Chocho 101 — Guide to Nutrition, Benefits & How to Use
Jul 27, 2020
Chocho 101 — Guide to Nutrition, Benefits & How to Use covers everything you need to know: nutrition, health benefits, sustainability, how to prepare it, and why Chocho is becoming one of the world’s most important emerging superfoods.
What Is Chocho?
Chocho (Lupinus mutabilis) is an Andean legume prized for its exceptional nutrition and its ability to grow in harsh climates. Its seeds look similar to lupin beans, but they contain more protein, fewer carbohydrates, and a higher concentration of minerals.
Chocho—also known as Andean Lupin or tarwi—is one of the most nutrient-dense plants in the world. Native to the high Andes, it is a complete plant protein, naturally sustainable, and historically used for centuries in Ecuador, Peru, and Bolivia.
Where Chocho Comes From
Chocho has been cultivated for thousands of years by Indigenous communities in the Andean highlands. Its resilience allows it to thrive in poor soils, cold temperatures, and high altitudes where few crops survive.
Why It Matters Today
The world is facing rising demand for sustainable, nutrient-rich foods. Chocho is naturally regenerative, requires no irrigation in many regions, fixes nitrogen into the soil, and offers a complete protein profile—making it valuable for health and agriculture.
Nutritional Profile of Chocho
Chocho is often compared to soy or pea protein, but its nutritional density surpasses both. It is naturally:
- High-protein (complete amino acid profile)
- Rich in fiber
- Low in carbs
- Gluten-free, dairy-free, soy-free
- Mineral-rich (iron, magnesium, calcium, zinc)
- High in antioxidants
Nutrition Table (per 100g cooked beans)
| Nutrient | Amount |
|---|---|
| Protein | ~52% |
| Fiber | ~18% |
| Healthy fats | ~20% |
| Carbohydrates | Low |
| Calcium | High |
| Iron | High |
Chocho provides all 9 essential amino acids, making it one of the few truly complete plant-based proteins.
Health Benefits of Chocho
Because of its rich nutrient profile, Chocho supports overall wellness and is especially beneficial for active, plant-based, and health-conscious lifestyles.
1. Complete Plant Protein
Chocho contains a full amino acid profile, supporting muscle growth, recovery, and satiety.
2. Supports Digestive Health
High fiber content promotes gut health and stable digestion.
3. Low Glycemic Index
Chocho supports steady blood sugar levels, making it beneficial for energy and metabolic health.
4. Packed with Minerals
Rich in calcium, magnesium, potassium, and iron—key nutrients for bones, nerves, and energy production.
5. Naturally Allergen-Friendly
Chocho is naturally free of gluten, soy, dairy, and common allergens.
Sustainability Benefits
Chocho is one of the world’s most environmentally friendly crops:
- Nitrogen-fixing crop – naturally fertilizes soil, no chemical fertilizers required.
- Thrives in poor soil – ideal for regions affected by climate change.
- Requires little to no irrigation – extremely water efficient.
- Supports Andean farming communities – traditional, regenerative agriculture.
How to Prepare Chocho
Chocho beans must traditionally be soaked and rinsed to remove natural alkaloids. Today, you can buy pre-processed beans or protein powders ready to use.
Ways to Use Chocho
- In soups, stews, and bowls
- As a meat alternative
- In smoothies (Chocho protein powder)
- In baking mixes or pancakes
- As a topping for salads
Try our Chocho Recipes →
FAQs About Chocho
Is Chocho the same as lupin?
Chocho is a specific high-protein Andean lupin variety (Lupinus mutabilis) with unique nutritional benefits.
Is Chocho gluten-free?
Yes, Chocho is naturally gluten-free.
Does Chocho contain all amino acids?
Yes — it is one of the few complete plant proteins.
What does Chocho taste like?
Mild, creamy, slightly nutty — similar to a cross between a bean and a cashew.
Try Chocho Products
Explore our full collection of Chocho-based foods:
