Latin American cuisine is as rich and diverse as the Continent itself, drawing on Indigenous, European, African and Asian influences. Whether you're whipping up a fragrant Peruvian ceviche, a hearty Mexican mole or a smoky Argentinian asado, the flavours start with a handful of essential ingredients.
Here are five pantry staples at the heart of Latin American cooking:
Achiote (Annatto Seeds):
Known for its vibrant red-orange hue and earthy, peppery flavour, achiote is a key seasoning in many Latin American dishes. Derived from the seeds of the annatto tree, achiote is commonly ground or infused in oil to marinate meats, particularly in Yucatán-style dishes like cochinita pibil.
It's also used in Puerto Rican and Central American cuisine to add colour and depth to rice, soups and stews. Achiote not only enhances the flavour but also gives dishes their signature sunset glow.
Corn (Maíz):
Corn is the backbone of Latin American food culture. Indigenous to the Americas, it is used in countless forms - from masa dough in tamales and tortillas to fresh kernels in soups and salads. Ground corn becomes the foundation for arepas in Venezuela and Colombia, pupusas in El Salvador and empanadas throughout the region.
Nixtamalization, the traditional process of soaking corn in lime water, is still used today to make masa harina, the key ingredient in authentic Mexican tortillas. Corn symbolises both sustenance and cultural identity across Latin America.
Cilantro (Coriander Leaves):
Fresh, citrusy and slightly peppery, cilantro is one of the most ubiquitous herbs in Latin American kitchens. It brightens salsas, finishes soups like sancocho and is a critical component in chimichurri, the herbaceous sauce that accompanies grilled meats in Argentina and Uruguay.
In Peruvian cuisine, cilantro stars in dishes like ají de gallina and seco de cordero, while in Mexico, it’s often paired with lime to finish tacos or guacamole. Love it or loathe it, cilantro is undeniably essential to the regional palate.
Chillies (Fresh and Dried):
Latin American cuisine is defined by its dynamic use of chillies, both for heat and complexity. From the mild, smoky ancho to the fiery habanero, each type brings a unique character to a dish.
Mexican cuisine alone boasts a vast chilli repertoire, with dried varieties like guajillo, pasilla and chipotle adding depth to sauces like mole. In Peru, ají amarillo delivers fruity heat to dishes like causa and ají de gallina. Chillies are used fresh, roasted, ground or fermented, offering endless flavour dimensions beyond spice.
Beans (Frijoles):
From black beans in Brazil and Cuba to pinto and kidney beans in Mexico, legumes are a vital protein source and daily staple across Latin America. They appear in comforting dishes such as feijoada, gallo pinto, and moros y cristianos.
Beans are often slow-cooked with onions, garlic, bay leaf and sometimes pork, creating hearty and soulful meals. Economical and nutritious, beans are the foundation of countless traditional dishes, offering sustenance and deep flavour.
These five ingredients - achiote, corn, cilantro, chillies and beans - form the essence of Latin American cooking, showcasing a heritage steeped in flavour, tradition and innovation.
