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WhatToEat.Today

High-protein vegetarian meals

Meat-free meals with plenty of protein from paneer, dal, beans, tofu and eggs. (513 recipes)

DalmaPigeon pea and vegetable dal

Dalma is the comfort food of Odisha and the dal offered at the Jagannath temple in Puri. Toor dal is cooked together with chunky vegetables, usually raw banana, pumpkin, aubergine and potato, so they soften into it and make it hearty enough to be a meal. A tempering of panch phoron and dried chilli and a sprinkle of roasted cumin-chilli powder give it its smoky warmth; a little grated coconut is often added on top. Odia homes finish it with a spoonful of ghee; this version uses oil so it stays vegan. Serve with plain rice. Chef's tip: add the vegetables halfway through cooking the dal, not at the start, so they keep their shape and the dal stays thick rather than watery.

40 minIndianCurriesVeganGluten free
by KrazyBadal 0 views

Sattu parathaRoasted gram stuffed flatbread

Sattu paratha is a Bihari breakfast that keeps farmers going until lunch. Sattu, roasted bengal gram ground to a fine flour, is mixed with onion, garlic, green chilli, carom seeds and a dash of pickle masala, then rolled into wholemeal dough and cooked on a hot tawa until blistered. The filling is savoury, punchy and high in protein, and the bread stays soft for hours, which is why it's packed for long journeys. Serve with curd or chokha and a pickle. Chef's tip: moisten the filling just enough to clump; a dry sattu filling bursts through the dough and burns on the tawa.

40 minIndianBreads & ParathasVegan
by KrazyBadal 0 views

Litti chokhaStuffed wheat balls with mashed vegetables

Litti chokha is Bihar's signature meal, cooked on street corners and at village gatherings over smouldering embers. Litti are rustic wheat balls stuffed with sattu (roasted gram flour) sharpened with garlic, ginger, mustard oil and pickle masala; they bake until crusty outside and crumbly inside. Chokha is a smoky mash of fire-roasted aubergine, potato and tomato with raw mustard oil and green chilli. Together they are filling, protein-rich and deeply savoury. Many Biharis dunk hot litti in melted ghee; for a vegan plate, brush them with mustard oil instead. Chef's tip: roast the aubergine and tomatoes right on a gas flame until the skins are black all over; that charring is the whole flavour of chokha.

75 minIndianSnacks & StartersVegan
by KrazyBadal 0 views

Dal baati churmaLentil dal with baked wheat balls

Dal baati churma is the dish every Rajasthani wedding and festival is built around. Baati are hard, round wheat breads, traditionally buried in desert embers, cracked open and drowned in ghee; they are eaten with panchmel dal made from five lentils and with churma, baati crumbs sweetened with sugar and cardamom. The joy is in the contrast: crunchy and soft, spicy and sweet, all rich with ghee. Serve with sliced onion, green chillies and lime. Chef's tip: rub the ghee into the baati flour until a handful holds its shape when squeezed; that shortening is what makes the baati crumbly inside instead of bready.

90 minIndianCurries
by KrazyBadal 0 views

HandvoSavoury rice and lentil cake

Handvo is a savoury cake from Gujarat, made from a fermented batter of rice and lentils mixed with grated bottle gourd, yogurt and spices. It's baked or cooked slowly in a heavy pan until it has a deep-brown, crackly crust of mustard seeds and sesame and a soft, moist, slightly tangy inside. Gujarati families make it for Sunday tea or a light supper, with green chutney and a cup of masala chai. Slices are also good packed for a journey. Chef's tip: don't rush the crust; cook on a low heat with a lid and let the base go deep golden before you flip, because the crunchy, almost toasted sesame crust is the best part.

75 minIndianSnacks & Starters
by KrazyBadal 0 views

ThalipeethMultigrain flatbread

Thalipeeth is a rustic Maharashtrian flatbread made from bhajani, a flour of roasted grains and lentils. The dough is soft and sticky with onion, green chilli and coriander, and is patted out by hand straight onto the pan, with holes poked in it so the oil can crisp it from both sides. It comes off the tawa crunchy at the edges and soft in the middle, smoky with cumin and coriander seed. Eat it hot for breakfast with thick yogurt, white butter or a garlic and peanut chutney, or with lemon pickle. Chef's tip: pat the dough out on a damp cloth or wet baking paper and flip it straight onto the pan; it's too soft to roll, and wet hands keep it from sticking.

35 minIndianBreads & ParathasVegan
by KrazyBadal 0 views

Misal pavSprouted bean curry with bread rolls

Misal pav is Maharashtra's great street breakfast, eaten from Pune's old eateries to the hot, red misal of Kolhapur. Sprouted moth beans (matki) are cooked into a thick usal, then drowned at the table in a fiery, oily, thin curry called kat or tarri, and topped with crunchy farsan, raw onion, coriander and a squeeze of lemon. It comes with soft pav to mop it all up. Each person builds their own bowl, adding as much tarri as their tongue can take. Chef's tip: let the kat simmer until a red layer of oil floats on top; Pune vendors skim this 'tarri' off and spoon it over each bowl, and that oily, spicy film is the whole point of a good misal.

60 minIndianBreakfast & BrunchVeganSpicy
by KrazyBadal 0 views

PesarattuGreen moong crêpes

Pesarattu is the breakfast dosa of Andhra Pradesh, made from whole green moong beans ground with ginger, green chilli and cumin rather than rice and urad dal. Because the batter needs no fermenting, you can soak the beans before bed and have crisp, nutty, bright-green dosas on the table by morning. In Andhra homes they're scattered with onion and eaten with a sharp ginger chutney, and on festive days filled with upma to make 'MLA pesarattu'. They're high in protein, light and naturally gluten free. Chef's tip: add a small handful of raw rice to the soak; it isn't traditional everywhere, but it gives the dosa a crisper edge and stops it tearing on the pan.

30 minIndianBreakfast & BrunchVeganGluten free
by KrazyBadal 0 views

Homemade fresh yubaFresh tofu skin

Yuba is the thin skin that forms on soy milk as it heats, and in Kyoto and the temple town of Nikko it is a delicacy in its own right. Workshops in Kyoto's old streets have made it for centuries for monks' shojin ryori, the Buddhist vegetarian cuisine that relied on it for protein. Fresh yuba is soft, creamy and faintly sweet, and the first sheets of the day, eaten warm with a drop of soy, are prized above all. It needs patience rather than skill: just a wide pan, gentle heat and good soy milk. Serve as a starter with wasabi soy, or roll the sheets and slice them. Chef's tip: use unsweetened soy milk with at least 7% protein (check the label). Thin supermarket drinks won't form a skin.

45 minJapaneseSnacks & StartersVegan
by KrazyBadal 0 views

BissaraSplit fava bean soup

Bissara is the cold-morning soup of northern Morocco: in Tangier, Tétouan and Chefchaouen you see it ladled out from big pots at street stalls before work, and it is a favourite to break the fast in winter Ramadans. Dried split broad beans are simmered with garlic until they fall apart and blended into a thick, pale purée, then finished at the table with olive oil, cumin and paprika. Eat it piping hot with crusty bread; leftover bissara thickens into a dip you can spread on toast. Chef's tip: be generous with the final olive oil, it is not a garnish but part of the dish.

50 minMoroccanSoupsVeganGluten free
by KrazyBadal 0 views

HariraTomato, lentil and chickpea soup

When the call to prayer ends the fast during Ramadan, tables from Tangier to Ouarzazate are set with a bowl of harira, dates and chebakia. This tomato soup is thick with lentils, chickpeas and a great deal of coriander, parsley and celery, and gets its silky body from a flour-and-water slurry stirred in at the end. Many families cook it with a little lamb; this meat-free version uses a well-browned onion and tomato base and olive oil instead of smen, so it is fully vegan and still deeply savoury. Chef's tip: the soup should coat a spoon like thin custard; add the flour slurry slowly while stirring and stop when it reaches that point. Variation: for the meat version, brown 250 g diced lamb with the onion at the start.

60 minMoroccanSoupsVegan
by KrazyBadal 0 views

Chickpea & sweet potato tagine

Sweet potato is not old Moroccan tradition, but today it is sold in every souk from Agadir to Meknes and turns up in modern home tagines alongside the classic chickpeas, dried apricots and ras el hanout. This version leans on the sweet-and-spiced style of Fez and Marrakech cooking: the sweet potato melts slightly into the sauce, the chickpeas keep their bite and a handful of apricots adds little pockets of tang. It is filling enough for a weekend lunch with couscous or bread, and it reheats beautifully the next day. Chef's tip: bloom the ras el hanout in the oil for 30 seconds before the liquid goes in; raw spice blends taste dusty, cooked ones taste round.

50 minMoroccanCurriesVeganGluten free
by KrazyBadal 0 views

Puttu and kadala currySteamed rice cylinders with chickpea curry

Puttu and kadala is Kerala's most loved breakfast: tall cylinders of steamed rice flour layered with fresh coconut, served with a dark, earthy curry of black chickpeas (kadala) cooked in a masala of coconut roasted until deep brown. Puttu itself is plain and crumbly, so you break it up with your fingers and mash it into the curry, often with a ripe banana and pappadam on the side. The chickpeas make it filling and protein-rich. Chef's tip: the puttu flour should feel like damp sand that holds when squeezed and crumbles when poked; too wet and the puttu turns dense and gluey.

70 minIndianBreakfast & BrunchVegan
by KrazyBadal 0 views

Bisi bele bathSpiced rice and lentil one-pot

Bisi bele bath means 'hot lentil rice' in Kannada, and it's Karnataka's great comfort dish, served in temples, weddings and Bengaluru tiffin rooms. Rice and toor dal are cooked soft with vegetables, then simmered with tamarind, jaggery and a freshly roasted spice powder of lentils, coriander seed, chilli, cinnamon and coconut until it's thick, glossy and spoonable. A generous ghee tempering with cashews and curry leaves goes over the top. Eat it piping hot with crisp potato chips or boondi raita. Chef's tip: make it looser than you think; it thickens fast as it stands, and the right texture is soft and flowing, like a thick porridge.

70 minIndianRice & Grains
by KrazyBadal 0 views

Lentil fritters (bhadali bhajia)

Golden fritters of coarsely ground black-eyed bean and green gram lentils with fenugreek, spinach, coriander, spring onion and chilli. They're crunchy outside and fluffy inside, and they go into Zanzibar mix and Coastal Mombasa mix too. Serve hot with coconut chutney.

55 minAfricanSnacks & StartersVeganGluten free
by KrazyBadal 0 views

Pigeon peas in coconut milk (mbaazi)

Mbaazi wa nazi: soft pigeon peas cooked in thick coconut milk with onion, raw mango, ginger-chilli paste and a pinch of turmeric until creamy. It's mild, rich and comforting. Serve with mamri (mandazi) for the classic Swahili pairing.

60 minAfricanCurriesVeganGluten free
by KrazyBadal 0 views

Uganda matokeMashed green bananas

Uganda's national dish: green matoke bananas steamed in banana leaves, mashed and kept warm in the leaves, then topped with a thick, gently spiced tomato and ground peanut sauce. It's soft, savoury and very filling. The book's Handy Hints add that bananas and peanuts are both good for the heart.

65 minAfricanVegetarianVeganGluten free
by KrazyBadal 0 views

Missir watRed lentil stew

A spicy Ethiopian stew of masoor lentils cooked down with browned onions, garlic, ginger, fresh tomato and tomato paste, and finished with red chilli and black pepper. It's thick, rich and hot. Serve with injera, alongside atter kik and azifa.

75 minAfricanCurriesVeganGluten freeSpicy
by KrazyBadal 0 views

Atter kikSplit chickpea sauce

A mild, golden Ethiopian lentil sauce (kik alicha) of split bengal gram lentils simmered with onion, ginger, garlic, a pinch of turmeric and green chilli until thick and creamy. It's gentle and soothing next to the fiery missir wat. Serve hot with injera.

55 minAfricanCurriesVeganGluten free
by KrazyBadal 0 views

GitheriKidney bean and corn stew

Kenya's everyday one-pot meal of kidney beans and corn, cooked with browned onion, tomato paste, chilli, potatoes and cabbage and finished with a knob of butter. It's hearty, comforting and cheap to make. Serve hot with ugali and sukumawiki.

65 minAfricanVegetarianGluten free
by KrazyBadal 0 views

Coast egg chapatiEgg-filled chapati parcels

The famous coast street snack: paper-thin dough wrapped around a samosa chapati, spiced onion and capsicum filling and a beaten egg, folded into a square parcel and fried slowly until crisp and golden. Make them just before serving. Serve hot with a crunchy carrot, cabbage and cucumber salad and red chilli and tamarind chutneys. Contains egg.

130 minAfricanSnacks & StartersSpicy
by KrazyBadal 0 views

Butter beans with cabbage

A simple, homely East African dish of butter beans (or kidney beans) tossed with tender cabbage and carrots in butter with deeply browned onions. It's mild, filling and good for every day; the book's Handy Hints note that cabbage is high in fibre and good for digestion. Serve hot with chapati, rice or ugali.

55 minAfricanVegetarianGluten free
by KrazyBadal 0 views

Soya seekh kebabs

Vegetarian seekh kebabs of soya chunks, potato and paneer, spiced with garlic, ginger, green chilli, chaat masala and white pepper, pressed onto skewers and cooked over charcoal until browned. They're meaty in texture and very moreish. Serve with spring onion and yogurt dip or any chutney; they can also be deep fried.

45 minIndianSnacks & StartersGluten free
by KrazyBadal 0 views

Healthy tawaMixed 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.

75 minIndianVegetarianVeganGluten freeSpicy
by KrazyBadal 0 views

Barbequed paneer and vegetables

Party skewers of paneer, onion petals, capsicum, tomato, mushroom and cassava, each marinated in a thick, garlicky tandoori yogurt marinade and grilled over charcoal until charred at the edges. Make the marinade the day before and string the skewers just before the barbecue. Serve hot with mint and yogurt chutney.

325 minIndianSnacks & StartersGluten freeSpicy
by KrazyBadal 0 views

Menestra de lentejasCumin lentil stew

Menestra is the backbone of Ecuador's set lunches: in Guayaquil's almuerzo cafés, plates arrive with white rice, a ladle of thick menestra, fried plantain (patacones or maduros) and a little salad, usually beside grilled meat. On its own it makes a complete meatless meal. Lentils are cooked down with a refrito of onion, pepper, garlic, cumin and achiote until thick enough to hold a mound. Chef's tip: stir in a handful of chopped coriander right at the end; it's the fresh lift that makes menestra taste Ecuadorian.

50 minAndeanCurriesVeganGluten free
by KrazyBadal 0 views

Lentil bobotieCurried lentil bake

Bobotie is the dish Cape Town is proudest of, brought to the Cape by Malay and Indonesian cooks centuries ago and still baked for Sunday lunch in the Bo-Kaap and across the Western Cape. Its flavour sits between sweet, sour and mildly hot: curry spices, apricot jam, fruit chutney and lemon, with a set egg-and-milk custard on top scented with bay leaves. The classic uses beef mince and milk-soaked bread; here brown lentils carry the spices so well that no bread is needed. Serve with yellow rice, chutney and a sliced banana and tomato sambal. Chef's tip: let the lentil filling cook down until thick and almost dry before baking, or the custard sinks into it instead of setting on top.

70 minSouth AfricanVegetarianGluten free
by KrazyBadal 0 views

Red redBean stew in palm oil

Red red is Ghanaian chop-bar comfort food, eaten at lunchtime from Kumasi to Cape Coast, and it gets its name from its two reds: the bean stew glowing with palm oil and the fried ripe plantain served alongside. Black-eyed beans simmer in a tomato and onion sauce until creamy, then a sprinkle of gari on top adds crunch. It is often made with smoked fish or momoni; this meat-free version uses smoked paprika for the same savoury edge. Chef's tip: choose plantains with mostly black skins; they fry up sweet and caramelised, the perfect partner for the salty stew.

50 minGhanaianCurriesVeganGluten free
by KrazyBadal 0 views

WaakyeRice and black-eyed beans

Waakye (say 'waa-chay') came south from the Hausa communities of northern Ghana and is now Accra's favourite breakfast and lunch, sold from big pots wrapped in leaves at roadside stalls before most offices open. Rice and black-eyed beans are cooked together with dried sorghum leaf stalks (waakye leaves), which dye the pot a deep reddish brown and add a faint earthy note. A full plate comes loaded with shito, gari, spaghetti (talia), salad and fried plantain. Chef's tip: cook the beans almost soft before the rice goes in; beans and rice finishing together is the whole trick.

75 minGhanaianRice & GrainsVeganGluten free
by KrazyBadal 0 views

Pabellón criollo vegetarianoMushrooms, black beans and rice plate

Pabellón criollo is Venezuela's national dish, the lunch plate served in family kitchens and at every Caracas lunch counter: white rice, black beans (caraotas), sweet fried plantain (tajadas) and shredded stewed beef side by side, like the stripes of a flag. This vegetarian version replaces the beef with king oyster mushrooms pulled into strands and stewed in a sofrito with tomato, cumin and a little panela, which gives the same tender, shredded texture. For slow-cooked beans from scratch, see the frijoles negros cubanos page. Chef's tip: shred the mushrooms along the grain with a fork, as you would pull beef; it's what makes them look and eat like carne mechada.

60 minVenezuelanVegetarianVeganGluten free
by KrazyBadal 0 views

Sattu sharbatRoasted gram flour drink

On scorching May afternoons in Patna, handcarts with steel pots and heaps of lemons sell sattu sharbat by the glass: roasted gram flour whisked into cold water with black salt, roasted cumin, lemon and a bit of raw onion and chilli. It is filling enough to stand in for lunch and is the drink rickshaw pullers and farm workers swear by to beat the loo, the hot summer wind. It tastes savoury, nutty and sharp all at once. Chef's tip: whisk the sattu into a little water first to a smooth paste, then dilute it; tipping it straight into a full glass leaves dry lumps.

5 minIndianDrinksVeganGluten free
by KrazyBadal 0 views

Dal pithaLentil-stuffed rice dumplings

Dal pitha is the comfort food of Bihari winters, made on cold evenings and around Makar Sankranti: soft rice-flour dough wrapped around a coarse filling of chana dal, garlic, ginger and chilli, shaped into half-moons or little pouches and cooked in steam. People in Mithila call it a Bihari momo, and it is eaten hot with tomato chutney or a dribble of mustard oil. The dough tastes gently of rice, the filling is savoury and filling, and leftovers are excellent pan-fried the next day. Chef's tip: knead the rice dough while it is still hot; if it cools before shaping, the pitha crack and the filling leaks out.

60 minIndianSnacks & StartersVeganGluten free
by KrazyBadal 0 views

Vegetable tsuivanSteamed noodles with vegetables

Tsuivan is one of the most-cooked dinners in Mongolia, from Ulaanbaatar apartments to gers on the steppe: homemade noodles laid over a stir-fry and steamed under a lid until they soak up all the juices, then tossed together. It's normally made with mutton; meaty mushrooms and firm tofu stand in here, with carrot, cabbage and onion. Simple and filling, it's often eaten with a pot of salty milk tea. Chef's tip: lay the noodles on top and don't stir until the end; they cook in the steam, not in the liquid.

65 minMongolianPasta & NoodlesVegan
by KrazyBadal 0 views

Hawaiian tofu pokeMarinated tofu bowl

Poke (say 'POH-keh', meaning 'to cut into pieces') is Hawaii's everyday snack: in local markets and at the deli counters of Honolulu, raw cubed fish is tossed with soy, sesame oil, sweet Maui onion, seaweed and inamona (roasted candlenut). Tofu poke has become a standard option at those same counters, and it's how this recipe is written; the original uses raw tuna (ahi) instead of tofu. Serve it as a pūpū (snack) or over rice. Chef's tip: press the tofu well and dry it; firm, dry cubes soak up the dressing instead of watering it down.

20 minPacific IslanderSaladsVegan
by KrazyBadal 0 views

Guyanese cook-up riceCoconut rice with black-eyed peas

Cook-up rice is the dish Guyanese families make to see in the New Year, and on any Saturday when the week's odds and ends go into one pot. Rice, black-eyed peas and vegetables simmer in fresh coconut milk with fresh thyme, spring onion and a whole wiri wiri pepper (small, round and fiery) until every grain is soft and glossy. It's richer and wetter than Jamaican rice and peas, with the vegetables cooked right in. Chef's tip: let the pot sit covered off the heat for 10 minutes at the end; the rice finishes in the steam and a little crust forms on the bottom that people fight over.

55 minGuyaneseRice & GrainsVeganGluten free
by KrazyBadal 0 views

Mushroom luwomboSteamed mushroom groundnut stew

Luwombo is a royal dish of the Buganda kingdom in central Uganda, served at weddings, introduction ceremonies and Christmas: a stew wrapped and tied in softened banana leaves and steamed for hours so the leaf perfumes everything. Chicken, beef or smoked fish are traditional, but mushroom luwombo in a groundnut (peanut) sauce is a well-loved meat-free version, especially with the large wild mushrooms sold in Kampala markets. Serve with matoke. Chef's tip: wilt the banana leaves over a flame until they turn glossy and bendy; stiff leaves split and the sauce runs out.

130 minEast AfricanVegetarianVeganGluten free
by KrazyBadal 0 views

Gallo pintoRice and black beans

Gallo pinto means 'spotted rooster', for the speckled look of rice tossed with beans, and both Costa Rica and Nicaragua claim it. In Costa Rica it's black beans with plenty of coriander and a tangy brown sauce, served at breakfast with eggs, sour cream and fried plantain; in Nicaragua red beans are fried harder with onion until the rice turns rusty. This version follows the Costa Rican breakfast table and gets its tang from cumin and a little soy sauce. Chef's tip: use rice cooked the day before and keep a cup of the bean cooking liquid; that dark liquid is what colours the rice.

25 minCentral AmericanBreakfast & BrunchVegan
by KrazyBadal 0 views

Vegetarian fanescaSquash, grain and bean soup

Fanesca is cooked in Ecuador only once a year, in the days before Easter, and families spend a whole day shelling, peeling and stirring. Traditionally it gathers twelve grains and legumes (said to stand for the apostles) in a thick soup of squash, milk and peanut, with salt cod in the pot. This version leaves the fish out and keeps the festival garnishes: hard-boiled egg, fried ripe plantain, fresh cheese and parsley. It's rich and very filling; small bowls are enough. Chef's tip: cook everything the day before and reheat; like many big feast soups, fanesca tastes better on day two.

130 minAndeanSoupsGluten free
by KrazyBadal 0 views

Sopa de maníPeanut soup

Sopa de maní is a pride of Cochabamba, Bolivia's food capital, where it starts the big midday meal in homes and market comedores. Raw peanuts are blended into a pale, creamy broth with vegetables and peas, and every bowl is topped with a tangle of thin, crisp fried potatoes and chopped parsley. It's usually made with beef broth; vegetable stock and a little more garlic keep it full-flavoured. Chef's tip: use raw (unroasted) peanuts and blend them very finely with water; that's what gives the soup its milky colour and silkiness.

70 minAndeanSoupsVeganGluten free
by KrazyBadal 0 views

Tajine malsoukaBaked egg and cheese pie

In Tunisia a tajine is not a stew but a thick baked frittata, and tajine malsouka is the festive one: eggs, cheese and filling baked between layers of malsouka pastry so the top and bottom turn crisp and golden. It is served at Ramadan, weddings and Eid, cut into squares. Chicken is the usual filling; here spinach, potato and white beans give it body. Chef's tip: brush every pastry sheet with butter, edge to edge; dry corners burn in the oven.

80 minTunisianVegetarian
by KrazyBadal 0 views

LablabiChickpea soup with bread

Lablabi is the working breakfast of Tunis, served from steaming cauldrons in tiny shops near the medina and the markets from dawn, and eaten all over Tunisia on cold winter mornings. Torn day-old bread goes into the bowl first, then hot chickpeas and their garlicky broth, and everyone dresses their own with harissa, cumin, olive oil, lemon and capers; many add a soft-poached egg that is broken through the bread. Chef's tip: let the bread soak for a minute before you stir in the harissa, so it turns soft and spoonable but not mushy.

95 minTunisianSoupsSpicy
by KrazyBadal 0 views

Ndolé with peanuts and greensBitter leaf and peanut stew

Ndolé comes from the Douala coast and is Cameroon's national dish, cooked for Sunday lunches, weddings and funerals: bitter leaves washed until only a gentle bitterness remains, simmered in a thick sauce of boiled, ground peanuts. Traditionally it is finished with beef, smoked fish and prawns; this version keeps the greens and peanuts at the centre and tops it with crisp fried onions, the way Douala cooks always do. Serve with boiled plantain, miondo or rice. As a variation, add prawns or beef the traditional way. Chef's tip: use raw peanuts, boiled and ground, not peanut butter; ndolé should be nubbly and pale, not like a smooth satay sauce.

110 minCameroonianCurriesVeganGluten free
by KrazyBadal 0 views

Maharagwe ya naziRed beans in coconut milk

Maharagwe ya nazi, red beans in coconut, is a weekday staple along the Swahili coast from Mombasa to Dar es Salaam and on Zanzibar, eaten with chapati, rice or mandazi. The beans are cooked until creamy, then simmered in a gently spiced tomato and coconut sauce. It differs from mbaazi wa nazi (pigeon peas) in its red kidney beans and its tomato-based, curry-spiced sauce. Chef's tip: add the coconut milk at the end and keep it at a bare simmer; boiled hard, it splits and turns oily.

45 minEast AfricanCurriesVeganGluten free
by KrazyBadal 0 views

Porotos granadosFresh bean, pumpkin and corn stew

Porotos granados is what central Chile cooks when the fresh beans arrive in late summer: tender cranberry beans shelled at the kitchen table, simmered with pumpkin until it collapses into a thick orange sauce, then finished with grated corn and basil. Families in the Valle Central eat it on hot days, often with pebre and a tomato salad; when the corn is blended in larger amounts it's called 'con mazamorra'. It's hearty but fresh-tasting, and fully plant-based. Chef's tip: add the corn only in the last 10 minutes; it's there to thicken and sweeten, and overcooked it turns floury.

65 minChileanVegetarianVeganGluten free
by KrazyBadal 0 views

Gâteaux pimentsSplit pea chilli fritters

Gâteaux piments ('chilli cakes') are the snack of Mauritius, sold hot in paper bags at every bus station, school gate and market from Port Louis to Rose-Hill, and stuffed into buttered baguettes at breakfast. Yellow split peas are soaked, ground coarse with chilli, spring onion and coriander, and fried into small crunchy rounds. They are related to Indian vadas, brought by the island's Indian community. Chef's tip: grind the peas coarsely and without water; a smooth, wet paste makes dense, oily fritters.

40 minMauritianSnacks & StartersVeganGluten freeSpicy
by KrazyBadal 0 views

RougailleSpiced tomato sauce with eggs

Rougaille is the Creole tomato sauce at the heart of Mauritian home cooking, made in every kitchen from Port Louis to Mahébourg and also in the Seychelles and Réunion. Tomatoes are cooked down with onion, garlic, ginger, thyme and chilli until thick, and then something is simmered in it: sausages, salted fish, or, in many homes on a weeknight, hard-boiled eggs. Serve with rice, lentils (dholl) and chatini. Chef's tip: cook the tomatoes until the oil separates at the edges; watery rougaille tastes thin.

35 minMauritianVegetarianGluten free
by KrazyBadal 0 views

Vegetable chorba frikTomato soup with green wheat

Chorba frik is the soup that breaks the fast in Algerian homes every evening of Ramadan, from Algiers to Constantine, and it is just as common in Libya as shorba. Frik is young green wheat, roasted and cracked, which gives the tomato broth a smoky, nutty depth. It usually cooks with lamb; here chickpeas, celery and courgette carry it. Serve with lemon wedges and bread. Chef's tip: add the frik only once the broth is boiling and stir for the first minute, or it sinks and sticks.

65 minAlgerianSoupsVegan
by KrazyBadal 0 views

Casado vegetarianoRice, beans and plantain plate

Walk into any soda (small family diner) in San José at lunchtime and the board will offer a casado: one plate where rice and beans are 'married' to salad, sweet plantain and a main. The meatless version is just as common, with a fried egg and a slice of fresh white cheese, plus a little picadillo of chopped vegetables. It's a full, balanced lunch, and every element is simple. Chef's tip: cook the plantain only when it's deeply black-skinned and soft; ripe plantain caramelises to sticky dark edges, green plantain just goes dry.

65 minCentral AmericanVegetarianGluten free
by KrazyBadal 0 views

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