot of Latin cuisines have, which is a diet that is rich in beans, legumes like black beans, red kidney beans, avocado, colorful vegetables like all the pepper varieties, tomatoes, yams, plantains – and they do eat the leaner choices of protein, like fish and chicken.” — Carla Puche, nutritionist2

Typical South American Dinner Plate

Food Group	Common Ingredients	Health Benefits
Protein	Chicken, beans, fish	Lean, high in fiber12
Grains	Rice, corn, quinoa	Energy, B vitamins1
Vegetables	Tomatoes, peppers, onions	Vitamins, antioxidants12
Healthy Fats	Avocado, olive oil	Heart-healthy fats2

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1. Peruvian-Style Baked Chicken (Pollo a la Brasa)

Peruvian chicken is famous for its zesty marinade and juicy flavor. It’s easy enough for a weeknight but tastes like you ordered takeout!

Ingredients

• 2 pounds chicken thighs (skin on)
• 2 cloves garlic, minced
• 1/2 tablespoon cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon pepper
• 1/2 teaspoon salt
• 1 large lemon, juiced
• 2 tablespoons olive oil

For the Green Sauce (Aji Verde)

• 1 cup cilantro
• 1 small jalapeño, chopped
• 1 clove garlic, minced
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1/4 teaspoon salt
• 1/2 cup sour cream

Instructions

1. Preheat oven to 400°F (200°C). Line a baking dish with parchment paper.
2. In a bowl, mix garlic, cumin, paprika, salt, pepper, lemon juice, and olive oil. Add chicken and toss to coat.
3. Place chicken in the dish, skin side up. Bake for 30–35 minutes, until cooked through.
4. While chicken bakes, blend all green sauce ingredients until smooth.
5. Let chicken rest 5 minutes. Drizzle with green sauce and serve34.

Pro Tip: For crispier skin, broil the chicken for the last 2–3 minutes!

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2. Brazilian Veggie Moqueca (Coconut Stew)

Moqueca is a comforting Brazilian stew, usually made with fish. This version swaps in squash and coconut milk for a totally plant-based, creamy dinner5.

Ingredients

• 2 cups assorted squash (butternut, acorn), cubed
• 1 onion, sliced
• 1 bell pepper, sliced
• 2 cloves garlic, minced
• 1 can (14 oz) coconut milk
• 1 tablespoon olive oil
• 1 lime, juiced
• 1/2 cup cilantro, chopped
• 1 small chili, sliced (optional)
• Salt and pepper to taste

Instructions

1. Heat olive oil in a large pot over medium heat.
2. Add onion, bell pepper, and garlic. Sauté 3–4 minutes.
3. Add squash, coconut milk, and chili. Simmer 15–20 minutes, until squash is tender.
4. Stir in lime juice, cilantro, salt, and pepper. Serve hot with rice5.

Pro Tip: Add hearts of palm or diced tomatoes for even more flavor!

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3. Colombian Black Bean Stew

This stew is hearty, healthy, and budget-friendly. It’s packed with black beans, onions, and garlic—plus it’s super filling6.

Ingredients

• 2 cans black beans, drained and rinsed
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 bell pepper, chopped
• 1 teaspoon cumin
• 1 teaspoon smoked paprika
• 1 tablespoon olive oil
• 1 cup vegetable broth
• Salt and pepper to taste
• Fresh cilantro, for topping

Instructions

1. Heat olive oil in a pot over medium heat.
2. Add onion, garlic, and bell pepper. Cook 5 minutes.
3. Stir in cumin and paprika. Cook 1 minute.
4. Add beans and broth. Simmer 15–20 minutes.
5. Season with salt and pepper. Top with cilantro and serve with rice or avocado6.

Pro Tip: Squeeze a little lime on top for a fresh kick!

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4. Chicken Empanadas

Empanadas are South America’s favorite hand pies. This easy chicken version is baked, not fried, for a lighter take78.

Ingredients

• 2 cups cooked chicken, shredded
• 1 onion, diced
• 1 bell pepper, diced
• 1/2 cup green olives, chopped
• 1 teaspoon paprika
• 1 teaspoon cumin
• 1 tablespoon tomato paste
• 1 package refrigerated pie crusts (or empanada dough)
• 1 egg, beaten (for brushing)
• Salt and pepper to taste

Instructions

1. Preheat oven to 375°F (190°C).
2. Sauté onion and bell pepper in a pan until soft. Add chicken, olives, paprika, cumin, tomato paste, salt, and pepper. Mix well and cool slightly.
3. Roll out dough and cut into 4–5 inch circles.
4. Place 2 tablespoons filling in each circle. Fold over and pinch edges to seal.
5. Brush with beaten egg. Place on baking sheet.
6. Bake 20–25 minutes until golden78.

Pro Tip: Serve with chimichurri or a simple salsa for dipping!

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5. Leticia’s Modern Rice & Beans

Rice and beans are a staple all over South America. This version uses wild and brown rice for extra nutrition, plus black beans and herbs for flavor8.

Ingredients

• 1 cup wild or brown rice, uncooked
• 1 can black beans, drained and rinsed
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 teaspoon cumin
• 1 teaspoon oregano
• 1 tablespoon olive oil
• 2 cups vegetable broth or water
• Salt and pepper to taste
• Chopped parsley or cilantro

Instructions

1. Heat olive oil in a pot. Sauté onion and garlic until soft.
2. Add rice, cumin, and oregano. Stir to coat.
3. Pour in broth, bring to a boil, then simmer covered until rice is cooked (about 40 minutes).
4. Stir in black beans, salt, and pepper. Heat through.
5. Top with parsley or cilantro and serve8.

Pro Tip: Add a fried egg or sliced avocado on top for a complete meal!

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6. Cheesy Roasted Corn & Sweet Potato Enchiladas

These enchiladas are cozy, cheesy, and loaded with sweet potatoes and corn. They’re totally vegetarian and perfect for a crowd6.

Ingredients

• 2 cups sweet potato, diced
• 1 cup corn kernels (fresh or frozen)
• 1 can black beans, drained
• 1 cup shredded cheese (cheddar or mozzarella)
• 8 corn tortillas
• 1 can enchilada sauce
• 1 teaspoon cumin
• 1 teaspoon chili powder
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions

1. Preheat oven to 400°F (200°C). Toss sweet potatoes with olive oil, salt, and pepper. Roast 20 minutes.
2. Mix roasted sweet potatoes, corn, black beans, half the cheese, cumin, and chili powder.
3. Fill tortillas with mixture, roll up, and place in a baking dish.
4. Pour enchilada sauce over the top. Sprinkle with remaining cheese.
5. Bake 20 minutes until bubbly6.

Pro Tip: Top with sliced jalapeños or fresh cilantro for extra flavor!

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7. Salsa de Palmito (Brazilian Hearts of Palm Salad)

This salad is light, zesty, and bursting with flavor. It’s a great side or a main for a lighter dinner6.

Ingredients

• 1 can hearts of palm, sliced
• 2 tomatoes, diced
• 1/2 red onion, finely chopped
• 2 green onions, sliced
• 2 tablespoons olive oil
• 1 lime, juiced
• Salt and pepper to taste

Instructions

1. In a bowl, combine hearts of palm, tomatoes, red onion, and green onions.
2. Drizzle with olive oil and lime juice.
3. Toss gently, season with salt and pepper, and serve chilled6.

Pro Tip: Add diced avocado or chopped cilantro for a creamy twist!

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Frequently Asked Questions (FAQ)

1. What are the healthiest South American dinner recipes?

The healthiest recipes usually include lots of beans, veggies, and lean proteins like chicken or fish. Dishes like black bean stew, veggie moqueca, and rice & beans are packed with fiber and nutrients2.

2. Are South American dinners spicy?

Some can be, especially if they use chilies or hot sauces, but you can always adjust the spice level to your taste. Most recipes here are mild but flavorful78.

3. Can I make these recipes vegetarian or vegan?

Absolutely! Many South American dishes are naturally plant-based, like moqueca (with squash), black bean stew, and hearts of palm salad. You can swap beans for meat in empanadas or enchiladas, too65.

4. What sides go well with these dinners?

Rice, plantains, avocado, simple salads, and corn-based sides (like arepas or tortillas) are classic pairings for South American meals12.

5. Can I prep these recipes ahead of time?

Yes! Most of these dishes (especially stews, rice & beans, and empanadas) taste even better the next day. You can prep fillings or sauces ahead and assemble or reheat when ready36.

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Conclusion: Bring South America to Your Table—The Easy Way!

Dinner doesn’t have to be boring or complicated. With these easy South American dinner recipes, you can enjoy bold flavors, healthy ingredients, and a little adventure—right in your own kitchen. From zesty Peruvian chicken to creamy veggie moqueca and hearty black bean stew, there’s something for everyone. So grab your apron, turn up some Latin tunes, and get cooking. Buen provecho!