🏠 Home > 🗺️ Recipes > 🍝 Main Dishes > 🇨🇴 Colombia Main Dishes > 🍝 1.Light Bogotá-Style Ajiaco , 2.Coastal Fish Sancocho (Sancocho de Pescado) , 3.Lentejas con Verduras (Healthy Colombian Lentils)
🍝 Healthy Colombian Comfort: Main Dishes That Keep You Fit
Hey there! So, you love the bold, vibrant flavors of South America, but you’re also trying to keep an eye on the scale? I totally get it. Usually, when people think of Colombian food, they imagine massive plates of fried pork belly, mountains of white rice, and heavy carbs. But here’s a secret I want to share with you: Colombian cuisine is actually rooted in incredible biodiversity—fresh herbs, lean proteins, and amazing root vegetables that can be turned into a weight-loss dream if you know the right tricks.
Colombian food has been trending globally lately because it’s so soul-warming, but many people are looking for ways to enjoy it without the "food coma." In this guide, we are going to reinvent the classics. I’ve picked three iconic dishes that are traditionally quite heavy and gave them a "light" makeover. We are talking about the famous Chicken Ajiaco, the heart-healthy Fish Sancocho, and a protein-packed Colombian Lentil Stew.
Let’s get cooking and show the world that healthy eating doesn't have to be boring!
🥗 Introduction: Flavor Without the Calories
Colombian recipes are gaining massive popularity in the US, Europe, and Asia because they use simple, "real" ingredients. However, the traditional portions can be a bit much for a weight-loss journey. The beauty of these dishes is that they are naturally gluten-free (mostly corn and potato-based) and rely on simmering rather than frying to extract flavor.
In this article, we’re focusing on three specific recipes that will keep you full without the extra calories:
🥇 1.Light Bogotá-Style Ajiaco: A creamy chicken and potato soup made lighter by balancing the potato types.
🥈 2.Coastal Fish Sancocho (Sancocho de Pescado): A bright, citrusy seafood stew that swap heavy meats for lean white fish.
🥉 3.Lentejas con Verduras (Colombian Lentils): A plant-forward, fiber-rich stew that is a staple in every Colombian home.
🍲 Recipe 1: Light Bogotá-Style Ajiaco
🥣 About this Recipe
Ajiaco is the pride of Bogotá. Traditionally, it uses three types of potatoes to create a thick, creamy consistency. It’s the ultimate comfort food for a rainy day. In this version, we keep the signature "Guascas" herb flavor but adjust the portions of the starchy potatoes and pack it with extra shredded chicken breast to keep the protein high and the glycemic index lower.
📝 Ingredients & Measurements
• Chicken breast (skinless): 500 grams
• Yellow potatoes (Papa Criolla): 200 grams
• Red potatoes (diced): 200 grams
• Fresh corn on the cob (cut into rounds): 2 small ears
• Dried Guascas leaves: 2 tablespoons
• Green onions (chopped): 3 stalks
• Garlic (minced): 3 cloves
• Chicken broth (low sodium): 1.5 liters
• Capers (for garnish): 1 tablespoon
• Light sour cream or Greek yogurt: 1 tablespoon (optional garnish)
• Fresh avocado (sliced): 1/4 per serving
• Salt and black pepper: to taste
👩🍳 Step-by-Step Instructions
1.In a large pot, add the chicken broth, chicken breasts, green onions, and garlic. Bring to a boil and then simmer until the chicken is cooked through.
2.Remove the chicken and shred it using two forks. Set it aside.
3.Add the red potatoes and the corn rounds to the broth. Let them simmer for about 15 minutes.
4.Add the yellow potatoes (Papa Criolla). These are small and will melt into the broth, providing that signature thickness without needing heavy cream.
5.Stir in the Guascas leaves. This is the most important part—the flavor won't be "Ajiaco" without them!
6.Let the soup simmer until the yellow potatoes have mostly dissolved and the red potatoes are tender.
7.Return the shredded chicken to the pot and stir.
8.Serve in a bowl, topped with a few capers and a slice of avocado. Skip the traditional side of white rice to save about 200 calories!
💡 Tips & Mistakes to Avoid
• Don't skip the Guascas: You can find these online or at Latin markets. Without them, it’s just chicken potato soup.
• Avoid over-mashing: You want some potato chunks left for texture.
• Watch the toppings: Traditional Ajiaco is served with heavy cream. Use a dollop of non-fat Greek yogurt instead; it gives the same tang for a fraction of the calories.
• Sodium trap: Use low-sodium broth because the capers you add later are already very salty.
❓ FAQ
Q1.Can I make this in a slow cooker?
Yes! Put everything except the yellow potatoes in for 6 hours on low, then add the yellow potatoes for the last hour.
Q2.What if I can't find Papa Criolla?
You can use Yukon Gold potatoes, but you might need to mash a few of them against the side of the pot to get the right thickness.
Q3.Is Ajiaco good for meal prep?
It’s amazing! The flavors actually get deeper the next day.
📝 Summary
This Light Ajiaco gives you all the earthy, herbal satisfaction of the original Bogotano version but cuts the fat by using skinless breast and limiting the "creaming" to the natural breakdown of the potatoes.
🐟 Recipe 2: Coastal Fish Sancocho (Sancocho de Pescado)
🥣 About this Recipe
Sancocho is usually a "meat feast" with beef, pork, and chicken. To make it weight-loss friendly, we look to the Caribbean coast. Fish Sancocho is lighter, faster to cook, and rich in Omega-3 fatty acids. By increasing the amount of pumpkin and reducing the yuca (cassava), we create a nutrient-dense meal that feels incredibly indulgent.
📝 Ingredients & Measurements
• Firm white fish (Tilapia, Cod, or Snapper): 600 grams
• Yuca (Cassava), peeled and chunked: 150 grams
• Green plantain (peeled and sliced): 1 medium
• Pumpkin or Butternut squash (cubed): 300 grams
• Tomato (diced): 2 large
• White onion (finely chopped): 1 medium
• Cilantro (freshly chopped): 1/2 cup
• Cumin powder: 1 teaspoon
• Fish stock or water: 1.2 liters
• Lime juice: 2 tablespoons
• Salt: 1 teaspoon
👩🍳 Step-by-Step Instructions
1.In a large pot, combine the fish stock, diced tomatoes, onions, cumin, and half of the cilantro. Bring to a simmer.
2.Add the green plantain chunks. These take the longest to soften, so let them cook for about 10 minutes first.
3.Add the yuca and the pumpkin. The pumpkin will eventually break down and give the broth a beautiful orange color and natural sweetness.
4.Simmer for about 20-25 minutes until the root vegetables are fork-tender.
5.Gently lay the fish fillets on top of the vegetables. Do not stir too vigorously, or the fish will break apart.
6.Cover the pot and cook for 5-8 minutes depending on the thickness of the fish.
7.Turn off the heat and stir in the remaining cilantro and the lime juice.
8.Serve the soup in large bowls. Ensure everyone gets a piece of fish and a mix of the veggies.
💡 Tips & Mistakes to Avoid
• Choosing the fish: Don't use delicate fish like Sole; it will disappear into the broth. Stick to firm, meaty white fish.
• Peeling the plantain: If the skin is stubborn, score it length-wise with a knife and soak it in hot water for a minute.
• Don't overcook the yuca: Yuca can go from "perfect" to "mush" quickly. Keep an eye on it.
• The Lime Factor: Add the lime juice at the very end to keep the flavor bright and fresh.
❓ FAQ
Q1.Can I use frozen fish?
Yes, just thaw it completely and pat it dry before adding it to the pot.
Q2.Is this spicy?
No, Colombian Sancocho is savory. If you want heat, add a little chopped chili to your individual bowl.
Q3.Can I replace yuca?
You can use extra potato or even parsnips, though the taste will change slightly.
📝 Summary
Coastal Fish Sancocho is a bright, refreshing take on a traditional stew. It’s high in protein and healthy fats while staying low in calories by focusing on water-based broth and plenty of vegetables.
🍄 Recipe 3: Lentejas con Verduras (Healthy Colombian Lentils)
🥣 About this Recipe
Lentils are a weekly staple in Colombia. Usually, they are served with a side of rice and fried "Tajadas" (sweet plantains). In this weight-loss version, we pack the lentils with so many vegetables that you won't even miss the rice. Lentils are fantastic for weight loss because they are loaded with fiber, which keeps you full for hours.
📝 Ingredients & Measurements
• Dried brown or green lentils: 250 grams
• Carrots (diced): 2 medium
• Zucchini (diced): 1 large
• Spinach (fresh): 2 cups
• Hogao sauce (Sautéed tomato and onion): 1/2 cup
• Vegetable broth: 1 liter
• Potato (diced into small cubes): 1 small
• Cumin: 1/2 teaspoon
• Bay leaf: 1 leaf
• Salt and pepper: to taste
👩🍳 Step-by-Step Instructions
1.Rinse the lentils under cold water to remove any debris.
2.In a pot, combine the lentils, vegetable broth, diced carrots, and the bay leaf.
3.Bring to a boil, then reduce heat to low. Cover and simmer for about 20 minutes.
4.Add the small diced potato and the "Hogao" (sautéed tomato and onion).
5.Continue to cook for another 10-15 minutes until the lentils are soft.
6.During the last 5 minutes of cooking, stir in the diced zucchini. We add it late so it stays slightly firm and doesn't get mushy.
7.Right before serving, fold in the fresh spinach. The heat from the lentils will wilt the spinach in seconds.
8.Season with cumin, salt, and pepper.
9.Serve as a thick stew. If you really want a "base," serve it over a small bed of cauliflower rice instead of white rice.
💡 Tips & Mistakes to Avoid
• Salt timing: Don't add too much salt at the beginning; it can sometimes make the lentils tough. Season at the end.
• Vegetable variety: Feel free to throw in any "fridge leftovers" like bell peppers or celery.
• Texture control: If you like a thicker stew, take one ladle of the cooked lentils, blend it, and stir it back in.
• Sautéing the Hogao: Use just a tiny spray of olive oil to sauté your onions and tomatoes to keep the fat content low.
❓ FAQ
Q1.Should I soak the lentils?
For brown or green lentils, soaking isn't strictly necessary, but 30 minutes in water can help with digestion.
Q2.Can I add meat?
If you want more protein, some lean ground turkey works beautifully in this recipe.
Q3.Can I freeze this?
Yes! Lentils freeze perfectly for up to 3 months.
📝 Summary
Colombian lentils are the ultimate "bang for your buck" meal. They are cheap, incredibly healthy, and this vegetable-heavy version provides a massive volume of food for very few calories.
🏁 Final Thoughts
See? I told you that you didn't have to give up your love for Colombian flavors just to stay healthy! Whether it’s the herbal warmth of the Ajiaco, the tropical zest of the Fish Sancocho, or the earthy comfort of the Lentils, these dishes prove that "diet food" can be deeply satisfying.
Cooking these at home is actually quite simple. The most important thing is the quality of your ingredients—fresh cilantro, good onions, and real garlic make all the difference. You don't need fancy equipment, just a big pot and a little bit of patience.
I’d love for you to try making these one by one. Maybe start with the Ajiaco this weekend! Once you see how easy and delicious they are, you’ll never look at "weight loss food" the same way again. Don't forget to share your photos and tell me which one was your favorite. Happy cooking, friend!
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