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Healthy tawa
Featured recipe

Healthy tawa

Mixed vegetables on the tawa

A big sizzling griddle of boiled fresh beans and vegetables (peas, pigeon peas, black-eyed beans, soya beans, kidney beans, corn, cassava, sweet potato, baby potatoes and roasted plantain) tossed with sesame seeds, onions and a green chilli, ginger and garlic paste. It's filling, colourful and feeds a crowd at a barbecue. Serve sizzling hot straight from the tawa.

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Oka i'aRaw fish in coconut cream

Oka i'a is the raw fish salad served at every Samoan to'ona'i, the big Sunday lunch after church in Apia and the villages of Upolu and Savai'i, and in Samoan homes in Auckland. It is close to Fiji's kokoda but usually uses tuna, a shorter citrus soak and more vegetables, with a finish of spring onion. As a raw fish dish it is written here as a safer version: buy very fresh, previously frozen sashimi-grade tuna, keep it cold and eat within 2 hours. Raw or citrus-cured fish is not for pregnant women, young children or anyone with a weakened immune system; for them, sear the tuna as described in the steps. The mistake is cutting the fish too small, so it goes mushy; keep the cubes about 1.5 cm. Chef's tip: chill the coconut cream and the bowl, so the salad is cold and refreshing.

25 minPacific IslanderFishGluten free
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Shan tofuChickpea flour tofu

Shan tofu (to hpu) contains no soy at all: it is a smooth, wobbly block of chickpea flour cooked with water and turmeric, then left to set. Shan women sell it in golden slabs at the five-day markets around Inle Lake and Taunggyi, cut into cubes and dressed as a salad with chilli oil, garlic, vinegar and peanuts, or sliced and fried into crisp fritters. Warm and unset, it's eaten as a porridge (to hpu nway). Chef's tip: whisk constantly as it thickens and keep cooking for a full 8 minutes after it turns thick; undercooked Shan tofu tastes raw and never sets firmly.

25 minBurmeseSnacks & StartersVeganGluten free
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LobianiBean-filled bread

Lobiani is a round bread stuffed with spiced mashed kidney beans, and in Georgia it belongs above all to Barbaroba, St Barbara's Day on 17 December, when households across the country bake it for neighbours and guests. In the highland region of Racha it is often made with ham; this is the plain bean version that is also baked through Orthodox Lent, so the dough here is made with water and oil and the whole bread is vegan. The filling is soft and peppery with coriander and blue fenugreek, and the crust is thin and chewy. A common mistake is making the bean filling too wet, which turns the dough soggy and makes it burst: the mash should hold its shape on a spoon. Chef's tip: fry the onion for the filling until properly golden, not just soft; its sweetness is what makes the beans taste of something.

95 minGeorgianBreads & ParathasVegan
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Ojja with merguezSpicy tomato sauce with sausage

Ojja is the quick supper of Tunis cafés and home kitchens: a pan of tomato, peppers, garlic and harissa, cooked down until thick, with slices of spicy lamb merguez and eggs set softly on top. It is scooped up with crusty bread straight from the pan. The mistake is stirring the eggs in too early; they should go in once the sauce is thick and be left alone to just set. Chef's tip: brown the merguez first so its spiced fat flavours the sauce. If you can't get merguez, use any spicy lamb or beef sausage.

30 minTunisianMeatGluten freeSpicy
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Paneer karahiPaneer in tomato and chilli gravy

Karahi is named after the heavy round-bottomed wok it is cooked and served in, and the roadside dhabas of Lahore and the Grand Trunk Road through Punjab are where it is at its loudest: a cook working three pans at once over a roaring flame, late at night, for tables of friends tearing naan. The Pakistani style is lean on spice and big on tomato, garlic, ginger, green chilli and crushed black pepper, with no onion and no cream, so the masala tastes bright and sharp rather than rich. Paneer takes the place of meat here and only needs warming through. The usual mistake is pouring in water to make more gravy; a karahi gets its sauce only from tomatoes cooked down until the oil comes back out. Chef's tip: crush the coriander seeds and black pepper yourself just before cooking; the coarse, fresh crunch is what makes it taste like a dhaba karahi.

30 minPakistaniCurriesGluten freeSpicy
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Pique machoBeef and sausage platter with chips

Pique macho was invented in Cochabamba, legend says late one night when hungry customers asked for whatever was left, and it remains the sharing plate Bolivians order with friends: a pile of chips topped with beef strips and sausage cooked in a peppery sauce, with onion, tomato, locoto chillies and boiled eggs on top. The name roughly means "if it stings, you're a man", for the hot locoto. This recipe can include beer in the sauce; for an alcohol-free version use beef stock. The mistake is letting the chips sit under the sauce, so they go soggy; assemble right before serving. Chef's tip: oven chips work fine and leave the hob free for the meat.

65 minAndeanMeatGluten freeSpicy
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SeswaaPounded boiled beef

Seswaa is Botswana's national dish, made by the men at weddings, funerals and Independence Day in great three-legged pots over fires: beef on the bone is boiled with only onion, bay and salt for hours until it falls apart, then pounded with a wooden spoon into soft shreds in its own fat. It is served with pap (stiff maize porridge) or samp and a side of greens. The mistake is adding too much water at the end; the meat should be moist, not soupy, so let the liquid cook away before pounding. Chef's tip: use a mix of brisket and shin on the bone for flavour and richness.

225 minSouthern AfricanMeatGluten free
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Sweet potato cakeFried sweet potato cakes

Soft, lightly sweet fried cakes of grated boiled sweet potato, flour and milk, shaped by hand into small flat rounds. They're golden outside and tender inside; the book's Handy Hints say sweet potato is good for the eyes and lifts the mood. Serve as a tea-time snack, or with tomato and chilli sauce.

40 minAfricanSnacks & Starters
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PandesalSoft bread rolls

Pandesal is the bread of the Filipino morning: small, soft, slightly sweet rolls with a fine breadcrumb coating, bought hot at dawn in brown paper bags from the neighbourhood panaderia (bakery) and eaten before school or work. They are torn open and filled with butter, cheese or peanut butter, or dunked straight into a cup of coffee, and at night the leftovers are toasted. Despite the name ('salt bread'), they are gently sweet, with a pillowy crumb and a thin crust. Home-made ones are best eaten within hours of baking. Chef's tip: the classic shape comes from rolling the dough into a log, coating it in crumbs and cutting slices, which bake into those familiar oval rolls with cut sides up.

148 minFilipinoBaking
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PirozhkiBaked filled buns

Pirozhki, little oval pies of soft yeast dough, are what a Russian babushka has waiting on the kitchen table when the grandchildren arrive, and what used to be sold warm from steel carts at Moscow metro stations. They are eaten with a bowl of soup, packed for the train, or simply grabbed from the plate all afternoon. Fillings change with the season; the two most loved meatless ones are buttery cabbage with chopped egg and creamy mashed potato with fried onion and dill. Chef's tip: let the fillings cool completely before shaping; warm filling softens the dough and the buns tear and leak.

85 minRussianBaking
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Loubieh bi zeitGreen beans braised in olive oil

In Lebanese homes loubieh bi zeit belongs to the 'bi zeit' family, vegetables cooked in olive oil and served cool, which turn up on the mezze table in summer and fill lunchboxes the next day. Flat runner beans or wide Romano beans are best: they soak up the garlicky tomato sauce and turn silky. It is eaten at room temperature with Arabic bread to mop the oil, and often with a few spring onions and radishes alongside. Chef's tip: cook the garlic only until it smells sweet before adding the beans; browned garlic turns the whole dish bitter.

45 minLebaneseSidesVeganGluten free
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Pisang epeGrilled pressed bananas

Along Losari Beach in Makassar, South Sulawesi, evening stalls grill firm bananas over coals, press them flat between two boards, grill them again and drown them in palm-sugar syrup. Epe means pressed. The bananas turn smoky and dense, almost like baked plantain, and the syrup is often flavoured with pandan, durian or chocolate; this is the pandan version. Chef's tip: use bananas that are just ripe and still firm, or plantains just turning yellow; soft bananas fall apart when you press them.

25 minIndonesianDessertsVeganGluten free
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PandebonoCassava starch cheese bread

Pandebono is the warm cheese bread of the Valle del Cauca, the region around Cali, eaten for breakfast or as an afternoon snack (onces) with hot chocolate or a coffee. It looks like Brazilian pão de queijo but tastes different: the dough is cassava starch and a little precooked cornmeal kneaded with lots of crumbly fresh cheese, with no milk or cooking, so the rings bake up with a slightly crisp skin and a soft, stretchy, tangy middle. Chef's tip: shape them into rings or balls and bake them straight away; the dough dries out if it sits.

35 minColombianBakingGluten free
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Pisang raiBananas in rice-flour batter

Pisang rai is a Balinese market sweet, wrapped in banana leaf and sold alongside klepon and lak-lak in the early morning. Small ripe bananas are coated in a thick rice-flour batter and dropped into boiling water rather than oil, so they come out soft, chewy and pale, ready to be rolled in salted grated coconut and drizzled with palm-sugar syrup. Some cooks colour the batter green with pandan. Chef's tip: the bananas are done when they float and the batter turns translucent at the edges; another minute firms the coating without making it gluey.

30 minIndonesianDessertsVeganGluten free
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Pancit MoloPork dumpling soup

Pancit Molo is named after the Molo district of Iloilo City, where Chinese traders settled centuries ago. Despite the word pancit, there are no noodles: the wonton wrappers are the 'noodle', folded around a filling of pork and prawns and simmered in a clear chicken broth with plenty of fried garlic. Ilonggo families serve it on rainy days, at fiestas and at Christmas gatherings, often as a starter before the main feast. The broth should be light, the dumplings silky. Chef's tip: let the wrappers trail a loose 'tail' when you fold them; those soft, frilly edges are what make molo different from a tight Chinese wonton.

105 minFilipinoSoups
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Vegetable pancit bihonRice noodles with vegetables

No Filipino birthday is complete without a big tray of pancit, because long noodles stand for a long life; aunts arrive at the party carrying it in foil trays, and it sits on the table next to the cake. Pancit bihon uses thin rice vermicelli tossed with sautéed vegetables and a soy-seasoned stock until the noodles drink up every drop and turn light brown and glossy. This version is vegetarian, with fried tofu standing in for the usual chicken, shrimp and sausage, and vegetable stock in the pan. Squeeze calamansi (or lime) over each plate; the sharp citrus is what lifts it. Chef's tip: never cut the noodles before serving, for luck, and cook them in the stock rather than boiling them first.

25 minFilipinoPasta & NoodlesVegan
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PampushkyGarlic bread rolls

Pampushky are the small, pillowy yeast rolls that arrive in a basket next to borshch in any Ukrainian restaurant, from Kyiv to Poltava, glistening with a raw garlic and dill dressing. They are baked tightly packed in one tin so they pull apart with soft sides and golden tops, and the sharp garlic is the perfect partner for sweet, sour beetroot soup. Sweet pampushky, fried and dusted with sugar, also exist; this is the savoury baked kind. Chef's tip: brush on the garlic oil while the rolls are still hot from the oven, so they drink it in; common mistake is brushing them before baking, which burns the garlic bitter.

50 minUkrainianBaking
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PissaladièreOnion and anchovy tart

In the old town of Nice, pissaladière is sold by the square from bakeries and market stalls, a lunchtime slice or something to nibble with a drink before dinner. A thin bread dough is spread thickly with onions cooked down for almost an hour until soft and sweet, then crossed with salted anchovies and dotted with small black Niçoise olives. It is just as good at room temperature as warm. Chef's tip: cook the onions low and slow without letting them brown; they should be pale gold and jammy, not caramelised.

120 minFrenchBaking
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PalusamiTaro leaves in coconut cream

Palusami is at the heart of a Samoan Sunday to'ona'i, the big lunch after church, when the umu (earth oven) is lit and parcels of taro leaves filled with thick coconut cream and onion bake among the hot stones. The leaves melt into something like rich, creamy spinach, and the coconut sets around them. In Fiji similar parcels are called rourou. Many families add corned beef or fish; this is the plain coconut version, served with baked taro or breadfruit. Chef's tip: taro leaves must be cooked thoroughly, as underdone leaves make the throat itch; if you can't get them, use large spinach or silverbeet leaves, which need less time.

90 minPacific IslanderVegetarianVeganGluten free
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PallubasaBeef and coconut soup

Makassar's other great beef soup is darker, richer and more coconutty than coto, and locals argue about which is better over late lunches at pallubasa houses near the port. The secret is kelapa sangrai: grated coconut toasted slowly to a deep brown and pounded, which gives the broth a roasted, almost nutty sweetness and a slightly gritty, full body. It's eaten with a mound of plain rice rather than rice cakes, and for the full version you ask for 'alas', a raw egg yolk dropped in the bowl that you stir into the boiling soup until it turns silky. Offal is traditional but optional; tender beef alone is delicious. Chef's tip: the coconut must reach the colour of milk chocolate, not black, because burnt coconut makes the whole pot bitter.

120 minIndonesianSoupsGluten free
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Pakistani chana chaatChickpea and potato chaat

In Pakistan a bowl of chana chaat is on almost every iftar table during Ramadan, next to the dates, pakoras and a jug of red sherbet, and in Lahore and Karachi street vendors toss it to order all year round in big steel bowls. The Pakistani style is simple and sharp: plump chickpeas and potato with raw onion, tomato, green chilli, lots of coriander and mint, tamarind chutney, lemon juice and a heavy hand of chaat masala, served cold or at room temperature. It is a quick, filling, high-fibre snack. People often mix it too early and the onion goes limp and the potato mushy; dress it no more than 15 minutes before eating. Chef's tip: toss the chickpeas with the chaat masala and salt first, before anything wet goes in, so the spice clings to them.

15 minPakistaniSnacks & StartersVeganGluten free
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Sev usalWhite pea curry with sev

Ask anyone from Vadodara where to eat sev usal and you'll get a strong opinion and a street-corner name. Early in the morning the handcarts near Mandvi and Raopura have a huge pot of dried white peas simmering in a thin, fiery gravy, with a separate tin of brick-red chilli oil (the tari) on the side. A ladle of usal goes into a steel plate, a spoonful of tari is poured over, and then it disappears under fine sev, raw onion and coriander, with lemon and soft pav to mop it up. The gravy should be loose and soupy, not thick like a curry, so the sev stays crisp for the first few bites and then soaks in. Chef's tip: cook the tari separately and let each person add their own; the usal alone is only medium-hot, and the tari is where the fire comes from.

65 minIndianSnacks & StartersVeganSpicy
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Pithla with jowar bhakriGram flour curry with sorghum flatbread

In villages across the Deccan plateau of Maharashtra, pithla bhakri is what a farmer's family eats when the pantry is low and the day is long: a pan of gram flour simmered with garlic, green chilli and onion until it sets to a soft, spoonable curry, with thick jowar bhakri patted out by hand and a raw onion on the side. It became a symbol of rural Maharashtra, served at roadside stalls near Sinhagad fort to trekkers and at political rallies alike. Zunka, the dry version, uses the same flavours but is stirred until crumbly. Serve with thecha or a wedge of lemon. Chef's tip: whisk the gram flour into cold water before it meets the pan; that one step is the whole secret to a lump-free pithla.

50 minIndianCurriesVeganGluten free
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Pakhala bhataSoaked rice with curd

Pakhala is Odisha's answer to the summer heat: cooked rice left to soak in water, often overnight so it turns faintly sour, then loosened with curd, salt, lime leaf, cumin and green chilli and eaten cold at midday. The state even celebrates Pakhala Dibasa on 20 March. The rice itself is plain; the pleasure is in the sides, such as badi chura (crushed fried lentil dumplings with onion and mustard oil), fried potato, saga bhaja and roasted aubergine. Chef's tip: for the gently sour basi pakhala, leave the rice in its water at room temperature for 8–12 hours; for dahi pakhala, eat it the same day with more curd.

40 minIndianRice & GrainsGluten free
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Seven-vegetable couscous (bidaoui)Couscous with seven vegetables

In Casablanca, Friday lunch after midday prayers means couscous bidaoui, the city's own version piled with seven vegetables, from pumpkin and turnip to cabbage and carrot. Families eat it from one great dish, each person working on their own corner of the mound, with extra broth ladled on as they go. The grains are steamed twice over the simmering broth so they swell into separate, fluffy beads that soak up the flavour without turning soggy. This vegetarian version builds the broth from onion, tomato, saffron and chickpeas, so it is rich enough without meat. Chef's tip: rub the couscous between your palms after each steaming to break up every clump; that is what makes it light.

90 minMoroccanRice & GrainsVegan
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Pizza frittaFried pizza parcels

Pizza fritta is the street-food pizza of Naples: a disc of pizza dough folded over a filling and fried in hot oil until puffed and blistered, sold from kiosks in the Spanish Quarter and around Via dei Tribunali. It became popular after the war, when wood ovens were scarce and a pan of oil was all many cooks had. The classic filling has ricotta, smoked provola, tomato and pepper; pork crackling (cicoli) is often added, but not here. Chef's tip: seal the edge by pressing with your fingertips, not a fork, and leave a 2 cm border; a well-sealed parcel puffs like a pillow instead of bursting.

50 minItalianPizza
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Pain perduFrench toast

Pain perdu means 'lost bread', and French families have always made it from the end of a stale baguette or brioche that would otherwise be thrown away. Thick slices are soaked in milk, eggs, sugar and vanilla, then fried in butter until caramelised outside and soft, almost like custard, inside. In France it is more often a Sunday breakfast or goûter for the children than a brunch dish, eaten with a dusting of sugar, jam or fresh fruit. Chef's tip: use bread that is a day or two old; fresh bread is the common mistake and turns soggy and falls apart in the custard.

20 minFrenchBreakfast & Brunch
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Pain à la grecquePearl sugar bread

Despite the name, pain à la grecque is pure Brussels: the 'Greek' is thought to come from the Flemish gracht, the canal next to the old abbey on the Wolvengracht whose monks handed out bread to the poor. Today it is a long, flat stick of cinnamon-spiced bread pressed into pearl sugar and baked until the sugar melts into a crunchy, glassy crust. Brussels bakeries such as those around the Sablon sell it by the slab, and it is eaten with coffee in the afternoon or dunked at breakfast. Chef's tip: press the dough hard into the pearl sugar on both sides; loosely scattered sugar just falls off in the oven.

50 minBelgianBaking
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PiyazWhite bean salad with tahini

Antalya does piyaz its own way. Elsewhere in Turkey the bean salad is dressed with oil and vinegar, but on the Mediterranean coast the beans are folded through a pale, nutty sauce of tahini, lemon and vinegar, then crowned with sumac onions, tomato and parsley. Lunch canteens in the old town serve it on the side of almost everything, and at home it is a filling lunch with bread or a cool side on a hot evening. Tinned beans make it a fifteen-minute dish. Chef's tip: when the lemon hits the tahini it will seize into a stiff, grainy paste; don't panic, just keep beating in cold water a spoonful at a time and it turns silky.

15 minTurkishSaladsVeganGluten free
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Lontong sayurRice cakes in coconut vegetable broth

In Jakarta, lontong sayur is what the morning carts sell before offices open: firm slices of pressed rice sitting in a thin, golden coconut broth with chayote, long beans and squares of tofu and tempeh. Betawi families also cook a big pot of it for Lebaran morning. Street versions often add dried shrimp to the spice paste; this one keeps the flavour with candlenuts, galangal and salam leaf instead. Serve with sambal, fried shallots and crackers. Chef's tip: cook the lontong the day before and chill it overnight; cold rice cakes slice cleanly and soak up the broth without falling apart.

135 minIndonesianBreakfast & BrunchVeganGluten free
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KrupnikBarley soup with smoked pork

Krupnik is a thrifty, warming soup from every Polish grandmother's kitchen, from the villages of Podlasie to city milk bars, and it is the soup people make when someone in the house has a cold. Pearl barley (kasza jęczmienna), carrot, celeriac, parsley root and potato simmer in a broth of smoked pork ribs, which gives it a gentle smoky depth; this version contains pork. Dried mushrooms add an earthy note. Chef's tip: rinse the barley well and add it early; it releases starch that gives krupnik its slightly creamy body.

95 minPolishSoups
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