ARMADA DEL ECUADOR
LICEO NAVAL – QUITO
2023 – 2024
Interdisciplinary English Project
The Superfood in Ecuador
Name: Marianne Martinez Morquecho
Course: 2 Baccalaureate Intermediate
Lic.: Janeth Chanataxi
School year: 2023 – 2024
The superfood: Chocho
It is an erect herbaceous legume with robust, somewhat woody stems. It reaches a
height of 1.8 to 2 m. It is cultivated mainly between 2,000 and 3,800 meters above sea
level, in temperate and cold climates.
Chocho is a product that the Andean peoples appreciate and know how to use its
properties. Chocho is cultivated when the soil does not have enough nutrients, due to
its fertilizing characteristic, since it manages to fix atmospheric nitrogen to the soil.
The Chocho plant enters its maximum flowering in the months of February and March,
so the lupine flower symbolizes for the Andean cultures of northern Ecuador, the
season of flowering-spring and abundance of tender grains to eat, a time that It is
celebrated at the Pawkar Raymi festival.
Nutritional density. _
For every 100g, this food provides 40% more protein than soybeans, which makes it an
Andean “superfood”. In addition to its great protein intake, it is rich in minerals such as
zinc. potassium, magnesium, iron, phosphorus and calcium. Essential for the
functioning of our immune system and promoters of health maintenance. I personally
consider this product to be an alternative for those who do not consume a wide variety
of vegetables and fruits. Chochos provide a variety of essential nutrients, and we don't
need to consume huge amounts to get the most out of them. Additionally, its high fiber
content gives a feeling of satiety and reduces appetite.
Also noteworthy is its vitamin content, mainly those of group B: Thiamin (B1).
Riboflavin (B2), Niacin (B3). The Dicorne chocho, being a minimally processed product,
keeps the natural vitamins of the product intact.
Weird but true superfood fact. _
Dairy Substitute: Chocho is often used as an alternative to dairy products, especially in
the form of chocho milk. It is a popular choice for those who follow vegan diets or are
lactose intolerant. The current incidence of certain pathologies such as intolerance to
lactose and allergies, also boost the interest in this product.
Benefits for Ecuadorian people´s health. _
Fundamental in the formation and formation of bones, and the high concentration of
protein is important for muscle regeneration. Due to the concentration of calcium and
protein. It is found in the shell of the chocho, for this reason, its consumption is
recommended without peeling it. It acts as a regulator of calcium in the skeletal system,
monitors the activity of the heart muscle and collaborates in the production of the
energy necessary for the functioning of the human body.
This element helps fight anemia, being essential in the production of red blood cells
and in the transport of oxygen through the bloodstream, thus collaborating very actively
with the immune system, preventing the onset of diseases.
The chocho contains protein, the main substance for the formation, recovery and
reinforcement of cells and the. Its inclusion in the diet in replacement of protein of
animal origin will provide all the benefits of protein, but will avoid the side effects of the
intake of animal protein.
The consumption of the chocho will provide the necessary vitamins and minerals to
strengthen the immune system. Once cooked to eliminate alkaline substances that are
toxic to the body, it can be consumed in different ways.
My diet. _
In my diet there is always this superfood: chocho. In the morning I eat them with a
tomato and onion salad, at 12 am I eat dehydrated chocho snacks and at night I have
chocho milk with some cookies I always do this on Tuesdays and Thursdays so my
immune system is very well for the benefits of consuming chocho. And that's why my
daily menu is healthy.
Conclusion. _
In short, chocho is a superfood that comes from Ecuador, it is a legume grown in the
Andean regions, it is also known as Andean soy due to its high protein and fat content.
Its nutritional value is made up of a high content of quality proteins (14g), dietary fiber
(2.5g) and minerals such as iron, calcium, phosphorus, magnesium and potassium. It is
also a source of essential fatty acids, such as omega-3 and omega-6 and is low in
saturated fat, giving us a total of 126 kcal (calories).
And it gives us many benefits such as calcium, an element that teeth and bones absorb
to ensure their growth and maintain solidity, produces hemoglobin, transports oxygen
and increases resistance to disease, regulates glucose (has been shown to have
positive effects for people with type II diabetes), combat stress, helps maintain the
bone system, heart muscle activity and helps produce energy, etc.
An important fact is that since ancient times, the chocho has been one of the essential
foods of our aborigines and their ancestral wisdom. In records from the 17th century,
there is evidence that the natives included chocho as one of an essential food in their
nutrition. A strange but true fact about chocho is that the milk of chocho that does exist
is often used as an alternative to dairy products. It’s a popular choice for those who
follow vegan diets or are lactose intolerant.
I chose this superfood since most of my menu is always at lunch and dinner in my diet
and I wanted to know if my health is in good condition due to its consumption, and it is
due to all the contributions from the chocho.
Annexes_.
References_.
1. Castro, L. (2021, 7 marzo). Lupino » Qué es, características, beneficios
¿Engorda? ¿Para qué sirve? Faqs.Zone. https://faqs.zone/lupino/
2. Supermaxi. (2021). El chocho y sus potenciales. Supermaxi.
https://www.supermaxi.com/el-chocho-y-sus-potenciales/#:~:text=El
%20chocho%20es%20una%20legumbre,por%20su%20contenido%20de
%20prote%C3%ADna.
3. Beneficios de incluir chochos en la alimentación. (2021, 16 octubre). La Hora.
https://www.lahora.com.ec/tungurahua/beneficios-de-incluir-chochos-en-
la-alimentacion/
4. Alimentación Saludable. (2021, 22 abril). Centers for Disease Control and
Prevention.
https://www.cdc.gov/healthyweight/spanish/healthyeating/index.html
Phase 2: Recipes with Chocho
First recipe
Chocho Soffle
Difficulty: Low
Time: 35 min
Portions: 6
Ingredients:
2 cups of chochos
4 eggs, separated into whites and yolks
1 cup semi-skimmed milk
2 tablespoons of flour
1 tablespoon unsalted butter
4 cups chopped baby spinach
½ cup chopped almonds
¼ cup of milk cream
Salt, pepper and nutmeg to taste
Preparation:
Prepare a bechamel sauce by heating the butter in a small saucepan.
1. Add flour and brown for two minutes. Pour in the milk, season with salt, pepper
and nutmeg.
2. Cook for five minutes, stirring continuously, with a whisk
3. Remove from heat and cool.
4. In a bowl, beat the yolks until they are creamy, add the cold bechamel sauce,
whipped cream and mix well. With a spatula, fold in the spinach, almonds,
lupines (chochos) and beaten egg whites until stiff.
5. Stir in an enveloping manner.
6. Season with salt and pepper. Arrange the preparation in individual, greased
and floured soufflé molds. Bake in a preheated oven at medium temperature
(180°C/ 350°F) for 25 minutes. Serve immediately.
Second recipe
Chocho and Pineapple Sweet
Difficulty: Low
COOKED BY: 1 person
Duration: 18 min
Portions: 2
Ingredients:
1/2 cup dehydrated chochos
1 cup pineapple jam
1/2 cup Water
2 sweet peppers
2 star anise
2 cinnamon sticks
1/4 tsp lemon juice
Preparation:
1. In a pot, place the water and spices and cook until it boils. Remove from the
heat and add the lemon juice.
2. Sift the spices and add the water to the pineapple jam. Mix well so that
everything is integrated and set aside.
3. Separately, in a food processor or with a very sharp knife, finely cut the peeled
chochos and add them to the previous preparation.
4. Stir with a wooden spoon until everything is integrated and check that it retains
the texture of jam. Store refrigerated.
Third recipe
Chocho milk
Difficulty: Low
COOKED BY: 1 person
Duration: 5 min
Portions: 2
Ingredients:
500 ml Water
1 cup of chochos
Preparation:
1. Put the cup of chocho and the 500 ml of water in the blender until everything is
mixed and there are no lumps.
2. If there are lumps, strain it.
3. Finally put in a glass and drink, you can put chocolate.
