Every midday across Colombia, something delicious is cooking in kitchens both big and small. But what exactly ends up on the plate of the average local? Is it always rice and beans, or is there more to this daily ritual than meets the eye? As we explore the traditions and tastes behind these meals, you might be surprised by what most Colombians eat for lunch every day.
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What Are Traditional Lunch Dishes in Colombia?
In Colombia, lunch is the main meal of the day and is celebrated with traditional dishes that reflect the identity of each region.
Top traditional lunch dishes
Here are some of the most representative lunches that Colombians enjoy daily:
Ajiaco: A traditional soup from Bogotá, made with three types of potatoes—criolla, pastusa, and sabanera—along with shredded or whole chicken pieces, corn on the cob, and guascas. It’s often served with capers and cream. A complete, comforting meal, perfect for cooler days.
Tamal: Made with rice, flour, pork and chicken, carrots, potatoes, eggs, and peas. The mixture is wrapped in banana leaves and steamed. Each region has its own twist, and its homemade flavor makes it especially popular on weekends.
Lechona: A dish from Tolima, featuring a whole roasted pig stuffed with rice, peas, and spices. Often served with arepas, it’s known for its bold flavor and impressive presentation, sometimes including the pig’s head.
Fritanga: Common in the Cundiboyacense region, this dish is a mix of fried meats and sides: pork belly, ribs, chorizo, blood sausage, ripe plantain, criolla potatoes, and pork loin. It’s a flavor-packed, traditional favorite available throughout the country.
Caldo de costilla: Though often eaten at breakfast, it’s also part of lighter lunches. This beef rib soup with potatoes and cilantro is warm and satisfying—and is known as a remedy for hangovers.
These dishes showcase the culinary diversity of Colombia. More than just food, they’re cultural expressions passed down through generations.
The Heart of Colombian Cuisine
At the center of Colombian cooking is a quiet hero: guiso, also known as hogao. This simple blend of finely chopped onion and tomato, sautéed in oil with salt, is the flavorful foundation of many beloved dishes.
Its unique taste is instantly recognizable in most traditional recipes. Though simple, this cooking method is one of the most cherished, passed down through families, carrying the essence of home-cooked meals.
One of guiso’s most common uses is as a base for preparing grains and legumes:
| Grain type | How guiso is used |
| Beans | mixed in to boost flavor |
| Lentils | cooked together as a base |
| Peas | adds color and depth |
This basic sauté transforms simple ingredients into flavorful meals and reflects the core of Colombian cuisine—a blend of identity and taste that connects regions and generations.
Comfort Food: Sancocho & Bandeja Paisa
Lunch in Colombia is about more than sustenance—it’s about comfort. Two of the most iconic dishes that deliver this feeling are Sancocho and Bandeja Paisa, both rich in flavor, nutrition, and cultural meaning.
Bandeja Paisa: a symbol of tradition and abundance
Originating from Antioquia, Bandeja Paisa is famous for its generous portions and wide variety. Served on a large platter, this dish includes a unique combination of ingredients that make it both filling and satisfying.
Main ingredients:
- Red beans cooked with pork
- White rice
- Ground beef, pork belly, and Antioquian chorizo
- Fried egg
- Fried ripe plantain
- Sliced avocado
- Corn arepa
- Extras: sometimes includes blood sausage or a scoop of hogao
Originally a farmer’s meal designed to fuel long workdays, today it’s a cultural icon. It brings people together and is often shared at family gatherings or celebrations.
Sancocho: the soup that brings people together
Sancocho is another classic Colombian lunch, with regional versions like the Valluno or Costeño styles. While ingredients vary, every version starts with a comforting broth made from mixed meats, root vegetables like yuca and potatoes, green plantains, and corn.
Common traits:
- Deep flavor from slow cooking that brings out each ingredient’s best
- Soft texture as vegetables blend into a rich, hearty broth
- Warmth perfect for cold days or emotional moments
- Shared experience thanks to its large serving size, ideal for family meals
More than just soup, Sancocho offers a cultural and emotional experience. Sharing it means more than eating—it’s about connecting, reminiscing, and creating memories. Its nutritional profile also makes it a balanced and healthy lunch option.
Both Sancocho and Bandeja Paisa are cornerstones of Colombian cuisine. Whether for their taste, backstory, or the moments they create, they remain favorites on lunch tables across the country.
Why Lunch Matters in Colombia
Lunch is the most substantial meal in Colombia. For many, it’s the best time to recharge after an active morning—both physically and mentally. It’s a cultural and social event often shared with colleagues, friends, or family.
A balanced midday meal supports energy levels for the rest of the day and helps maintain focus and productivity. This moment also serves as a social pause, offering a chance to connect, share, and build relationships. That sense of togetherness makes lunch a key part of daily life in Colombia.
Come Taste the Unique Flavors at Our Restaurant
At Raíces Colombianas, we blend tradition with creativity to craft an experience that goes beyond expectations. Our authentic recipes, fresh ingredients, and thoughtful pairings celebrate the richness of our culinary roots.
Step into a space where culture lives in every detail. Music, decor, and warm service create a setting that feels like home. Whether you order online or visit us in person, we offer an experience that bridges past and present in a cozy place made for sharing and enjoying.
Each visit is a chance to build new memories or reconnect with old ones. Our team takes pride in every dish, bringing care and passion to everything we serve. Join us and enjoy the real taste of Colombia, proudly and lovingly prepared. We look forward to welcoming you!