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WhatToEat.Today

High-protein vegetarian meals

Meat-free meals with plenty of protein from paneer, dal, beans, tofu and eggs. (539 recipes)

HalabessaHot spiced chickpeas in broth

Halabessa carts appear on Cairo and Alexandria corners once the winter evenings get cold, with a steaming pot of chickpeas and a stack of cups. The vendor ladles out tender chickpeas with plenty of their cooking broth, then adds salt, cumin, lemon and chilli, and sometimes a spoonful of tomato sauce, so it is half drink, half snack. It warms the hands as much as the stomach. The chickpeas need soaking overnight before cooking. The cardinal mistake is draining the chickpeas: the starchy cooking water is the whole point, so keep every drop. Chef's tip: simmer them very gently with the lid ajar so the broth turns cloudy and silky without the skins breaking.

85 minEgyptianDrinksVeganGluten free
by KrazyBadal 0 views

Shimbra asa (chickpea 'fish' in berbere sauce)

During the 55 days of Lent, when fish and meat are off the table in Orthodox homes of Gondar and Gojjam, cooks make 'chickpea fish': a firm dough of chickpea flour cut into diamonds, fried until golden, then dropped into a dark, oily berbere sauce. The pieces soak up the wat but keep a pleasant bite, a bit like a dense dumpling, and the sauce itself is rich with slow-cooked onion, garlic and ginger. It is a dish for fasting-day guests and Lenten Sundays, served on injera with gomen and a spoon of senafich. Everything is plant-based and fried in oil, so it suits the fast. A common mistake is a dough that is too soft, which breaks up in the sauce; it should feel like firm play dough before you roll it. Chef's tip: add the fried pieces to the sauce only in the last few minutes and shake the pan rather than stirring, so the diamonds stay whole.

75 minEthiopianCurriesVeganGluten freeSpicy
by KrazyBadal 0 views

Mitin shiroRoasted chickpea and pea spice flour

Every pot of shiro wat starts with a few spoons of mitin shiro, and in Ethiopia most households either buy it by the kilo at the market or roast and grind a big batch a few times a year, especially before the fasting seasons when shiro is eaten almost daily. It is not a spice blend like berbere or mekelesha but a seasoned flour: dried chickpeas and split peas roasted until nutty, then milled with garlic, ginger, onion and chilli into a fine, orange-red powder. Whisked into simmering water with onions and oil it becomes a smooth stew in minutes. A home spice mill or strong blender does the grinding well. Chef's tip: roast the legumes until they are evenly golden and smell like toasted nuts; underdone, the shiro tastes raw and beany however long you simmer it.

50 minEthiopianBasicsVeganGluten free
by KrazyBadal 0 views

Digir (Somali spiced black-eyed peas)

Mornings at Mogadishu tea shops often start with a bowl of digir, black-eyed peas cooked down with onion, tomato, garlic and a warm hit of xawaash until the sauce clings to every pea. It is scooped up with canjeero, muufo or a piece of soft bread and washed down with spiced shaah, and it keeps people full well past noon. The finished dish is thick rather than soupy, earthy and gently spiced, with a little green chilli for anyone who wants it. Tomatoes added before the onions have softened are the usual misstep: the sauce stays sharp and watery, so cook the onions properly first. Avoid boiling the peas at a gallop; they burst and go mushy. Simmer them gently. Chef's tip: save a cup of the bean cooking water; a splash of it at the end loosens the stew and makes it glossy without diluting the flavour.

60 minSomaliCurriesVeganGluten free
by KrazyBadal 0 views

Nnam ngon with mushrooms

Steamed parcels of nnam ngon turn up at Beti weddings, funerals and big Sunday tables in the Centre, unwrapped to reveal a firm, pale cake of ground pumpkin seeds that slices like a terrine. The seeds are ground with onion, garlic, ginger and hot pepper, then bound with water and steamed slowly in leaves until rich, savoury and almost meaty. Smoked fish is the classic addition; here browned mushrooms take its place, so the parcels are vegan and still very filling. Serve with bobolo, boiled plantain or sweet ripe plantain. Chef's tip: brown the mushrooms in a dry pan first; added raw, they release water inside the parcel and leave the mixture loose.

120 minCameroonianVegetarianVeganGluten free
by KrazyBadal 0 views

Corn chaff

Big pots of corn chaff are everyday food in the North West, from Bamenda's Food Market to boarding-school dining halls, where maize and beans stretch a long way. Dried corn and beans are simmered until soft, then folded into a red palm oil sauce with onion, tomato and hot pepper, with a handful of greens stirred through at the end. The result is hearty and chewy with a deep, slightly smoky sweetness from the oil, and it tastes even better the next day. Serve it in bowls, with ripe avocado on the side when it is in season. Soak the maize and beans overnight. Chef's tip: give the dried maize a head start of about 45 minutes before adding the beans, because it takes far longer to soften.

120 minCameroonianVegetarianVeganGluten free
by KrazyBadal 0 views

Eritrean frittata

Asmara's cafés kept the Italian word but changed the flavour: an Eritrean frittata is eggs beaten with softened onion, tomato and green chilli, warmed with berbere and cooked flat in a small pan until just set. It comes to the table in its pan with fresh bread and a coffee or sweet tea, and some places fold in a little extra chilli for those who ask. The texture is soft and moist in the middle, with sweet tomato and a gentle heat running through it. A common mistake is cooking the eggs over a high flame, which makes the base tough and brown before the top sets; keep the heat low and cover the pan. Chef's tip: cook the tomato until its juice has evaporated before the eggs go in, or the frittata turns watery.

20 minEritreanBreakfast & BrunchGluten free
by KrazyBadal 0 views

Tidali dalThree-lentil dal

Tidali simply means three in Sindhi, and this dal brings together chana, moong and masoor, each cooking at its own pace so the finished pot has creamy body from the quick lentils and a pleasant bite from the chana. It is everyday food in Sindhi homes from Thatta to Nawabshah, cooked thick and golden, sharpened with tomato and green chilli and finished with a generous tarka of garlic and cumin fried in oil until crackling. Serve it with bhuga chawal or plain rice, a crisp papad, aloo tuk and a little pickle. Many cooks put all three lentils in at once, so the masoor dissolves to mush while the chana stays hard. Chef's tip: give the soaked chana dal ten minutes on its own, then add the moong and masoor so all three finish together.

50 minPakistaniCurriesVeganGluten free
by KrazyBadal 0 views

Ayib be gomen (fresh cheese with spiced collards)

Gurage cooks bring ayib be gomen to the table beside kitfo, and it is just as welcome on its own with kocho or injera on an ordinary non-fasting day. Soft, mild ayib is mixed with collards that have been boiled and chopped fine, then dressed with warm niter kibbeh, garlic and mitmita, so the creamy cheese cools the chilli and the greens add an earthy bite. Ayib is an acid-set cheese made by gently heating soured milk or buttermilk (or milk with lemon juice) until curds form, so it needs no rennet and suits vegetarians. Ricotta or well-drained cottage cheese are close substitutes; if you use a bought cottage cheese, check the label for vegetarian rennet. Do not heat the cheese in the pan, or it turns rubbery and weeps; fold it in off the heat. Chef's tip: squeeze the cooked greens until they are almost dry so the dish stays fluffy rather than watery.

25 minEthiopianSidesGluten free
by KrazyBadal 0 views

Cambuulo (Somali adzuki beans with butter and sugar)

Small red adzuki beans, cooked slowly until they almost collapse, are the heart of cambuulo, a dish Mogadishu households make for a cheap, filling evening meal. Once the beans are soft they are glossed with butter, a spoonful of sugar and a pinch of salt, so the flavour lands somewhere between savoury and gently sweet. Many families stir the beans into plain rice or serve the two side by side, with a drizzle of sesame oil and a banana on the plate. The texture should be creamy, with some beans still whole. The usual mistake is pulling the pot off too early: firm beans never turn creamy, so keep simmering until one crushes easily against the side of the pan. Chef's tip: soak the beans overnight and change the water before cooking; they cook more evenly and are easier to digest.

90 minSomaliVegetarianGluten free
by KrazyBadal 0 views

HilbetLentil and fenugreek paste

Hilbet is one of the dishes that tells you you are in Eritrea rather than Ethiopia. Asmara households make it in big bowls for Lent and the other fasting days and serve it cold, swirled with a ribbon of red berbere oil, as part of a spread on injera. Fenugreek soaked and beaten with water turns pale and foamy, much like whipped egg white, and folding it into puréed lentils or broad-bean flour gives a dip that is fluffy, faintly bitter, garlicky and creamy. Market stalls sell a ready-mixed hilbet flour; this home version uses red lentils, which are easy to find. Chef's tip: beat the soaked fenugreek with an electric whisk for a full 5 minutes; that long whipping is what makes hilbet light instead of dense.

50 minEritreanChutneys & DipsVeganGluten free
by KrazyBadal 0 views

Ghiya chana daalChickpea dal with bottle gourd

Bottle gourd is the vegetable Punjabi mothers reach for when someone in the house needs something gentle, and pairing it with chana daal turns that mildness into a proper meal. The split chickpeas cook until creamy but still slightly nubbly, the ghiya melts into soft, translucent pieces and lends the pot a quiet sweetness, and a last-minute tarka of cumin, garlic and dried red chilli wakes the whole thing up. You will find it on everyday tables from Gujranwala to Sahiwal, eaten with chapati or plain boiled rice and a little sliced onion on the side. A common slip is adding the gourd at the start with the dal, so it disappears completely by the time the lentils are soft. Chef's tip: give the soaked dal a 20-minute head start and add the ghiya only then, so both are done together.

55 minPakistaniCurriesVeganGluten free
by KrazyBadal 0 views

Saraiki kalay chanayDry black chickpeas

Small, dark kala chana are the everyday protein of the Saraiki belt, and from Dera Ghazi Khan to Multan they are cooked dry, so that each nutty chickpea is wrapped in a thick coating of fried onion, tomato and spice rather than swimming in gravy. Ground pomegranate seed (anardana) gives a gentle sourness, and the dish has an earthy depth that the lighter white chickpea never quite reaches. Expect it at breakfast with tandoori roti and a glass of lassi, packed for field work, and in big pots at shrines on Thursday evenings. Undercooked chickpeas are the usual let-down: black chana take longer than you think and must be truly soft before they meet the masala. Chef's tip: soak them overnight and keep a little of the cooking water to loosen the masala during the final fry.

70 minPakistaniCurriesVeganGluten free
by KrazyBadal 0 views

Burus shapikCheese-filled flatbreads

Burus is the soft, crumbly fresh cheese of Hunza, made in summer pastures by heating the buttermilk left after churning until it curdles, and shapik means bread; together they make one of the valley's best-loved meals, a pair of thin wholewheat rounds sealed around a filling of cheese, onion, coriander, mint and green chilli. In Gojal and central Hunza it is cooked on a griddle for family lunch, for guests and for the walk up to the high pastures, and it is eaten hot, brushed with butter, with a cup of salty tea. Overfilling is the beginner's mistake; the dough tears and the filling leaks onto the pan. Chef's tip: crumbled paneer or well-drained cottage cheese works well in place of burus; paneer needs no rennet, but check cottage cheese is labelled vegetarian.

50 minPakistaniBreads & Parathas
by KrazyBadal 0 views

Gbegiri (Yoruba bean soup)

Order amala at any buka in Ibadan or Oyo and the server will ask "abula?", meaning a ladle of gbegiri and a ladle of ewedu poured side by side, usually crowned with a spoon of pepper stew. Gbegiri itself is smooth, mellow and earthy: peeled black-eyed beans cooked until they fall apart, beaten to a cream and simmered with red palm oil and pungent locust beans. Many cooks add ground crayfish or smoked fish; this is the meat-free way, which loses nothing of its velvet texture. Serve it with amala and ewedu or spooned over boiled yam. The mistake to avoid is leaving bean skins in, which turns the soup grey and gritty, so rub and rinse until the beans are white. Chef's tip: whisk the cooked beans with a balloon whisk or the traditional ijabe broom rather than a blender for the lightest, fluffiest gbegiri.

90 minNigerianSoupsVeganGluten free
by KrazyBadal 0 views

Okpa (Bambara nut pudding)

Early in the morning in Nsukka and Enugu, sellers set out wheelbarrows piled with steaming okpa wrapped in leaves or cooked in small tins, and students and workers eat it standing up with a bottle of cold drink or a cup of pap. It is made from Bambara nut flour beaten with palm oil, warm water, pepper and salt into a bright orange batter and steamed until it sets into a firm, dense pudding with a nutty, earthy taste. It is filling and naturally high in protein. Bambara nut flour is sold in African shops as okpa flour. Undercooked okpa tastes raw and bitter and is hard to digest, so steam until a knife comes out clean. A common mistake is a batter that is too thick, which steams into a hard, dry block instead of a soft-set pudding. Chef's tip: mix the oil into the dry flour before adding any water; it keeps the batter smooth and gives okpa its even colour.

95 minNigerianBreakfast & BrunchVeganGluten free
by KrazyBadal 0 views

Danwake (bean flour dumplings)

Roadside danwake sellers in Kano and Kaduna ladle the little dumplings out of big pots, then dress them on the plate with groundnut oil, a dusting of fiery yaji, raw onion and tomato. The dough is bean flour stiffened with baobab leaf powder and a pinch of potash or bicarbonate, which gives the dumplings their dark colour and springy bite. Boiled eggs are often served alongside; leave them out, as here, and the dish is fully vegan and still satisfying, thanks to the beans. A dough that is too soft falls apart in the water, so boil one test dumpling before you shape the rest. Chef's tip: drop the cooked dumplings into cold water straight away; it stops them sticking together and firms the surface.

50 minNigerianVegetarianVegan
by KrazyBadal 0 views

Kalai rutiUrad dal and rice flour bread

In Chapai Nawabganj and Rajshahi, kalai ruti stalls fire up as the weather turns cold, and the bread has become such a regional symbol that people from Dhaka make the trip just to eat it. Flour ground from mashkalai, or urad dal, is mixed with rice flour and hot water, then patted by hand between wet palms into thick rounds and baked on a clay tawa until speckled and toasty. The texture is dense, soft and slightly chewy, with an earthy, nutty taste. It is always eaten with something sharp: a raw bhorta of onion, green chilli and mustard oil, a smoky begun bhorta, or duck or beef curry in winter. Over-wet dough is what defeats most first attempts; it should be soft but hold its shape when patted. Chef's tip: keep a bowl of water beside you and wet your palms before shaping each ruti, which stops sticking and gives the characteristic smooth surface.

45 minBangladeshiBreads & ParathasVeganGluten free
by KrazyBadal 0 views

LencsefőzelékLentil stew

On New Year's Day all over Hungary, a pot of lencsefőzelék sits on the stove, because every lentil eaten is meant to bring a coin in the year ahead. The rest of the year it is an everyday Budapest canteen dish. Meat-eaters often top it with sausage or a fried egg; this version is fully plant-based and eaten with pickled vegetables and crusty bread. The lentils cook until creamy with a whole bay leaf, a little carrot and onion, then a paprika roux made with oil and a dash of vinegar turn them into a thick, savoury, gently sour stew. Where most people go wrong is making the roux too dark or adding paprika over high heat, which turns it bitter; take the pan off the heat first. Chef's tip: rest the finished stew for 10 minutes before serving; it thickens and the flavours settle.

50 minHungarianCurriesVegan
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DoubaraSpicy chickpea stew

In Biskra, the oasis town at the gateway to the Algerian Sahara, doubara is street food, ladled from big pots into bowls from late afternoon and through Ramadan nights. Soft chickpeas or broad beans are simmered with cumin and garlic, then dressed with a fiery garlic-harissa sauce, olive oil, lemon and a heap of chopped tomato, onion, parsley and fresh chilli on top. It is hot, sour and very garlicky, filling yet fresh, and eaten with bread. Chef's tip: mash a ladle of the chickpeas into the broth at the end; it thickens the stew so the sauce clings.

45 minAlgerianCurriesVeganGluten freeSpicy
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Iftari chhola bhunaDry-fried spiced chickpeas

An hour before sunset during Ramadan, the pavement of Chawkbazar disappears under trays of iftar food, and the one thing every family buys or makes is a bowl of chhola bhuna. It is chickpeas fried down with onion, ginger, garlic and cumin until almost dry, so each one is coated in a thick, dark masala rather than swimming in gravy. On the iftar plate it sits beside piyaju, beguni, muri and dates, and many people toss it with puffed rice, chopped onion and mustard oil into a quick muri makha. A frequent error is adding the chickpeas while the onions are still pale, which leaves the dish flat and sweet instead of deep and savoury. Chef's tip: finish with a pinch of bhaja moshla, dry-roasted cumin, coriander and chilli ground together, for the smoky taste of the street version.

65 minBangladeshiCurriesVeganGluten free
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Ekuru (white bean pudding with pepper sauce)

Pale and plain on purpose, ekuru is moin moin's quiet cousin: the same peeled black-eyed bean paste, but steamed with nothing in it except a little salt, so it comes out white, light and airy. In Ijebu and around Ogun State it is a breakfast and market snack, and all the flavour comes from the sauce served with it, a fried mix of red peppers, scotch bonnet, onion and locust beans in palm oil. The contrast of mild, fluffy pudding and hot, oily sauce is the whole point. This version is entirely plant-based. Chef's tip: beat the bean paste hard for several minutes before steaming; the trapped air is what makes ekuru light rather than dense.

90 minNigerianSnacks & StartersVeganGluten free
by KrazyBadal 0 views

Akidi (Igbo black beans with plantain)

Akidi, a small, glossy black bean, is a quiet staple of Igbo home cooking around Enugu, Anambra and Imo, cooked like beans porridge and usually with ripe plantain for sweetness. After a long simmer the beans turn creamy inside while holding their shape, and they are finished with palm oil, onion, scotch bonnet and a handful of fragrant leaves, so the pot tastes earthy, sweet and peppery. It is a filling meal on its own, often eaten with a cold drink or a side of fried plantain. If you cannot find akidi, black turtle beans are a good substitute. Chef's tip: add the plantain only for the last 15 minutes; put in at the start, it dissolves into the beans, which is the usual mistake.

120 minNigerianVegetarianVeganGluten free
by KrazyBadal 0 views

Kuli-kuli (crisp groundnut rings)

Kano's markets sell kuli-kuli by the bagful: hard, crunchy rings and sticks of roasted groundnut paste that has had its oil pressed out before frying. They taste deeply nutty, with a warm kick of ginger and chilli, and keep for weeks in a tin. People crunch them with soaked gari, with kunun drinks or crumble them over salads like zogale. If the oil isn't squeezed out properly the paste collapses in the pan, so keep working it until it feels firm and dry. The usual mistake is not pressing out enough oil from the groundnut paste, so the rings fall apart in the fryer. Chef's tip: they only crisp fully as they cool, so judge doneness by their deep brown colour, not by how hard they feel in the pan.

80 minNigerianSnacks & StartersVeganGluten free
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Fio fio (pigeon pea pottage with cocoyam)

Pigeon peas are called fio fio or echicha in Enugu, and around Udi and Nsukka they are cooked into a thick pottage for family meals, sometimes with fresh corn in season and often with cocoyam, which melts into the pot and thickens it. The peas stay firm and nutty, the cocoyam turns soft and creamy, and the palm-oil pepper sauce ties it together into a hearty, savoury meal. Dried pigeon peas are sold in African and South Asian shops (as toor or gandules). Pigeon peas are tough and need a long simmer; the mistake is seasoning or adding cocoyam before they are completely tender. Wear gloves to peel cocoyam, which can itch. Chef's tip: soak the peas overnight and boil them hard for the first 10 minutes; it shortens the cooking and makes them evenly tender.

120 minNigerianVegetarianVeganGluten free
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Bhatmas sadekoRoasted soybean salad

Sadeko means marinated, and in Kathmandu it is the word for the punchy little salads served in khaja ghar snack houses and at family gatherings during Dashain and Tihar card games. The soybean version is the cheapest and one of the best: dried soybeans roasted in a dry pan until they crack and turn nutty, then tossed while warm with red onion, green chilli, ginger, garlic, coriander, lemon and a spoonful of pungent raw mustard oil. It is crunchy, sharp and hot, eaten by the handful with beaten rice (chiura) or as a side to a dal bhat plate. The pitfall here is under-roasting the beans, which leaves them hard and grassy rather than crisp. Chef's tip: roast the beans until they split their skins and smell like popcorn, then rub off and blow away the loose skins before dressing them.

20 minNepaliSaladsVeganGluten freeSpicy
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Thakali kalo dalBlack lentil dal

Trekkers on the Annapurna circuit meet Thakali food in the guesthouses of Marpha, Tukuche and Jomsom, and the dal on the brass Thakali plate is the dish they remember: whole black lentils simmered until creamy in a heavy iron pot, then finished with ghee crackling with jimbu, a dried Himalayan herb that tastes like a cross between chives and garlic. A pinch of timur adds a tingling citrus note. It is thick, smoky and deeply savoury, eaten with rice or buckwheat dhido, gundruk pickle, potatoes and a fresh tomato achar, and refilled until the guest says stop. Skip the overnight soak and you will taste it, because the lentils never turn creamy. Chef's tip: once the lentils are soft, mash about a quarter of them against the side of the pot with the back of a ladle, which gives body without any cream.

70 minNepaliCurriesGluten free
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Nyambeh nyebbeh (cassava and beans in palm oil)

Bright with red palm oil, nyambeh nyebbeh, cassava (nyambeh) and beans (nyebbeh), is a favourite Gambian lunch from Banjul compounds to roadside food stalls. Chunks of cassava and black-eyed beans are boiled until tender, then dressed with a hot sauce of red palm oil, onion and Scotch bonnet. Cassava gives starchy, slightly sweet bites, the beans turn creamy, and the palm oil adds its earthy, peppery depth. Dried fish is often crumbled in; this is the meat-free version. Chef's tip: always cook cassava fully and pull out the woody core string, since undercooked or raw cassava is unsafe to eat; it is ready when a knife slides through with no resistance.

70 minAfricanVegetarianVeganGluten freeSpicy
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TermesBrined lupin beans

Termes sellers push their carts along the Nile corniche and outside schools and mosques, scooping the plump yellow beans into paper cones, especially around Sham el-Nessim in spring. You nip the skin with your teeth and pop out the firm, salty, nutty bean, with lemon, cumin and chilli on top. Dried lupins are naturally very bitter and must be soaked, cooked and then soaked again for about a week before they are safe to eat, so the hands-on time is short but the process is long. Never skip the debittering: badly prepared lupins can cause poisoning, so taste one before serving and keep soaking if any bitterness remains. Lupin is also a common allergen, especially for people allergic to peanuts. Chef's tip: once debittered, store them in salted water in the fridge, where they keep for two weeks.

105 minEgyptianSnacks & StartersVeganGluten free
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Ukwa (African breadfruit porridge)

Ukwa is festival and family food in the Igbo Southeast, cooked for guests and for the New Yam season, and its price in the market shows how prized it is. The seeds of the African breadfruit are dehulled and slow-cooked with a little potash until soft and creamy, then finished with palm oil, onion, pepper and fragrant utazi or scent leaves, giving a rich, nutty, slightly beany porridge. Dried fish is often stirred in; this version stays meat-free. Some cooks add fresh sweetcorn or cooked maize in the last 10 minutes. A pressure cooker saves an hour of simmering. Chef's tip: add the salt and stock cube only once the seeds are soft; seasoning early, a common mistake, keeps them hard for much longer.

120 minNigerianVegetarianVeganGluten free
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Beans and plantain porridge

A big pot of this sweet-and-savoury porridge feeds a family through Saturday breakfast and beyond, and it is cooked from Lagos to Port Harcourt. Brown or honey beans (oloyin) are boiled until they start to break up, then finished in palm oil with blended pepper, onion and chunks of ripe plantain, which melt into the beans and sweeten them. Crayfish is common in the pot; this version is vegan and still rich. Tomatoes and salt added too early slow the beans down, so stir in the pepper base only once they are soft. Avoid adding the plantain at the start: it collapses into mush before the beans are soft. Chef's tip: draining the first 10-minute boil of the beans makes them gentler on the stomach.

90 minNigerianBreakfast & BrunchVeganGluten free
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AboboiBambara beans in palm oil

Bambara beans, round and speckled, are one of West Africa's oldest crops, and in Accra they become aboboi: simmered for a long time until creamy, then finished in red palm oil fried with onion and pepper. Street sellers dish it out in the evening, often with gari sprinkled on top for crunch and sometimes with fried fish; this version keeps it meat-free and lets the earthy, chestnut-like beans shine. It is filling, protein-rich and costs little. Dried Bambara beans are sold in African and Asian shops; black-eyed beans cook faster if you cannot find them. Don't add salt before the beans are soft, or the skins stay hard however long they cook. Chef's tip: soak the beans overnight and use a pressure cooker if you have one, as unsoaked Bambara beans can take three hours and still stay hard, which is the most common disappointment.

125 minGhanaianVegetarianVeganGluten free
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Jamaican peanut porridge

Before an early shift or a long day in the field, plenty of Jamaicans swear by peanut porridge, thick, nutty and filling enough to last until lunch; it is sold hot in cups from carts in downtown Kingston in the mornings. Roasted peanuts are blended with oats and water into a smooth paste, then cooked with milk until creamy and finished with nutmeg, vanilla and condensed milk. The mistake people make is cooking it over too high a heat, which scorches the bottom within minutes; peanuts burn easily, so stir and keep it at a simmer. This contains peanuts, milk and oats (gluten unless certified gluten-free). Chef's tip: toast the peanuts in a dry pan until they smell rich before blending, which deepens the flavour enormously.

30 minJamaicanBreakfast & Brunch
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Skyr

Skyr has been made in Iceland since the Viking settlers arrived: skimmed milk soured with a spoonful of the last batch, set with a drop of rennet, then strained until very thick, high in protein and mildly sour. Icelanders eat it every day with milk or cream and berries, or whisked into a drink, and skyrkaka is a favourite cheesecake. You need a few spoonfuls of plain shop skyr with live cultures as a starter. A common mistake is skipping the long, slow set; rushed skyr is thin and grainy. Chef's tip: strain it in the fridge overnight and stir it smooth before serving. Rennet is traditionally animal; use vegetarian rennet.

50 minScandinavianBasicsGluten free
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Jamaican curried soy chunks

Ital cookshops in Half Way Tree and Papine sell curried "chunks" by the box with brown rice, steamed cabbage and a slice of ripe plantain, the Rastafarian answer to curry goat. The dried soya pieces soak up a deep, turmeric-gold sauce of Jamaican curry powder, thyme, pimento and coconut milk, and the potato thickens it as it breaks down. Most people skip squeezing the soaked chunks, which leaves them watery and bland; wring them out hard so they drink in the curry instead. Leave the scotch bonnet whole for warmth, or slit it for real heat. Chef's tip: fry the curry powder in the oil until it darkens a shade before anything wet goes in, the Jamaican "burn the curry" step that stops it tasting raw.

45 minJamaicanCurriesVeganSpicy
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Sopa de chícharosSplit pea soup

When money is tight in Cuban homes, the pot of chícharos comes out: yellow or green split peas cooked to a thick purée with potato, calabaza pumpkin and a sofrito of onion, pepper and garlic. Most families cook it with a ham bone or chorizo; this version keeps it meat-free and gets its depth from smoked paprika and plenty of cumin. A common mistake is adding salt at the start, which can keep the peas from softening, so season once they have collapsed. Serve with white rice or crusty bread. Chef's tip: stir a spoonful of the hot sofrito into the soup right at the end, not just at the start, for a fresh garlicky lift.

75 minCubanSoupsVeganGluten free
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KamaRoasted grain flour with kefir

Kama is a uniquely Estonian food: a fine flour of roasted barley, rye, oats and peas, sold in every Tallinn supermarket, stirred into kefir, buttermilk or yogurt with a little sugar or honey and berries. It was once farmers' food for the fields; today it is a fast, filling breakfast and the flavour of Estonian ice creams and sweets. If you can't find kama, roast equal parts barley, rye and oat flour with a little pea flour in a dry pan until nutty. A common mistake is eating it at once; give it a few minutes to thicken. Chef's tip: stir in the kama, leave for 5 minutes, then add the berries, so it thickens like a mousse.

5 minBalticBreakfast & Brunch
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Trini peanut punchPeanut butter milk drink

Bottled or blended fresh at roadside juice stands, peanut punch is what Trinidadians reach for after a long cricket afternoon, a hard gym session or a Saturday market run. Peanut butter is whizzed with cold milk, a little condensed milk, vanilla and a scrape of nutmeg until it is as thick as a milkshake and properly filling. It contains no alcohol, despite the name. The common mistake is under-blending, which leaves gritty clumps of peanut butter at the bottom of the glass. It contains peanuts and milk, so check for allergies before serving. Chef's tip: blend the peanut butter with just a third of the milk first to make a smooth paste, then add the rest.

10 minTrinidadianDrinksGluten free
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Haitian tchaka (vegetarian)Hominy, bean and pumpkin stew

Tchaka is a deeply rural Haitian stew of dried hominy corn, red beans and pumpkin, cooked low and slow until the corn bursts and the beans melt into a thick, sweet-savoury porridge. It is linked with harvest gatherings and Vodou feast days, and the classic pot usually holds smoked pork or pig's feet; this version leaves the meat out and builds depth with epis, smoked paprika and coconut oil instead. Soak the hominy and beans overnight, because skipping the soak is the main reason tchaka stays chalky. Serve it on its own in bowls, with pikliz on the side. Chef's tip: mash a cupful of the pumpkin against the pot wall near the end; it thickens the stew far better than flour.

150 minHaitianCurriesVeganGluten free
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Huevos haminadosOvernight slow-cooked eggs

Sephardic families of Turkish and Greek origin in Jerusalem's Nachlaot and in Bat Yam tuck eggs into the Shabbat hamin or simmer them alone overnight, and by morning the shells are mahogany and the whites a pale coffee colour. The long, gentle heat turns the yolks creamy and the whites soft and faintly savoury, with none of the sulphur smell of a fast boiled egg. Serve them with bourekas, cucumber salad and grated tomato on Shabbat morning or at a Passover seder. The mistake is letting the pot boil hard, which cracks the shells and makes the whites rubbery. Chef's tip: a tight lid and the lowest oven setting are all you need; top up the water at bedtime so the eggs never go dry.

610 minIsraeliBreakfast & BrunchGluten free
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BajellaBoiled fava beans with cumin

On cold mornings in Kuwait City, street carts and old-style breakfast cafés ladle out bajella into paper cups: whole dried fava beans boiled until creamy, served in their hot, salty broth with cumin and a squeeze of lemon. It is cheap, filling and warming, and families cook a big pot at home in winter and during Ramadan. Eat it with a spoon, drinking the broth as you go, or with Arabic bread and pickles. Skipping the overnight soak is the mistake: unsoaked beans take hours and split unevenly. Chef's tip: add the salt only once the beans are tender; salting at the start keeps the skins tough.

90 minGulf ArabianSnacks & StartersVeganGluten free
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Loubia (white beans in cumin and tomato)

Ask in a Marrakech side street where to eat cheaply and you will be pointed to a stall with a vat of loubia: white beans stewed until creamy in a garlicky tomato sauce spiked with cumin, paprika and a little ginger, ladled into a bowl and eaten with bread. At home the same dish is a weekday staple, often cooked with a piece of meat, but the meat-free version here is just as satisfying and is how plenty of families make it. The sauce should be thick and orange with olive oil pooling on top. A sprinkle of cumin and a drizzle of oil at the table are customary. Avoid adding the tomato before the beans are tender; its acid keeps the skins tough however long they simmer. Chef's tip: soak the beans overnight and cook them until tender before the tomato goes in properly; acid stops beans softening, so loubia rushed with tomatoes from the start can stay chalky.

90 minMoroccanCurriesVeganGluten free
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Pesque de quinuaCreamy quinoa with cheese

Up on the Altiplano around Lake Titicaca, where quinoa grows at almost 4,000 metres, pesque is everyday food: quinoa cooked until it collapses, then beaten with milk, a knob of butter and crumbled fresh cheese until it looks like a loose, savoury risotto. Puno families eat it for a warming lunch or supper, often with a glass of milk poured over or a fried egg on top, and in the cold dry air it is exactly what the body wants. It is soft, nutty and mildly salty. The step people skip is rinsing the quinoa, and the natural saponins then leave a soapy, bitter edge; rub it under running water until the foam stops. Serve with a tomato salad or a spoon of uchucuta for some heat. Andean fresh cheese is usually set with animal rennet, so choose a vegetarian fresh cheese if needed. Chef's tip: cook the quinoa in a little more water than usual and leave it a few minutes longer than for a salad, so it turns creamy and the grains burst.

35 minPeruvianVegetarianGluten free
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Cervelle de canutHerbed fresh cheese dip

The name means 'silk weaver's brain', a joke from the Croix-Rousse hill in Lyon, where nineteenth-century canuts worked the looms and could not afford the lamb's brains their bosses ate. Their version was fromage blanc whipped with shallot, garlic and herbs, and it is still served in every bouchon as a starter or after the main course, with bread, toast or boiled potatoes. Some cooks splash in white wine; this version uses a little white wine vinegar instead, so it is alcohol-free. Some fromage blanc is set with rennet, so pick a brand labelled vegetarian if that matters. Chef's tip: make it an hour ahead; the shallot softens and the herbs flavour the cheese right through.

15 minFrenchChutneys & DipsGluten free
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CancoillotteWarm runny cheese with garlic

Cancoillotte is the loose, pale-gold melted cheese of Franche-Comté, the region around Besançon, Morteau and the Jura border. Families keep a pot of it in the fridge and warm it for Sunday supper, pouring it over boiled potatoes, dipping bread into it or spooning it over a baked potato. The real thing starts from metton, a ripened curd that is hard to find outside the region, so this home version uses quark and a pinch of bicarbonate of soda, the same trick German cooks use for Kochkäse: the soda turns the curd soft and melty, and butter, garlic and a little milk give the silky, slightly tangy finish. Most quark is made with little or no rennet, but check the label if that matters to you. Chef's tip: leave the quark and soda to rest for a full hour; it should turn translucent and gooey before it goes near the heat.

80 minFrenchChutneys & DipsGluten free
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PurtumuteBean and white corn stew

High-jungle towns like Chachapoyas and Moyobamba, in the cloud-forest regions of Amazonas and San Martín, serve purtumute at festivals and family gatherings: a thick pot of beans and big white mote corn kernels simmered with onion, garlic, chilli and plenty of chopped culantro. Some versions add cheese or pork crackling; this one keeps it vegan, letting the creamy beans and chewy corn carry the dish. It is filling and earthy with a fresh green finish, and it is served in bowls with ají on the side and a plantain or a little rice. The dried beans need an overnight soak, which isn't included in the times. The usual mistake is adding salt and the sofrito too early, which can stop the beans from softening; season once they are tender. Canned or jarred white hominy works for the mote. Chef's tip: mash a ladle of the beans against the side of the pot near the end; it thickens the stew without any flour.

120 minPeruvianCurriesVeganGluten free
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Guiso de quinoaQuinoa and squash stew

High in the Quebrada de Humahuaca, where quinoa has been grown on terraces for centuries, a pot of guiso de quinoa is the sort of thing served at a comedor beside the road or in a family kitchen on a cold evening at 3,000 metres. The grain cooks in a cumin-scented broth with potato, squash and red pepper until it bursts and thickens everything into a spoonable stew, and cubes of fresh cheese go in at the end to soften. Serve it in deep bowls with a spoon of llajua or chilli sauce and bread. Skipping the rinse is the mistake that spoils it: quinoa is coated in saponins that taste soapy and bitter, so wash it until the water runs clear. Queso fresco is often made with animal rennet; use a vegetarian fresh cheese, or leave it out for a vegan stew. Chef's tip: toast the rinsed quinoa in the oil for two minutes before the liquid goes in; it brings out a nutty flavour.

50 minArgentinianCurriesGluten free
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Salada de feijão-fradinhoBlack-eyed pea salad

Black-eyed peas are the bean of Bahia, ground for acarajé and abará and simmered whole for the caruru feasts of late September. Cooked until just tender and dressed while warm, they also make this bright salad that appears on Salvador's por-quilo lunch buffets and next to grilled food at weekend gatherings. Tomato, red onion, two kinds of pepper, coriander and plenty of lime give it crunch and sharpness, and the peas stay creamy inside. It goes with rice and grilled vegetables, or stands alone as a light lunch. Soak the dried peas for at least 4 hours or overnight before you start. The trap to avoid is boiling the peas hard until the skins split; they turn to mush when tossed. Chef's tip: dress the peas while they are still warm with the lime, oil and salt only, then add the raw vegetables once they are cool so everything stays crisp.

40 minBrazilianSaladsVeganGluten free
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Steirische Kernöl-EierspeisScrambled eggs with pumpkin seed oil

Eierspeis is the Austrian word for scrambled eggs, and in Styria they get a final drizzle of the region's dark green pumpkin seed oil. It is a farmhouse breakfast or a late-night snack after a long evening in a Graz wine bar, eaten straight from the small pan it was cooked in with a slice of rye bread. The eggs are soft and creamy in big folds, and the oil adds a toasted, nutty depth that tastes almost like brown butter. A common mistake is stirring too fast on a high heat, which gives small dry crumbs instead of soft curds. Chef's tip: salt the eggs a few minutes before cooking; it helps them set more tenderly.

8 minAustrianBreakfast & BrunchGluten free
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Linsen mit SpätzleSweet-sour lentils with egg noodles

Linsen mit Spätzle is Swabia's Saturday supper, eaten in kitchens from Stuttgart to Ulm when the week's cooking was done and something cheap and filling was needed. Small brown or green Alb lentils are stewed with root vegetables, then sharpened with vinegar and a little sugar, and ladled over freshly scraped Spätzle. Most families add a pair of thin smoked Saitenwürstle; this version skips them, and the smoked paprika keeps a hint of that flavour. A common mistake is adding the vinegar at the start, which stops the lentils softening, so it goes in at the end. Chef's tip: beat the Spätzle batter until bubbles pop on the surface; that air is what makes them springy.

65 minGermanCurries
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Ensalada de pallaresLima bean and red onion salad

Around Ica, on Peru's southern desert coast, pallares grow in irrigated valleys and dry into fat, flat beans the size of a thumbnail; the region holds them in high regard and sells them by the sack at the Ica market. Cooked until creamy and dressed while warm, they become a filling salad that sits on the table beside fried fish, rice or a plate of boiled sweet potato, and it works as a light lunch on its own. The onion is cut the Peruvian way, in fine half-moons, rinsed so it stays crisp without biting, and the ají limo gives a fruity heat that you can turn up or down. A frequent slip is dressing the beans straight from the fridge: they stay chalky and the lime slides off instead of soaking in. Using dried beans adds an overnight soak; good jarred or canned large lima beans make it a 20-minute dish. Chef's tip: dress the beans while they are still warm with half the lime and salt, then add the onion, tomato and the rest of the lime just before serving.

20 minPeruvianSaladsVeganGluten free
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Ash-e kashkWheat, bean and herb soup

Ash-e kashk is the winter ash of Khorasan and the central plateau, simmered in big pots in Mashhad and Neyshabur homes and served from the pot for long Friday lunches. Cracked wheat, chickpeas, beans and lentils cook down with a mountain of herbs until creamy and thick, then each bowl gets a swirl of kashk, crisp fried onion and sizzling mint oil. Kashk is fermented dried whey, made without rennet, so it is vegetarian. A common mistake is adding the herbs too early, which turns them grey and muddy; stir them in for the last 30 minutes only. Chef's tip: stir the kashk in a little hot broth before swirling, so it blends smoothly rather than splitting.

125 minPersianSoups
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AdasiBrown lentils with onion and cumin

Adasi is the winter breakfast of Iran's cafés and university canteens, ladled out early in the morning in Tehran, Tabriz and Mashhad from big pots that have bubbled since dawn. Whole brown lentils are cooked soft with turmeric and onion until thick and spoonable, then finished with cumin, a little golpar (ground angelica seed), black pepper and lemon. It is eaten with warm barbari or sangak and sweet tea. The common mistake is cooking it at a hard boil, which leaves the skins split and the soup grainy rather than velvety. Chef's tip: mash a ladleful of lentils against the side of the pot at the end; it thickens the adasi without any flour.

50 minPersianBreakfast & BrunchVeganGluten free
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Anglesey eggs

Anglesey eggs, wyau Ynys Môn, is a farmhouse supper from the island of Anglesey off North Wales: leeky mashed potato piped round halved hard-boiled eggs, covered with cheese sauce and baked until golden. It is cheap, filling and comforting, the kind of dish made on a wet weeknight with what the farm had. Use a vegetarian hard cheese, as traditional cheddar can contain animal rennet. Chef's tip: cool the boiled eggs in cold water straight away so the yolks stay yellow without a grey ring.

50 minBritishVegetarian
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Appalachian soup beans

Soup beans, a pot of brown pintos simmered all afternoon until the broth turns thick and creamy, are the everyday supper of the coal-country hollows of Kentucky and West Virginia, served with cornbread, raw onion and chow-chow. Most mountain cooks add a ham hock or salt pork; this meat-free pot gets its savour from browned onion, garlic and a little smoked paprika. Chef's tip: mash a ladle of beans against the pot side near the end to thicken the 'pot likker'.

165 minAmericanCurriesVeganGluten free
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Pickled red beet eggs

Red beet eggs are on the table at every Pennsylvania Dutch church picnic and Easter lunch, a jar of shocking-pink eggs sitting in the same sweet-sour brine as the pickled beets. The whites take on colour and tang from the outside in, while the yolks stay creamy. Slice them on a salad or eat them whole with a pinch of salt. Chef's tip: two days in the brine gives a thin pink ring; leave them four days for colour almost to the yolk.

45 minAmericanSnacks & StartersGluten free
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MsabbahaWhole chickpeas in tahini sauce

Hummus shops in Jerusalem's Old City and in Nablus open before dawn, and alongside the smooth hummus they ladle out msabbaha: whole, just-cooked chickpeas bathed in a loose, garlicky tahini and lemon sauce, still warm. It is a working breakfast, eaten with raw onion wedges, green chilli and plenty of bread, and it is just as popular in south Lebanon. The texture is the point, soft chickpeas in a creamy pool rather than a purée. The common mistake is making the tahini sauce too thick; it should pour like double cream so it seeps around every chickpea. Chef's tip: crush a handful of the hot chickpeas into the sauce before you spoon it over; it makes the msabbaha richer and creamier.

90 minPalestinianChutneys & DipsVeganGluten free
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BalilaWarm chickpeas with garlic and lemon

On winter mornings in Damascus, handcarts with steaming pots of chickpeas park outside schools and offices, and vendors ladle balila into paper cups with a squeeze of lemon and a shake of cumin. In Beirut it is a mezze dish and a light Sunday breakfast, served warm in a shallow bowl with pine nuts and parsley and bread on the side. It is simply chickpeas, cooked until creamy inside, dressed while hot so they soak up the garlic and oil. The usual mistake is dressing cold chickpeas from the fridge; they stay waxy and the flavours sit on the surface. Chef's tip: keep a ladle of the hot cooking water and add it to the dressing; it turns the oil and lemon into a light, clinging sauce.

85 minLebaneseSnacks & StartersVeganGluten free
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RashoofLentil and cracked wheat yoghurt soup

In the stone villages around Karak and Tafileh, rashoof is what simmers on cold, wet evenings: brown lentils and coarse bulgur cooked soft, then enriched with jameed, the dried salted yoghurt that is also the soul of mansaf. The result is thick, sour and comforting, almost a porridge, finished with a heap of onions fried golden in samneh. Jameed is sold in hard balls or as a liquid in Middle Eastern shops; thick strained yoghurt with a little extra salt makes a fine stand-in. The classic mistake is letting the soup boil hard once the yoghurt goes in, which makes it split into grainy curds. Chef's tip: temper the yoghurt with a ladle of hot soup first and stir in one direction over a low heat; it stays silky.

65 minJordanianSoups
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IjjehHerb omelette cakes

Ijjeh is the quick supper of Palestinian and Levantine homes: eggs beaten with so much parsley, mint and spring onion that they turn green, spiced with a little cinnamon and allspice, then fried as thick little patties. They are tucked into warm bread with tomatoes and pickles for school lunches, or served on a breakfast spread with olives and labneh. Common mistake: frying in too little oil over a high heat, so the outsides burn before the herbs inside cook. Chef's tip: a spoonful of flour and a pinch of baking powder make them puff and stay soft when eaten cold the next day.

22 minPalestinianBreakfast & Brunch
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RummaniyehLentil and aubergine stew with pomegranate

Rummaniyeh, from rumman (pomegranate), is a Gazan autumn dish made when the pomegranates ripen: brown lentils and cubes of aubergine cooked to a thick, earthy stew, soured with pomegranate juice and molasses, enriched with tahini and finished with a sizzling oil of garlic, dill and chilli. It is eaten warm or at room temperature, scooped up with bread, and keeps well for days. Common mistake: adding the tahini over a high heat, where it seizes and turns grainy; stir it in off the boil. Chef's tip: fry the garlic and dill only until the garlic is pale gold; brown garlic tastes bitter against the sour fruit.

65 minPalestinianVegetarianVeganGluten free
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Adas bi hamodLentils with chard and lemon

Adas bi hamod — 'lentils with sourness' — is a Lenten staple in Lebanese Christian homes and a thrifty weeknight pot everywhere else, especially in the south. Brown lentils simmer with chard, potato and a fried paste of garlic and coriander until the broth turns thick, then a generous amount of lemon makes it tangy and refreshing. It is somewhere between a soup and a stew and is just as good warm or at room temperature with bread. Common mistake: adding the lemon at the start; the acid stops the lentils softening, so add it at the end. Chef's tip: mash a ladleful of lentils against the side of the pot to give the broth body without any flour.

60 minLebaneseSoupsVeganGluten free
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Southern boiled peanuts

Boiled peanuts are sold steaming from roadside stands and petrol stations all along the back roads of South Carolina, Georgia and Alabama, ladled into paper bags in late summer when the green peanut harvest comes in. Raw peanuts are simmered for hours in heavily salted water until soft as cooked beans, salty and earthy. A Cajun-spiced version with chilli is popular too. Chef's tip: taste a peanut every hour; they are done when the kernel is completely soft with no crunch.

245 minAmericanSnacks & StartersVeganGluten free
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TurmusBrined lupini beans

Strolling the Beirut Corniche or a Sunday market in Amman, you will pass carts selling turmus: plump golden lupini beans kept in salted water, scooped into paper cones and eaten by nicking the skin with your teeth and popping out the bean. They are also a fixture on mezze tables and a fasting snack for Lent. Dried lupins are naturally very bitter and must be soaked for days to wash those compounds out; never eat them while they still taste bitter, and if you are allergic to peanuts, check with a doctor first as lupin allergy is linked. A jar of ready-debittered lupini, drained and seasoned, is a quick shortcut. The common mistake is salting the beans before they are fully sweet, which seals the bitterness in. Chef's tip: finish with lemon, cumin and a little chilli just before serving; the salty brine keeps them, the dressing makes them moreish.

90 minLebaneseSnacks & StartersVeganGluten free
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SfougatoCourgette and cheese oven omelette

Sfougato means 'sponge', which is just how this island oven omelette looks when it comes out puffed and golden; in the Cyclades and the Dodecanese it's the summer answer to too many courgettes. Grated courgette, spring onion and mint are softened in olive oil, mixed with eggs and cheese and baked, then cut into squares for lunch with bread and tomatoes or packed for a day at the beach. Kefalotyri and feta are usually made with animal rennet, so use vegetarian versions if you need to. Common mistake: leaving the courgettes wet, which gives a watery, rubbery omelette. Chef's tip: let the softened vegetables cool for a few minutes before adding the eggs so they don't scramble at the edges.

60 minGreekBreakfast & BrunchGluten free
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Harrak osbaoLentils with pasta and tamarind

The name means 'he burnt his finger', and the Damascene story goes that it is so good people can't wait for it to cool. Brown lentils and fresh pasta are cooked together in a sour sauce of tamarind and pomegranate molasses, then topped with coriander, garlic, crisp fried onions and fried bread so every bite is soft, tangy and crunchy at once. It is a Lenten and summer favourite in Damascus, served at room temperature with flatbread. Common mistake: frying the croutons and onions too early; they go soft on top of the lentils, so add them just before serving. Chef's tip: use a mix of pomegranate molasses and tamarind for a rounder sourness than either alone.

80 minSyrianVegetarianVegan
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RevithadaClay-pot baked chickpeas

On Sifnos, Saturday night means taking a clay pot of chickpeas, onions, olive oil and bay to the village baker, who leaves it in the cooling wood oven overnight; on Sunday morning, after church, families collect it and eat it for lunch. The chickpeas turn creamy and almost melting in a thick, sweet, onion-rich broth. A home oven at low heat does the same job in about five hours. Common mistake: adding salt at the start, which can keep the chickpeas firm; add it in the last hour. Chef's tip: rub the soaked chickpeas with a little bicarbonate of soda and rinse well; it helps them soften to that silky texture.

315 minGreekVegetarianVeganGluten free
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Mercimek köftesiRed lentil and bulgur patties

No women's afternoon gathering in Ankara or Kayseri is complete without a platter of mercimek köftesi: little finger-pressed ovals of red lentils and fine bulgur, rich with onion, pepper paste, cumin and a big handful of spring onion and parsley. They're eaten cold, tucked into lettuce leaves with a squeeze of lemon, and they keep well for picnics and lunch boxes. Common mistake: draining the lentils; the bulgur needs all that hot liquid to swell, so cook the lentils until the water is just absorbed. Chef's tip: knead the mixture with wet hands for a few minutes after the bulgur softens; the more you knead, the smoother and less crumbly the köfte.

50 minTurkishVegetarianVegan
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Gordas de frijol negroBlack bean masa cakes

In the Sotavento region of southern Veracruz, around Tlacotalpan and Los Tuxtlas, cooks knead well-fried black beans straight into the corn masa, so the little cakes come out speckled grey-black, then fry them until they puff up like balloons. Gordas de frijol are a supper snack from street stalls and fiesta tables, split and topped with salsa, chopped onion and, for a non-vegan version, a crumble of fresh cheese. Avocado leaf in the beans gives a faint aniseed note. Chef's tip: the beans must be very thick and cooled; warm, wet beans make a sticky dough that will not puff.

40 minMexicanSnacks & StartersVeganGluten free
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Tlacoyos de habaStuffed blue corn cakes

Walk out of almost any Metro station in Mexico City in the morning and you will find a woman on a low stool patting out tlacoyos on a clay comal: thick, oval cakes of blue or white corn masa with a seam of bean or fava purée hidden inside, topped with cactus, salsa and crumbly cheese. They are bought hot, eaten standing up, and are one of the oldest street foods in the valley, older than the city itself. This version is filled with garlicky fava purée (habas) and topped with a quick nopal salad and salsa verde. Leave off the cheese and it is vegan. Chef's tip: keep the purée stiff, like mashed potato; a loose filling bursts through the masa when you flatten it.

70 minMexicanSnacks & StartersGluten free
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Sikil pakPumpkin seed dip

In Yucatec Maya, sikil means squash seed and p'aak means tomato, and that is almost all there is to this pale, coarse dip from the Yucatán Peninsula. Cooks in Mérida and the villages around it toast the seeds on a comal until they pop, grind them with charred tomato, chives and a little habanero, and serve the dip with tostadas or crisp tortilla chips before a meal. It tastes nutty, smoky and fresh at the same time, and is naturally vegan. Chef's tip: roast the habanero whole and add it a little at a time; you can always grind in more, but you can't take the heat back out.

25 minMexicanChutneys & DipsVeganGluten free
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PapadzulesEgg tortillas in pumpkin seed sauce

Papadzules may be the oldest dish still eaten in the Yucatán: Maya cooks were rolling tortillas in ground squash seeds long before the Spanish brought chickens and their eggs. Today they are a lunch and Lent dish in Mérida, Valladolid and Campeche. Corn tortillas are dipped in a pale green sauce of toasted pumpkin seeds and epazote, rolled around chopped hard-boiled egg, then topped with a cooked habanero-tomato sauce and a few drops of green pumpkin-seed oil squeezed from the paste. The flavours are nutty, herbal and gently hot. Chef's tip: keep the seed sauce warm, never boiling; heat makes it split and turn grainy, and the oil that separates is meant to be drizzled on top, not stirred back in.

55 minMexicanVegetarianGluten free
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