🏠 Home > 🗺️ Recipes > 🍨 Desserts > 🇵🇾 Paraguay Desserts > 🍨 1.Mbaipy He’é (Sweet Corn Porridge) , 2.Arroz con Leche (Creamy Rice Pudding) , 3.Dulce de Mamón (Sweet Papaya Preserve)
🍨 Sweet Simplicity: Wholesome Paraguayan Desserts for a Balanced Diet
🍮 An Introduction: The Sweet, Simple Side of Paraguay
Paraguayan desserts are a beautiful reflection of the country's culinary roots: simple, resourceful, and satisfying. Unlike the complex, heavily buttered European baking traditions, these sweets are often based on local staples like corn, milk, cane honey (molasses), and tropical fruits, lending themselves well to modern adjustments for a healthier lifestyle.
The rising interest in these rustic recipes abroad is driven by a desire for wholesome, less processed ingredients and a return to ancient grains like corn. You'll find these desserts featured at family gatherings, holiday celebrations, and as a comforting end to a traditional almuerzo (lunch).
In this article, we’re focusing on three popular desserts that are naturally wholesome and easily adjusted to fit a balanced diet:
🏆 • Recipe 1: Mbaipy He’é (Sweet Corn Porridge)
🏆 • Recipe 2: Arroz con Leche (Creamy Rice Pudding)
🏆 • Recipe 3: Dulce de Mamón (Sweet Papaya Preserve)
Let’s start stirring!
🥣 Recipe 1: Mbaipy He’é – Sweet Corn Porridge
Mbaipy is a traditional Guaraní porridge made from corn. While the savory version is often a side dish, Mbaipy He’é (he’é means "sweet" in Guaraní) is a creamy, delightful dessert that is both filling and nutritious, thanks to its whole-grain base.
✨ About this Recipe: Warm, Creamy Comfort
This recipe is essentially a rich, slow-cooked corn pudding. It uses simple cornmeal, sweetened traditionally with miel de caña (cane honey/molasses) or sugar, and enriched with milk. It’s a fantastic way to enjoy a warm, wholesome dessert that packs fiber and energy.
🛒 Ingredients & Measurements
This recipe yields about 4 servings:
• 1 cup of fine cornmeal (harina de maíz)
• 4 cups of water or milk (a mix of 2 cups water, 2 cups milk works well)
• 1/2 cup of Miel de Caña (Molasses/Cane Syrup) or less refined sweetener like honey or maple syrup
• 1/4 cup of granulated sugar (optional, for extra sweetness, or substitute with more syrup)
• 1 teaspoon of vanilla extract
• 1/2 teaspoon of ground cinnamon
• 1/4 teaspoon of salt
• Garnish: Extra cinnamon and raisins (optional)
📝 Step-by-Step Instructions
1.Hydrate the Cornmeal: In a small bowl, whisk the cornmeal with 1 cup of the cold milk/water mixture until smooth. Set aside.
2.Heat the Liquid: In a large, heavy-bottomed saucepan, pour the remaining 3 cups of milk/water. Add the molasses (or preferred syrup), sugar (if using), cinnamon, and salt. Bring this mixture to a gentle boil over medium heat, stirring to dissolve the sweetener.
3.Thicken: Once boiling, reduce the heat to low. Slowly pour the hydrated cornmeal slurry into the saucepan, whisking constantly to prevent lumps.
4.Cook and Stir: Continue to cook the mixture over low heat, stirring frequently (every 1-2 minutes) for about 15–20 minutes. The porridge will thicken considerably and pull away from the sides of the pan.
5.Finish: Remove the saucepan from the heat. Stir in the vanilla extract and any optional ingredients like raisins.
6.Serve: Pour the Mbaipy He’é into individual bowls. Allow it to cool slightly before dusting with extra cinnamon. It can be enjoyed warm or chilled.
⚠️ Tips & Mistakes to Avoid
• Avoid Lumps: The most common mistake is pouring the cornmeal into hot liquid without pre-mixing it with cold liquid first. Always create a smooth slurry to avoid lumps when it hits the heat.
• Stir Constantly: Once the cornmeal is added, you must stir frequently, especially the bottom of the pan, as the cornmeal tends to stick and burn easily as it thickens.
• Adjust Sweetness: Start with less sweetener than the recipe calls for, especially if using strong molasses. Taste as you go and adjust before the final 5 minutes of cooking.
• For Extra Creaminess: Use whole milk or a plant-based alternative like oat milk for a richer texture. Using all water will result in a firmer, less creamy porridge.
❓ FAQ
1.Can I make Mbaipy He’é gluten-free?
Yes, cornmeal is naturally gluten-free.
2.How do I store leftovers?
Store cooled leftovers in an airtight container in the refrigerator for up to 3 days. It will firm up considerably and is best reheated with a splash of milk or water.
3.Can I use fresh corn?
Yes, but you would need to blend fresh corn kernels with milk/water to make a liquid corn purée and then cook it down, which takes longer but offers a sweeter flavor.
📝 Summary
Mbaipy He’é is a comforting, rustic dessert that provides the satisfaction of a warm pudding with the wholesome benefits of cornmeal. It's a simple, comforting classic.
🍚 Recipe 2: Arroz con Leche – Creamy Rice Pudding
While Arroz con Leche (Rice with Milk) is enjoyed across many Spanish-speaking countries, the Paraguayan version has its own comforting, rich charm. It’s a smooth, warm pudding that is highly adaptable and makes for a delicious, protein-rich dessert.
✨ About this Recipe: Universal Comfort
This recipe creates a classic, slow-cooked rice pudding where the rice releases its starch to create a naturally creamy base. We’ll keep the sweetness controlled and rely on vanilla and cinnamon for deep, warming flavor, making it a perfect, wholesome treat.
🛒 Ingredients & Measurements
This recipe yields about 6 servings:
• 1 cup of medium-grain white rice (like Arborio or similar starch-rich rice)
• 2 cups of water
• 3 cups of milk (whole milk, or coconut/almond milk for a lighter version)
• 1/4 to 1/3 cup of granulated sugar, honey, or preferred sweetener
• 1 large cinnamon stick
• 1 tablespoon of vanilla extract
• 1/4 teaspoon of salt
• Optional: Lemon peel (a long strip) or a handful of raisins
📝 Step-by-Step Instructions
1.Rinse the Rice: Rinse the rice under cold water until the water runs clear. This removes excess starch but still leaves enough for creaminess.
2.Cook the Base: In a medium saucepan, combine the rinsed rice, the 2 cups of water, and the salt. Bring to a boil, then reduce heat to low, cover, and simmer for about 10–12 minutes until the water is mostly absorbed.
3.Add Flavor: Pour in the milk, add the cinnamon stick (and lemon peel, if using), and the sweetener. Stir well.
4.Slow Simmer: Bring the mixture to a gentle, low simmer. Cook uncovered over low heat, stirring occasionally (every 5 minutes or so), for 30 to 45 minutes. The key is to keep it at a gentle simmer, not a boil, until the rice is very tender and the pudding has thickened to a creamy consistency.
5.Finish and Rest: Remove the saucepan from the heat. Discard the cinnamon stick and lemon peel. Stir in the vanilla extract and raisins (if using).
6.Serve: Let the pudding rest for 10 minutes (it will continue to thicken). Serve warm, or chill completely for a cold dessert. Garnish with a sprinkle of ground cinnamon.
⚠️ Tips & Mistakes to Avoid
• The Right Rice: Using medium-grain or starchy short-grain rice (like Arborio) is important, as it releases the necessary starch to create a naturally thick, creamy texture without needing added cornstarch. Long-grain rice will be less creamy.
• Low and Slow is Best: Never boil the milk rapidly, as this can curdle it and prevent the rice from softening properly. Keep the heat very low and be patient—the slow simmer develops the flavor and creaminess.
• Don't Forget the Salt: A pinch of salt is crucial, even in a sweet dish, as it balances the sweetness and enhances the vanilla and cinnamon flavors.
• For a Lighter Version: Substitute whole milk with 2% or skim milk, or a non-dairy alternative. Use honey or maple syrup instead of sugar.
❓ FAQ
1.Does this freeze well?
No, rice pudding tends to become grainy and change texture when frozen and thawed. It’s best stored in the refrigerator for up to 4 days.
2.How can I make this extra creamy?
For maximum creaminess, you can substitute 1/2 cup of the milk with heavy cream, or use full-fat coconut milk.
3.Can I serve this cold?
Yes, Arroz con Leche is delicious both warm (classic comfort food) and chilled (refreshing summer dessert).
📝 Summary
Arroz con Leche is a worldwide favorite for a reason. This Paraguayan take is a beautiful, simple dessert that delivers warmth and creamy satisfaction with classic spices, making it a wonderful sweet option.
🥭 Recipe 3: Dulce de Mamón – Sweet Papaya Preserve
Paraguay is blessed with delicious tropical fruits, and Mamón (papaya) is one of the staples. Dulce de Mamón is not a cake or pudding, but a sweet, luscious preserve made by slow-cooking strips of green (unripe) papaya with sugar and spices.
✨ About this Recipe: Fruity and Refreshing
This preserve is a light, sweet, and naturally fibrous dessert, often served in small portions or alongside cheese (like an accompaniment to a cheese board). Using unripe papaya gives it a firmer texture and less overwhelming sweetness than ripe fruit. By controlling the amount of added sugar, we keep this a perfectly balanced treat.
🛒 Ingredients & Measurements
This recipe makes a medium jar of preserves:
• 1 medium green (unripe) papaya (about 3 pounds/1.3 kg), peeled and seeded
• 1 to 1 1/2 cups of sugar (granulated sugar or coconut sugar)
• 2 cups of water
• 2 to 3 cinnamon sticks
• 3 to 4 whole cloves
• Optional: A few strips of lime or orange peel
📝 Step-by-Step Instructions
1.Prepare the Papaya: Peel the green papaya with a vegetable peeler. Cut it in half and scoop out the seeds. Slice the flesh into thin, bite-sized strips or cubes (about 1/2 inch thick).
2.Initial Soak (Optional but Recommended): Place the papaya pieces in a bowl of water with a pinch of salt for 30 minutes. This helps firm them up and removes any bitterness. Drain and rinse thoroughly.
3.Make the Syrup: In a large saucepan, combine the water, sugar, cinnamon sticks, cloves, and citrus peel (if using). Bring to a boil over medium-high heat, stirring until the sugar dissolves.
4.Cook the Papaya: Add the drained papaya pieces to the boiling syrup. Reduce the heat immediately to low and let it simmer, uncovered.
5.Simmer and Reduce: Cook for 1.5 to 2 hours. Stir occasionally and gently to prevent the papaya from sticking. The papaya will become translucent and very tender, and the syrup will reduce significantly and become thicker (like a thick glaze).
6.Cool and Store: Remove the saucepan from the heat. Discard the cinnamon and cloves. Let the preserve cool completely. It will thicken more as it cools.
7.Serve: Transfer the Dulce de Mamón to an airtight container or a jar. Serve chilled as a standalone dessert or alongside a piece of white cheese.
⚠️ Tips & Mistakes to Avoid
• Unripe is Key: Make sure you use green, unripe papaya. Ripe papaya will turn into mush when cooked this long. The green fruit holds its shape better.
• Adjust Sweetener Down: Traditional recipes use a 1:1 ratio of fruit to sugar. For a healthier version, stick to a 1:3 ratio (1 part sugar to 3 parts fruit weight) or use a less refined sugar like coconut sugar. The long cooking time concentrates the flavors naturally.
• Don't Stir Too Vigorously: The papaya should remain in recognizable pieces, so stir very gently while simmering to avoid breaking it up.
• Check for Tenderness: The preserve is done when the papaya is soft and translucent, and the syrup coats the back of a spoon thickly.
❓ FAQ
1.What can I substitute for green papaya?
You can try this method with other firm, low-sugar tropical fruits like hard green mango, though the flavor and cooking time will vary slightly.
2.Is this dish naturally gluten-free?
Yes, as it contains only fruit, water, and sweetener/spices, Dulce de Mamón is completely gluten-free.
3.How long does the preserve keep?
Stored in a sealed jar in the refrigerator, it can last for several weeks, similar to other fruit preserves.
📝 Summary
Dulce de Mamón is a refreshing and naturally fibrous dessert that offers a wonderful, unique tropical flavor. It's the perfect light, naturally sweet finish to any meal.
☀️ Final Thoughts
Wasn't that a sweet journey? You’ve seen how Paraguay’s culinary traditions translate into surprisingly wholesome and delicious desserts! By utilizing staple ingredients like corn and rice, and relying on the natural goodness of fresh fruit like papaya, these recipes prove that you don't have to sacrifice flavor for a balanced diet.
Now it's your turn! Why not start with the simple, creamy comfort of Arroz con Leche this week, then move on to the rustic goodness of Mbaipy He’é? Once you gain confidence, try making the unique Dulce de Mamón.
Give these recipes a try, tweak the sweetness to your liking, and share your experiences! We love hearing about your kitchen adventures, especially when they involve discovering fantastic, healthier recipes from around the world! Happy sweet treating!
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