From Caribbean flavors and fresh seafood in the north to the hearty dishes of Antioquia, exploring the world of Colombian food is its own form of travel guide.

Colombia has always been a sum of its geographical parts, with much of the nation鈥檚 history having been defined by its topographic divisions. Coastal cities like Cartagena have long and complex colonial pasts. Difficult-to-traverse territory allowed mountainous central towns like 惭别诲别濒濒铆苍 to develop their own distinct form of Colombian culture, while the Amazonia region is to this day still somewhat sheltered by its all-encompassing natural environment.

This inescapable relationship with the land leaves its mark on almost every aspect of Colombian life, and nowhere is this bond more evident than in the country鈥檚 cuisine. Supermarkets and restaurants are dominated by local produce and dishes.

Grilled plantains at every meal, avocado as garnish, and arepas as common a table staple as salt and pepper 鈥� the link between land and plate is strong. So walk into that little shop and ask about the produce, then sit down with the locals for lunch and enjoy. Exploration has never tasted this good.

The history behind Colombian cuisine

Getting to know the basics of Colombian cuisine is more than a formality; traditional fares are part of the fabric of daily life and dominate the range of eating options.

This predominance of classic gastronomy is partly a result of the country鈥檚 turbulent past. From five decades of armed conflict with FARC rebels to infamous drug cartel wars, internal strife kept Colombia relatively closed off from excessive foreign influence. But, mostly, it鈥檚 simply because this is the way things have always been.

Before Spain鈥檚 300-year colonial dominance, pre-Columbian indigenous tribes migrated down from Panama and spent millennia slowly building agrarian-based societies. The Muisca, one of the most advanced indigenous groups in pre-colonial South America (numbering over half a million before the Spanish arrived) had a well-established food culture centered around crops like maize, potato, beans and quinoa. Chicha, a fermented corn-based alcoholic drink, was used by the Muisca over 5000 years ago and is still popular with locals today.

A regional food tour

Paying attention to the subtle differences within the country鈥檚 food culture can be a helpful metaphor for the greater Colombian ethos 鈥� a dual-identity that鈥檚 both strongly national and proudly regional.

The majority of Colombia鈥檚 traditional dishes have a similarly hearty aesthetic. Ajiaco is a rich chicken and corn stew from the high plain regions of Cundinamarca and Boyac谩 (near Bogot谩) made with several varieties of potatoes and a local herb called 鈥済uasca.鈥� Mondongo is another national dish, a beef tripe soup with vegetables and coriander, often served with sides of rice, avocado, banana and the always obligatory arepa. While in Bogot谩, stop by for authentic versions of these Colombian classics.

It鈥檚 jokingly been called 鈥減easant food,鈥� yet, despite serious battles with widespread inequality, Colombian cuisine is one area with little class stratification. Laborers and finca owners alike had to eat what was available, and these farm-to-table traditions still color Colombian eating, crossing social lines and remaining a unifying aspect of daily life.

While menu variety may seem at first glance limited, noticing the slight variations as you move through the country can help shine a light on surrounding characteristics.

Understanding the classic bandeja paisa

When you鈥檙e inevitably offered a bandeja paisa, Colombia鈥檚 unofficial national dish, take a moment with the aforementioned piece of history. 鈥淏andeja鈥� (platter) and 鈥減aisa鈥� (nickname for residents of the central Antioquia region) is a belt-busting mix of rice, beans, fried egg, avocado, arepa, plantain and a generous selection of various meats. Its lineage traces back to local campesinos (farmers) who needed to fill up on available carbs and proteins before heading out to work the fields. If in 惭别诲别濒濒铆苍, check out for local-approved bandejas in a warm atmosphere.

No matter the department (Colombia鈥檚 nomenclature for state or province) a bandeja paisa can always be found, typically with grilled chicharr贸n pork and chorizo sausage. Yet in Jard铆n, a charming Andean pueblo outside of 惭别诲别濒濒铆苍, you鈥檒l find locals having grilled trucha (trout) with their bandejas instead of meat. Surrounded by rolling green mountains and rocky river waterfalls the Jard铆n area is abundant with river trout, the region鈥檚 natural resources not only dictating the menu but provoking exploration.

Following the river to find the (a trout farm and restaurant) for a riverfront lunch, you might happen upon the Cristo Rey lookout for scenic views or stumble upon some rustic cabins for rent, nestled along the river bank.

(Tip: Vegetarians need not go hungry. Dishes like bandejas are easy to substitute 鈥� just ask for sin carne with extra beans and avocado. Most places will gladly help out.)

Finding your perfect men煤 del d铆a

Another helpful discovery guide is the men煤 del d铆a. This tradition of generous, multi-course lunchtime meals is an affordable way to eat like a local while getting a taste of regional variations.

In Cartagena, it鈥檚 grilled fish with ajillo garlic sauce (likely bought early that morning at the busting Mercado Bazurto) with arroz con coco (coconut rice). On the Pacific Ocean side, you鈥檒l find shrimp salads and rice with clams. Down in the Amazon regions, it鈥檚 casabe (crispy flatbread made from cassava or yuca) with 辫颈谤补谤耻肠煤, the world鈥檚 largest, and increasingly endangered, freshwater fish. For a higher-end and impressively creative example of Amazonian cuisine, try in 惭别诲别濒濒铆苍.

Arepas, arepas everywhere

Then there are arepas. Another of Colombia鈥檚 national foods, arepas are quite literally everywhere. Baked fresh by street vendors, lining the shelves of grocery stores, or served like bread with every meal 鈥� arepas are a ubiquitous Colombian carb. But prevalent doesn鈥檛 necessarily mean pedestrian, and these corn-based pita-like treats have some regional nuance.

Central paisa regions often use basic corn flour and pop them on the grill stuffed with melted cheese; or bake a slightly sweeter version made with choclo, a more colorful yellow corn that gives a deliciously understated pancake-effect (keep an eye out for these arepas de choclo delivered fresh at local tiendas (stores), a versatile snack for travelers on the move).

Up on the Caribbean coast, arepas are baked with anise seeds for a bit of aromatic flavor; or are made con huevo, with egg, for a richer texture. When asked about these subtle differences, a 肠辞蝉迟别帽辞 chef will likely smile and say they like things with a bit more 蝉补锄贸苍 around here (slang for 鈥渟pecial flavor鈥� or 鈥渁 little something extra鈥�).

To read more about South American cuisine, check out our article here.