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The plato fuerte (main plate) can be chicken, beef, pork, or fish served with rice (always!), beans, plantain, and a small salad. There is a popular dish that is called seco de carne, and can be of any type of meat. It is a Peruvian dish, but also very popular in Ecuador. I asked about this, because I thought "seco" meant dry. Why would anyone want to eat seco de pollo, or dry chicken? When I asked one of my colleagues, he explained that the meal was a stew and seco possibly referred to it being the second course. I’m still not certain, but don’t be afraid of a seco in Ecuador. It is a saucy, delicious meal.
I even found a place that serves vegan almuerzos. There is a Hare Krishna center in the Historic Center. They are an international religious group, so it is not surprising that they have a location in Quito. They serve a delicious meat-free almuerzo in a lovely courtyard area for $3.00.
I cannot say much about dinners. I typically stay home for dinner. After a big lunch, I’m not so hungry. Dinners also seem more expensive. Because I live in a big city there are so many other options for meals: Italian, Vietnamese, Mexican, ramen, pizza, burgers. You can find almost any type of cuisine in Quito.