High-protein vegetarian meals

Meat-free meals with plenty of protein from paneer, dal, beans, tofu and eggs. (550 recipes)

Chè đậu đen (black bean sweet soup)

In Hanoi summers, glass after glass of chè đậu đen is poured over crushed ice at pavement stalls, and many families keep a pot in the fridge because the beans are thought to cool the body. The beans are cooked whole until creamy inside but unbroken, then steeped in syrup until they turn dark and glossy; southern versions finish with a little coconut milk. Chef's tip: add the sugar only once the beans are completely tender; sugar too early toughens the skins and the beans never soften.

90 min

Vietnamese Desserts

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Lentejas con piña y plátanoLentils with pineapple and plantain

Sweet and savoury share a pot in this Lent favourite from Puebla and Mexico City kitchens: brown lentils simmered in a tomato and garlic broth, finished with chunks of pineapple and slices of fried ripe plantain. It sounds unusual but tastes balanced and comforting, and many families eat it on the Fridays before Easter with white rice and tortillas. Chef's tip: use a plantain with a black-speckled skin; green ones stay starchy and never sweeten.

60 min

Mexican Curries

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Lentilha de Ano NovoNew Year lentil stew

Just after the fireworks at midnight on 31 December, Brazilians from Copacabana to small towns in the interior eat a spoonful of lentils, because the little coin-shaped seeds are said to bring money in the year ahead. Many families keep a pot of this warm stew of lentils, tomato, carrot and smoked paprika on the stove all through the Réveillon party. It also makes a good weekday supper with rice. Chef's tip: keep it at a gentle simmer so the lentils hold their shape, as they are meant to look like little coins.

50 min

Brazilian Curries

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Zuppa di cicerchieGrass pea soup

Cicerchie (grass peas) are an ancient legume that looks like a small, squared-off chickpea, grown on the hills of the Marche and Umbria around Serra de' Conti and Gubbio. They make a thick, nutty, rustic winter soup cooked with garlic, tomato and rosemary, served over toasted bread with a thread of new olive oil. Grass peas contain a natural toxin when eaten in large amounts, so always soak them for at least 24 hours, changing the water a few times, and enjoy them as an occasional dish. Chef's tip: change the soaking water at least three times; it removes most of the toxin and makes the peas easier to digest.

105 min

Italian Soups

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Scarola e fagioliEscarole and bean soup

Scarola e fagioli is one of the oldest dishes of Neapolitan home cooking: tender escarole, a slightly bitter winter salad green, simmered with creamy cannellini beans, garlic, chilli and olive oil into a thick soup, sometimes with broken pasta stirred in. In Naples it is a cold-weather supper, eaten with toasted bread rubbed with garlic. Chef's tip: mash a ladle of the beans into the broth; it thickens the soup and makes it creamy without any cream.

40 min

Italian Soups

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Frittata di zucchineCourgette frittata

Frittata is Italy's everyday dish for a quick supper or a packed lunch: a thick, flat omelette cooked slowly in a pan, then flipped over a plate. Courgette frittata, with soft, golden slices of courgette and Parmigiano, is the summer favourite, taken to the beach in a panino or cut into squares for children. It is just as good cold the next day. Parmigiano is made with animal rennet; choose a vegetarian hard cheese if you need to. Chef's tip: cook the courgettes until golden before adding the eggs; raw courgettes make the frittata watery.

25 min

Italian Vegetarian

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Ciceri e triaChickpeas with pasta

In the Salento, at the heel of Puglia, ciceri e tria is an ancient dish, its name from the Arabic "itriya" for dried pasta: creamy chickpeas cooked with bay and garlic, tossed with homemade ribbons of flour-and-water pasta, a third of which are fried in olive oil until crisp and scattered on top. It is made for the feast of San Giuseppe on 19 March, and in the trattorie of Lecce all year round. Chef's tip: the contrast is the whole point; fry the pasta strips until golden and crunchy and add them only at the very last moment, so they stay crisp.

130 min

Italian Pasta & Noodles

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Omelette aux fines herbesHerb omelette

Every French home cook learns the omelette aux fines herbes, the quick lunch or late supper served all over the country with a green salad and a glass of water or cider, and the test dish of every cookery school from Paris to Lyon. The eggs are stirred over a gentle heat so they set into soft, creamy curds, then rolled into a pale, smooth cigar with no brown colour at all. The four fines herbes, chives, parsley, chervil and tarragon, go in raw at the last minute so they stay bright. The usual mistake is a pan that is too hot, which browns and toughens the outside before the middle sets. Chef's tip: take the omelette off the heat while the centre still looks a little runny; it finishes cooking on the plate.

10 min

French Breakfast & Brunch

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Zuppa di farro della GarfagnanaEmmer and bean soup

In the Garfagnana, the wooded mountain valley north of Lucca in Tuscany, farro (emmer wheat) has been grown for 2,000 years and has its own protected status. The classic local dish is a thick, warming soup of farro and borlotti beans, half of them puréed, with onion, carrot, celery, tomato and herbs, served in winter with a thread of new olive oil. Chef's tip: blend half of the cooked beans before adding the farro; it gives the soup a creamy body.

110 min

Italian Soups

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Pasta e lenticchiePasta and lentil stew

In Naples, pasta with legumes is weekday food, and pasta e lenticchie is the one every family makes in winter: small lentils cooked with garlic, celery and a little tomato until soft, then mixed short pasta (pasta mista, the broken ends of different shapes) is cooked right in the pot until thick and creamy. Lentils also bring luck for the New Year, so many families make it on 1 January. Chef's tip: cook the pasta in the lentils with only just enough water, adding it a ladle at a time; the starch from the pasta makes the stew creamy without any cheese.

50 min

Italian Pasta & Noodles

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KongjabanSoy-braised black soybeans

Kongjaban is the shiny black bean banchan that sits in a small dish on Korean tables from Gwangju to Seoul and fills countless lunchboxes, because one batch keeps for a week. Dried black soybeans are soaked, simmered in soy and sugar and finished with rice syrup until each bean is chewy, sweet-salty and gleaming. It is a good source of plant protein and children usually love it. The common mistake is adding the syrup too early: it scorches before the beans are tender and makes them hard. Chef's tip: keep the lid off while the beans cook; the steam escaping helps the skins stay intact and wrinkled rather than bursting.

45 min

Korean Sides

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Natto gohan (natto on rice)

Mito, the capital of Ibaraki Prefecture, is Japan's natto town, but this sticky, pungent breakfast is eaten in homes all over eastern Japan, usually before work with miso soup and a pickle. The fermented soybeans are beaten until they form long silky strings, seasoned, and spooned over steaming rice; they are packed with plant protein. Most packs come with a little sauce sachet that contains bonito fish stock, so for a vegan bowl leave it out and season with soy sauce as here. The common mistake is pouring in the sauce before you stir: whip the beans first, or they never get properly frothy. Chef's tip: stir about 50 times until the strings turn white and fluffy, then season and stir 10 more.

5 min

Japanese Breakfast & Brunch

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Lentilles de CilaosMountain lentils

High in the volcanic cirque of Cilaos, farmers grow tiny brown-green lentils on terraces, and the whole island prizes them: they hold their shape, taste nutty and mineral, and turn up beside every kind of cari, with a mound of white rice and a spoon of rougail. The village holds a lentil festival each autumn, and a pot of lentilles is a fixture of family Sunday lunches across Réunion. Outside the island, use small French green or brown lentils, which behave in the same way. Don't let them boil hard; a fierce boil splits the skins and turns the pot into mush, so keep it at a gentle bubble. Chef's tip: take the time to brown the onions properly before the lentils go in, because that slow, sweet browning is what gives the sauce its depth.

60 min

Mauritian Curries

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Paneer parathaPaneer-stuffed flatbread

Dhaba breakfasts on the Grand Trunk Road out of Amritsar always have paneer paratha on the board, and it's a lunchbox favourite in Delhi homes because it stays soft and filling until the afternoon. The filling is fresh paneer grated fine, mixed with green chilli, lots of coriander, ajwain, a little onion and a pinch of amchur. Rolled inside atta dough and cooked with ghee, it becomes a mild, milky, protein-rich paratha with crisp brown patches. Serve with dahi, mint chutney or mango achar, and a cup of adrak chai. Use homemade or shop paneer; both are made with lemon or vinegar, not rennet. Common mistake: crumbling the paneer roughly; big lumps poke through the dough and tear it. Grate it finely or mash it with the heel of your hand. Chef's tip: if your paneer is very fresh and moist, add a tablespoon of atta to the filling to bind it, and roll these slightly thicker than a gobi paratha.

40 min

Indian Breads & Parathas

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Arroz e feijão amassadinho for babiesMashed rice and beans for babies

Rice and beans are on almost every lunch plate in Brazil, from São Paulo office canteens to family tables in Minas Gerais, and babies join in from about eight or nine months with an amassadinho, a soft fork-mashed version. The beans are simmered with a little onion, garlic and bay leaf for flavour instead of salt, bacon or stock cubes, then mashed into soft rice with their thick broth. It is creamy, earthy and filling. It is free of the major allergens: no milk, egg, gluten, nuts, soya, sesame or fish. Chef's tip: mash the beans well and press them through a sieve the first few times; the skins are the part babies find hardest.

50 min

Brazilian Rice & Grains

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Kanji payar for toddlersRed rice gruel for toddlers

Kanji and payar, rice gruel with a dry dish of green gram, is Kerala's oldest comfort meal, eaten for dinner in homes across Kottayam and Palakkad and at simple roadside kanji kadas on rainy monsoon evenings. For toddlers from 12 months the matta rice is cooked until it bursts into a creamy porridge, and the cherupayar is steamed soft and finished with a little coconut and cumin instead of chilli, then the two are mashed together. Skip the usual pickle and pappadam. It contains coconut; there is no milk, gluten, egg, nuts or soya, and it is vegan. Chef's tip: soak both the rice and the gram overnight; it halves the cooking time and makes them far softer.

55 min

Indian Rice & Grains

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Lito (sarbottam pitho porridge)

Ask a mother in Kathmandu, Pokhara or a hill village what her baby eats after the pasni rice-feeding ceremony, and the answer is often lito: porridge made from sarbottam pitho, a 'super flour' that families roast and grind themselves from two parts soybean to one part each of maize and wheat. Cooked with water it becomes a smooth, nutty, toast-coloured porridge with more protein than plain rice. For babies there is no salt, sugar, jaggery, honey or ghee needed. It contains soya and wheat (gluten). Chef's tip: roast the grains separately, each until it smells nutty and cracks between your teeth, then grind and sieve; the beans need longest.

12 min

Nepali Breakfast & Brunch

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Iron eggsBraised dried quail eggs

Iron eggs were invented in the 1970s at a noodle stall by the river in Tamsui, at the end of Taipei's red MRT line, when a cook kept re-braising unsold eggs until they shrank, darkened and turned chewy. Now every shop along Tamsui Old Street sells them in vacuum packs: tiny quail eggs and small hen's eggs, black as liquorice, with a firm, springy bite and a deep soy, five-spice and caramel flavour. Taiwanese families buy them as a snack for the train home. The process takes most of a day but very little work. Contains egg and soya. Chef's tip: dry the eggs under a fan between braises; the dried surface absorbs the sauce each time and builds the 'iron' skin.

600 min

Taiwanese Snacks & Starters

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Loroco con huevoScrambled eggs with loroco

Loroco is a climbing vine whose fragrant flower buds Salvadorans love, best known inside pupusas, and in San Salvador and the countryside it is also scrambled with eggs for breakfast during the rainy season, from June to October, when the buds are in season. The buds taste green, floral and a little like asparagus and artichoke, softened with onion and tomato and set into soft eggs. Serve with corn tortillas and a spoon of refried beans or avocado. Suitable as part of a balanced diet. About 210 kcal and 6 g carbohydrate per portion without tortillas. The usual mistake is cooking the eggs on high heat, which makes them dry and rubbery. Frozen or jarred loroco works well; rinse jarred loroco first. If you're cooking for anyone pregnant, a young child or anyone with a weakened immune system, cook the eggs until fully set. Chef's tip: soften the loroco with the onion first so its flavour spreads through the eggs.

15 minCentral American Breakfast & Brunch

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KamandeBrown lentil stew

Kamande is a weekday staple in Nairobi homes and small hotelis (cafés), served at lunch or supper with chapati, rice or ugali and a side of sukuma wiki greens. Brown lentils are simmered until tender, then cooked into a thick, savoury stew of onion, tomato, garlic, ginger and a touch of curry powder, finished with fresh coriander. Suitable as part of a balanced diet. About 300 kcal and 38 g carbohydrate per portion; brown rice or extra greens on the side suit a lighter plate. The usual mistake is boiling the lentils to mush before adding the tomato base; they should still hold their shape. Chef's tip: cook the onions low and slow until soft and golden before the tomatoes go in, which gives the stew its natural sweetness.

50 minEast African Curries

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Tortilla de acelgaSwiss chard omelette

In Montevideo and Buenos Aires, tortilla de acelga is a homely supper or picnic dish, cut into wedges for a weekday dinner or packed for a Sunday at the beach, hot or cold. Plenty of chard is cooked down with onion and garlic, then bound with eggs into a thick, green, juicy omelette that is flipped in the pan like a Spanish tortilla. Serve it with a tomato salad. Suitable as part of a balanced diet. About 190 kcal and 7 g carbohydrate per portion. The usual mistake is leaving the chard wet: squeeze it well, or the tortilla weeps and won't set. If you're cooking for anyone pregnant, a young child or anyone with a weakened immune system, cook it until fully set in the middle. Chef's tip: cook it on a low heat with a lid on for the first side; it sets through without burning the base.

35 min

Paraguayan Breakfast & Brunch

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Agra dalmothFried lentil snack mix

Agra is famous for two sweets and one namkeen, and dalmoth is the namkeen: soaked masoor and chana dal fried until crunchy and tossed with chilli, black salt, dry mango and a little sugar, sold in big tins near the Taj and packed for every train journey. It is eaten with tea in the afternoon and handed round to guests at Diwali. The dal is fried dry, without any batter coating. The common mistake is frying the dal straight from soaking water; any moisture makes the oil spit dangerously and the dal chewy, so dry it on a cloth for at least an hour. Chef's tip: fry the masoor and chana separately, as they need different times to turn crisp.

50 min

Indian Snacks & Starters

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Ceci in ziminoChickpeas stewed with chard

In Genoa and along the Tuscan coast, ceci in zimino is the dish of Lenten Fridays and the first cold days of All Souls in November, when the household cooks a big pot of chickpeas and stews them with chard and a little tomato. The chickpeas turn creamy, the chard gives a gently bitter green sauce, and a spoon of good oil on top makes it taste of the Riviera. Serve it as a main dish with toasted wholegrain bread. Suitable as part of a balanced diet, it is high in fibre and plant protein: about 300 kcal and 32 g carbohydrate per portion. The usual mistake is adding the chard leaves too early so they turn brown; keep them for the last 10 minutes. Chef's tip: mash a ladleful of chickpeas with a fork and stir them back in to thicken the zimino naturally.

50 min

Italian Curries

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ScafataBroad bean and chard stew

Scafata comes from the hill towns of Umbria, around Spoleto and Foligno, where it is cooked in late April and May when the first fresh broad beans, chard and spring onions arrive together. The beans are stewed slowly in olive oil and tomato until they are soft and creamy, with the chard melting into a green, fragrant sauce scented with wild fennel or mint. Eat it warm with a slice of wholegrain bread. Suitable as part of a balanced diet, it is rich in fibre and plant protein: about 240 kcal and 22 g carbohydrate per portion. The usual mistake is boiling it fast, which toughens the beans; it needs a lazy simmer. Chef's tip: double-pod only the large, older beans; young ones can be cooked in their pale skins.

50 min

Italian Vegetarian

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Salade de pois chichesChickpea salad

In Nice and around the old port of Marseille, chickpeas are the grain of the poor and the stuff of socca, and on hot summer days families toss them into this simple salad to eat at lunch or carry to the beach. Creamy chickpeas, sharp red onion, parsley and lemon are bound with fruity olive oil, with a few black olives and cumin in some homes. It works as a starter, a side to grilled fish or a light main. Suitable as part of a balanced diet, it is high in fibre and plant protein: about 270 kcal and 26 g carbohydrate per portion. The usual mistake is dressing cold, straight-from-the-tin chickpeas; warm them for a minute first so they drink up the dressing. Chef's tip: soak the sliced red onion in the lemon juice for 10 minutes to soften its bite.

17 min

French Salads

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Jicai doufu gengShepherd's purse and tofu soup

In Shanghai and Jiangsu, shepherd's purse (jicai) is picked from field edges in early spring, and this gentle, lightly thickened soup is one of the first dishes of the season at home and in Shanghainese restaurants. Finely chopped greens and small cubes of soft tofu are simmered in vegetable stock with a few shiitake, then thickened just enough to coat a spoon, giving a soothing, savoury soup with a fresh, grassy taste. Serve it as a starter or with a small bowl of rice. It is suitable as part of a balanced diet. About 110 kcal and 7 g carbohydrate per portion. The usual mistake is adding too much starch, which makes it gluey; it should flow off the spoon. Spinach works if you can't find jicai. Chef's tip: blanch and squeeze the greens before chopping, which keeps the soup bright green instead of murky.

25 min

Chinese Soups

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Xiaocong ban doufuCold tofu with spring onion

Xiaocong ban doufu is a northern Chinese home dish, especially popular in Beijing and Shandong on hot summer evenings, so simple that it has given Chinese a proverb about being clear as 'green onion and white tofu'. Soft tofu is blanched, cooled, cut into cubes and tossed with a heap of chopped spring onion, sesame oil and a little salt, so it is cool, silky and fresh. Serve it beside stir-fried vegetables and a little rice or a wholewheat bun. It is suitable as part of a balanced diet. About 120 kcal and 3 g carbohydrate per portion. The usual mistake is stirring hard so the tofu breaks into crumbs; fold it gently with a spoon. Chef's tip: blanch the tofu in salted water for a minute, which firms it up and takes away the raw beany taste.

10 min

Chinese Salads

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Xiangchun chao jidanChinese toon scrambled eggs

For a few weeks each April in Shandong, Henan and Beijing, the red-tipped young shoots of the Chinese toon tree are sold in bundles at every market, and the first thing families make is this quick scramble for lunch or supper. The toon has a strong, garlicky, almost oniony perfume that turns sweet and nutty once cooked with egg. It is eaten with rice, congee or steamed buns. Suitable as part of a balanced diet, it is high in protein and very low in starch: about 190 kcal and 3 g carbohydrate per portion. The usual mistake is skipping the blanch: raw toon tastes harsh and is always scalded first. Chef's tip: chop the toon very finely and beat it into the egg before cooking, so every mouthful carries the scent.

15 min

Chinese Vegetarian

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Leshta chorbaLentil soup

Leshta chorba is cooked in Bulgarian homes all winter, and it is the soup of choice on fasting days before Christmas and Easter, when families eat no meat or dairy. Brown lentils simmer with onion, carrot and tomato, coloured with sweet paprika and scented with chubritsa (summer savory), the herb that makes Bulgarian cooking taste like itself. It is eaten with a slice of wholemeal bread and a few pickles. Suitable as part of a balanced diet. About 280 kcal and 34 g carbohydrate per portion. The usual mistake is frying the paprika in very hot oil: it burns and turns bitter in a few seconds, so take the pan off the heat first. Chef's tip: a splash of vinegar stirred into each bowl at the table brightens the earthy lentils.

50 min

Bulgarian Soups

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UmngqushoSamp and sugar beans

Xhosa households from Mthatha to Qunu put a pot of umngqusho on the fire on Sunday morning and let it murmur for hours while the rest of lunch comes together; Nelson Mandela famously named it his favourite meal. Crushed maize kernels and speckled sugar beans cook down together into something halfway between a risotto and a bean stew, chewy and creamy at once, sweet with slowly softened onion and thickened by potato that collapses into the pot. Eat it as it is with a spoon of chakalaka, or next to cabbage and a tomato relish. The usual mistake is skipping the overnight soak: unsoaked samp stays chalky in the centre no matter how long you cook it. Chef's tip: hold back the salt until the samp is soft, then season generously, because this dish swallows salt.

240 min

South African Curries

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LapenaPigeon peas in sesame paste

Lapena comes out for Christmas, weddings and the days when relatives arrive in Gulu from Kampala: dried pigeon peas boiled until soft, then cooked slowly in roasted sesame paste until thick, earthy and nutty, with a faint bitterness from the sesame that balances the sweetness of the peas. Some families mash it smooth, others keep the peas whole; both are eaten with kwon millet bread, rice or boiled cassava. Dried pigeon peas are sold as toor or arhar (whole, not split) in Indian grocers. The common mistake is adding salt before the peas are tender, which keeps the skins tough. Chef's tip: if you can only find light tahini, toast it in a dry pan for a minute or two until it darkens to get closer to Acholi sesame paste.

120 minEast African Curries

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IbiharageFried beans with onion

Beans are eaten almost every day in Rwanda and Burundi, and ibiharage is the version that feels like a treat: beans boiled until creamy, drained, then fried with plenty of onion and garlic in oil, traditionally red palm oil, until they are glossy and lightly crisp at the edges. Palm oil gives an orange colour and a deep, almost savoury-floral flavour; vegetable oil gives a cleaner taste. A Kigali lunch canteen will put it next to fried plantain, rice and a cabbage salad. People often fry the beans too wet, so they steam instead of taking colour; drain them well first. Chef's tip: save a ladle of the bean cooking water and add a splash at the end to make the beans silky without washing off the fried onion.

90 minEast African Curries

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Blote billetjes in het grasWhite and green beans with butter

Dutch grandmothers named this dish 'bare bottoms in the grass' for the pale white beans peeping out between the green ones, and it is a summer weekday supper all over the Netherlands, when runner and French beans are cheap. Green beans and cooked white beans are simmered together, then stirred with butter, a little stock and plenty of pepper, often with boiled potatoes on the side. Many families add bacon or a smoked sausage; this version keeps it vegetarian, so serve it with a fried egg or a vegetarian sausage if you want more. The usual mistake is boiling the green beans until grey: they should stay bright with a slight bite. Chef's tip: a splash of the bean-cooking liquid stirred in with the butter makes a glossy little sauce that clings to everything.

30 min

Dutch Vegetarian

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Rántott sajtFried breaded cheese

Rántott sajt is the Hungarian answer to a hungry evening: thick slabs of mild trappista or Edam, breaded twice and fried until the crumb is golden and the inside just begins to ooze. In Budapest it is sold at the büfé stands of the Nagyvásárcsarnok (the Great Market Hall), at the Lehel market and at lángos counters by Lake Balaton, almost always with chips and a dollop of tartar sauce. Traditional trappista and Edam are often made with animal rennet, so choose a cheese labelled vegetarian (made with microbial rennet) if that matters to you. Chef's tip: freeze the breaded slices for 10 minutes before frying, so the crust sets before the cheese melts.

25 min

Hungarian Vegetarian

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FirindaMashed bean stew

Firinda comes from Ankole and Kigezi in western Uganda, where beans are the backbone of daily meals, eaten at lunch with matooke, millet bread or sweet potatoes. Red beans are boiled until completely soft, then mashed and cooked down with fried onion and tomato into a thick, smooth stew that hugs whatever is beside it. The usual mistake is skimping on the cooking: firinda only gets its creamy texture when the beans are really soft, and dried red beans must be boiled hard for 10 minutes before the long simmer. Pressure cooker option: after the hard boil, cook for 25 minutes at pressure. Chef's tip: mash only two-thirds of the beans and leave the rest whole, for a stew that is creamy but still has some bite.

100 minEast African Curries

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Paneer tikka

Paneer tikka is the vegetarian star of Punjabi dhabas and Delhi wedding buffets, and at home it is a weekend starter cooked under the grill or in a hot oven. Thick cubes of paneer, pepper and onion are coated in hung yogurt with ginger, garlic, chaat masala and roasted gram flour, then charred at high heat so the edges blister while the centre stays soft. Paneer set at home with lemon juice or vinegar uses no rennet; if you buy it, check the label. Serve with mint chutney and a big salad instead of naan. It is suitable as part of a balanced diet. About 330 kcal and 10 g carbohydrate per portion. The usual mistake is a runny marinade, which slides off; hang the yogurt for 20 minutes first. Chef's tip: marinate in the fridge for at least 30 minutes, and don't skip a final blast of high heat for the charred spots.

35 min

Indian Snacks & Starters

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Qorma-e-lubia is everyday Afghan home cooking, made in Kabul and Herat kitchens for weekday lunches and sold from big pots at roadside eating houses with fresh naan. Red kidney beans simmer slowly in a sauce built on deeply browned onion, tomato, garlic and ground coriander until it turns rich and brick-red. Eat it with naan, or with plain challow rice and a salad of tomato and onion. The usual mistake is putting dried kidney beans straight into a slow cooker: they must be boiled hard for 10 minutes first, or they can make you ill. Slow-cooker option: after browning and the hard boil, cook on low for 8 hours. Chef's tip: brown the onions until properly dark, about 15 minutes; that colour is where the stew's depth comes from.

110 min

Afghan Curries

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Frijoles maneadosPinto beans with chile and cheese

Frijoles maneados are the rich party beans of Sonora in northern Mexico, cooked for carne asada gatherings, weddings and Sunday lunch, and spooned onto flour tortillas. Soft pinto beans are mashed and beaten (maneados means stirred or worked) with dried red chile colorado, milk and so much melting cheese that the pot pulls into strings. Serve them with flour tortillas, grilled vegetables and a sharp salsa. The usual mistake is adding the cheese while the pot is boiling hard, which makes it go rubbery and oily; take the heat right down first. Chef's tip: Sonoran queso regional or Chihuahua cheese is often made with animal rennet, so for a vegetarian pot choose a vegetarian Monterey Jack-style or mild Cheddar cheese labelled suitable for vegetarians.

130 min

Mexican Vegetarian

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Calia e simenzaRoasted chickpeas and pumpkin seeds

Calia (toasted chickpeas) and simenza (salted pumpkin seeds) are sold together in twisted paper bags by the old caliari of Palermo, at the Festino of Santa Rosalia in July, along the Foro Italico seafront and outside the Teatro Massimo after a show. You crack the seeds with your teeth and chase them with the crunchy, nutty chickpeas, a habit that can last a whole evening. This home version roasts soaked dried chickpeas and salted seeds in the oven. Chef's tip: dry the soaked chickpeas really well; any surface water steams them instead of making them crunchy.

60 min

Italian Snacks & Starters

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Terik tahu tempeTofu and tempeh in coconut milk

Terik is a Central Javanese way of cooking in coconut milk until almost all of it has gone, and around Solo and Yogyakarta terik tahu tempe is a staple of home lunches, Lebaran spreads and the warung nasi where you point at dishes to go on your rice. Tofu and tempeh soak up a sauce of shallots, candlenuts, coriander seed, galangal and palm sugar that reduces to a thick, oily, sweet-savoury coating. Serve with rice, sambal and something green. The usual mistake is stirring too vigorously as it reduces, which breaks the tofu into crumbs, so shake the pan or turn the pieces with a spatula. Chef's tip: steam the tempeh for 10 minutes before cutting it, which removes any bitterness and helps it absorb the sauce.

50 min

Indonesian Vegetarian

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Ou tenga dalMasoor dal with elephant apple

Assamese cooks love a sour note, and ou tenga dal is the everyday lentil dish of Upper Assam's homes in the monsoon and autumn, when elephant apples (ou tenga) fall from the trees. Split masoor is boiled thin with turmeric and slices of the hard, tart fruit, then tempered with mustard oil, panch phoron and garlic, so it tastes bright, fruity and comforting. Serve with rice, or with a millet roti and a green vegetable for a lower-GI plate. It is suitable as part of a balanced diet. About 190 kcal and 26 g carbohydrate per portion. The usual mistake is adding the fruit too late, so its sourness never comes out; it must cook with the lentils from the start. If you can't find it, use a slice of green mango or 1 tsp tamarind. Chef's tip: bruise the ou tenga slices with a pestle so they release their juice.

35 min

Indian Curries

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Mas ko dalBlack lentil dal

Mas ko dal, made from whole black urad, is the thick, dark dal of the Nepali hills, cooked in heavy pots in Kathmandu, Gorkha and the Newar towns, especially on cold days and for festival meals. Slow cooking makes it creamy and earthy, and the tempering of jimbu, garlic and cumin in hot mustard oil gives it the scent of the Himalaya. Eat with rice, roti or dhido. Suitable as part of a balanced diet, it is high in protein and fibre: about 250 kcal and 30 g carbohydrate per portion; brown rice or millet dhido suits it well. The usual mistake is not soaking the lentils, which leaves them hard and the dal thin; soak them overnight. Chef's tip: simmer the dal with a few ginger slices and mash it lightly with a wooden spoon at the end for the classic thick texture.

70 min

Nepali Curries

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TovveToor dal with green chilli

Tovve is the plainest dal of the Udupi temple kitchens and of Kannada homes along the coast: toor or moong cooked soft, seasoned with green chilli and ginger and finished with a sizzling ghee tempering. There is no tomato, no onion and no masala, so it is the first dal children eat and what families cook for a light dinner or after a fast, with rice, a spoon of ghee and a lemon pickle. Its flavour depends on a well-cooked dal, so it must be soft enough to fall apart when stirred. The usual mistake is adding salt before the dal is tender, which keeps it grainy. Chef's tip: whisk the cooked dal hard for 30 seconds before tempering; the smooth, creamy texture is what makes tovve taste of more than its few ingredients.

40 min

Indian Curries

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Mochai kottai kuzhambuField bean gravy

Across Tamil Nadu, from Madurai to Tirunelveli, mochai kottai kuzhambu is a winter and weekend curry: dried field beans and small brinjals stewed in a thick tamarind and sambar-powder gravy with shallots and garlic. It is cooked in a big batch, because everyone agrees it tastes better the next day, and eaten with rice, a spoon of sesame oil and appalam or a simple keerai. The beans turn creamy and the brinjal melts into the sauce. Dried field beans must be soaked and boiled until completely soft; never eat them undercooked. The usual mistake is adding the tamarind before the beans are tender, because acid stops them softening. Slow-cooker: boil the soaked beans hard on the hob for 10 minutes first, then cook everything on low for 6 hours. Chef's tip: fry the brinjal in the oil before the gravy goes in, so it holds its shape instead of dissolving.

85 min

Indian Curries

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Ugba saladFermented oil bean salad

Ugba, the long, thin slices of fermented African oil bean, are a favourite of Igboland in south-east Nigeria, eaten at village meetings, weddings and as an evening snack with cold drinks in Enugu and Owerri. The slices have a nutty, savoury, slightly funky flavour, and here they are tossed with diced garden eggs, shredded garden-egg leaves, onion, fresh pepper and a little red palm oil. Many cooks add ground crayfish and stockfish; this version is vegan. Suitable as part of a balanced diet, it is high in fibre and plant protein: about 220 kcal and 10 g carbohydrate per portion. The usual mistake is not rinsing shop-bought ugba, which can taste too sharp and fermented; rinse it in warm water first. Chef's tip: warm the palm oil just enough to make it runny, never hot, so it coats every slice.

22 min

Nigerian Salads

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Akkha masoor is the dish that made the dhabas on the Kolhapur–Pune highway famous: whole brown lentils cooked into a rich, fiery onion, tomato and Kolhapuri-masala gravy, finished with a big knob of butter and eaten with jowar bhakri, tandoori roti or jeera rice. At home it is a weeknight dinner and a favourite on cold evenings. The lentils keep their shape while the roasted dry coconut and red chilli give a deep, nutty heat. The usual mistake is undercooking the onions; they must turn deep brown before the tomatoes go in, or the gravy tastes thin. Slow-cooker: cook everything except the butter on low for 6 hours, then stir the butter in at the end. Chef's tip: toast the dry coconut until it is the colour of a biscuit; it is the secret of the dhaba flavour.

60 min

Indian Curries

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Dalimbi usalSprouted field bean curry

In Konkan and Pune homes, dalimbi usal is a festival dish, cooked for Ganesh Chaturthi, weddings and thread ceremonies and served on the thali beside puran poli and rice. Dalimbi are dried field beans (val) that are soaked, sprouted and peeled; the work takes two days but turns them creamy and sweet. They are simmered gently with fresh coconut, goda masala, kokum and a little jaggery, without onion or garlic. Field beans must always be cooked until fully soft; never eat them raw or half-cooked. The usual mistake is boiling them hard, which bursts the soft peeled beans into mash; keep the simmer gentle. Chef's tip: soak the sprouted beans in warm water for 30 minutes before peeling, and the skins slip off with a pinch.

60 min

Indian Curries

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Gogji razmaKidney beans with turnips

In the Kashmir valley, gogji razma is a winter comfort dish, made in heavy pots when turnips are sweet after the first snow and dried beans from Bhaderwah fill the store. Red kidney beans and turnip chunks simmer in a thin, red gravy flavoured with mustard oil, ground fennel, dried ginger and Kashmiri chilli, without any onion or tomato. Serve with a modest bowl of rice or a millet roti and a green salad. It is suitable as part of a balanced diet. About 300 kcal and 38 g carbohydrate per portion. The usual mistake is slow-cooking dried kidney beans without boiling them hard first; raw kidney beans are unsafe, so soak them overnight and boil hard for 10 minutes before simmering. Chef's tip: add the turnips only when the beans are almost soft, so they keep their shape and sweetness.

90 min

Indian Curries

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Ash-e dooghYogurt soup with rice and chickpeas

Ash-e doogh is the summer and autumn soup of Ardabil and the Azeri north-west of Iran, cooked in big pots for family gatherings and sold in bowls in the bazaars. Rice and chickpeas are simmered in tangy yoghurt with handfuls of dill, coriander, spinach and mint, and the soup is topped with crisp fried onion and dried mint. It is creamy and sour, never heavy. The usual mistake is stopping stirring: the yoghurt splits into grains if left to boil alone, so stir in one direction without stopping until it comes to the boil. Chef's tip: beat a spoonful of rice flour into the yoghurt before heating; it stabilises it and keeps the soup silky.

60 min

Persian Soups

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Lauki chana dalBottle gourd and chana dal

In Punjabi and Haryanvi homes lauki chana dal is a weekday staple, and it travels in the dabba's lidded steel bowl beside rotis or rice. Chana dal holds its shape while the bottle gourd melts into it, so the dal is thick enough not to slosh about. The mistake is adding the lauki at the start with the dal: it collapses into strings and turns the dal watery. Add it once the dal is half cooked. Chef's tip: choose a young, pale-green lauki that your nail dents easily; an old one is bitter and seedy, so taste a small piece raw and discard it if it is bitter.

50 min

Indian Curries

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Kari gros poisButter bean curry

In Mauritius, gros pois (butter beans) are a pantry staple, and kari gros pois is cooked in Creole and Indo-Mauritian homes alike for weekday lunches and Friday meat-free meals. The beans simmer in a curry of onion, tomato, garlic and ginger, flavoured with curry powder, fresh thyme and curry leaves, so it tastes of both India and the island's French side. It is served with rice, farata flatbreads and a tomato or chilli chutney. The usual mistake is frying the curry powder on high heat; it scorches in seconds and turns bitter. Pressure cooker option: cook the soaked beans for 15 minutes at pressure. Chef's tip: crush a few beans into the sauce at the end, which thickens it without any flour.

85 min

Mauritian Curries

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Across Pakistani Punjab, from Faisalabad homes to roadside tandoors near Gujranwala, black chickpeas in a thin, peppery gravy are winter food and a Friday staple, eaten with fresh roti or rice. The small brown chana keep their bite and give a nutty, earthy broth flavoured with cinnamon, black cardamom, cloves and bay. It is cooked in one pot, on the stove or in a slow cooker, and tastes even better the next day. The usual mistake is skipping the overnight soak: unsoaked black chana stay hard however long you cook them. Chef's tip: mash a ladleful of the cooked chana against the side of the pot at the end; it thickens the gravy without any flour.

70 min

Pakistani Curries

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MsetoRice and green grams

Mseto, meaning 'mixture', is a staple of the Swahili coast from Mombasa to Lamu and Zanzibar, often eaten at lunch or for breaking the fast in Ramadan. Rice and green grams (whole mung beans) cook together in coconut milk with onion and a little turmeric until soft, fluffy and gently creamy. It is served beside a vegetable or bean curry, a kachumbari salad and a squeeze of lime. The usual mistake is adding the rice before the green grams are tender, so the rice turns mushy while the beans stay hard. Chef's tip: once the rice is in, cover the pot tightly and leave it on the lowest heat without lifting the lid, so the rice steams evenly.

55 minEast African Rice & Grains

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ChikandaOrchid tuber and peanut loaf

In Kasama and across the Bemba country of northern Zambia, chikanda is cooked for weddings, funerals and family gatherings, then sliced and sold on Lusaka street corners as 'African polony' because it looks like a pale sausage. It is made from the dried, pounded tubers of ground orchids mixed with groundnut flour, chilli and a little bicarbonate of soda, stirred over the fire until thick and then baked until firm. The texture is dense and springy, a little like a savoury jelly, with a nutty, earthy flavour and a gentle heat. Use bought dried chikanda powder from Zambian or Southern African grocers; wild orchids are badly over-harvested, so buy only from a trusted supplier. Too little stirring is the usual mistake, and it leaves raw lumps of powder through the loaf. Chef's tip: let the slices cool completely before frying or eating, as the loaf firms up a lot as it sets.

90 minSouthern African Snacks & Starters

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Besan chillaGram flour pancakes

Across North India, besan chilla is the answer when the tiffin needs packing in fifteen minutes: a pourable gram flour batter studded with onion, tomato, chilli and coriander, cooked thin on a tawa, then rolled up with chutney or ketchup. It is naturally egg-free and filling. The common mistake is a thick batter, which gives a heavy, raw-tasting pancake; it should flow like single cream. Chef's tip: spread the batter with the back of a ladle in quick circles from the centre outward, and cover the pan for the first minute so the top steams set.

25 min

Indian Breakfast & Brunch

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Detsadovsky omlet (kindergarten oven omelette)

Anyone who went to a detsky sad, a kindergarten, in Moscow, Kyiv or Minsk remembers this omelette: tall, pale and soft as a sponge, baked in big trays and served in squares with a slice of bread and butter. The secret is lots of milk and a deep dish, so the eggs steam-bake into a quivering, custardy block rather than a flat frittata. It makes a protein-rich breakfast or supper for toddlers from 12 months, made here without salt. It contains egg and milk; there is no gluten, nuts or soya. Chef's tip: stir the eggs and milk, don't whisk them into a foam, or the omelette rises and then collapses.

35 min

Russian Breakfast & Brunch

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DrachenaBaked egg and milk custard

Drachena belongs to the old peasant cooking of northern Russia, from Arkhangelsk to Vologda, where it was baked in the cooling Russian stove on Sunday mornings. Eggs are whisked with milk, a little sour cream and flour, poured into a hot buttered pan and baked until puffed, golden and wobbly, somewhere between an omelette and a soufflé. It is eaten warm, plain or with sour cream. The common mistake is opening the oven early; the drachena collapses if it gets a draught before it is set. Chef's tip: heat the buttered dish in the oven before pouring in the batter, so it starts to set and rise from the bottom at once.

40 min

Russian Breakfast & Brunch

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Verkadalai sadam (peanut rice)

Peanut rice is the filling variety rice that Tamil and Kannada parents send when the school day ends with games: roasted peanuts, dry coconut, sesame and red chillies are ground into a coarse powder and tossed through rice in a curry leaf tempering. It tastes a little like a savoury peanut brittle, and it stays good at room temperature for hours. The mistake is grinding the peanuts too long; they turn into peanut butter and the rice clumps. Pulse in short bursts and stop while it is still sandy. Chef's tip: keep a few whole roasted peanuts aside and add them at the end for crunch.

23 min

Indian Rice & Grains

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Mashkalai dalSplit black gram dal

In Rajshahi and Chapainawabganj, in the far west of Bangladesh, mashkalai dal is eaten with thick kalai ruti flatbreads and a fiery bhorta, especially on winter mornings and evenings. Split black gram is cooked until creamy and slightly sticky, flavoured with ginger, then crowned with onion and garlic fried crisp in mustard oil. It is filling and earthy with a gentle heat. The usual mistake is boiling it too hard: mashkalai foams over and catches, so keep the lid ajar and the heat low. Chef's tip: fry the onion and garlic separately and add them just before serving, so they stay crisp on top of the dal.

50 min

Bangladeshi Curries

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Ispanakhi matsvnitSpinach with yogurt

In Georgian homes from Tbilisi to Kakheti, ispanakhi matsvnit is one of the quick dishes on a supra table and a weekday side all spring, when spinach is young and sweet. The spinach is wilted, squeezed and chopped, then folded into thick matsoni (Georgian set yoghurt) with crushed garlic, coriander and a little blue fenugreek, and served cool with bread, beans or grilled vegetables. Suitable as part of a balanced diet. About 110 kcal and 8 g carbohydrate per portion. The usual mistake is not squeezing the spinach hard enough, so water seeps into the yoghurt and makes it thin. Chef's tip: crush the garlic with a pinch of salt to a smooth paste so it spreads evenly through the yoghurt rather than hitting you in raw lumps.

15 min

Georgian Sides

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KajganaScrambled eggs with peppers

Kajgana is the everyday breakfast of Serbia and Montenegro, cooked in every home and kafana: eggs scrambled softly in a little fat, often with sweet peppers or onion, and finished with a spoon of kajmak, the rich clotted cream of the Balkans, or crumbled white cheese. It is eaten straight from the pan with warm bread. The mistake is high heat: the eggs seize into dry, rubbery lumps; a medium-low flame and constant gentle stirring give soft, creamy curds. Chef's tip: take the pan off the heat while the eggs still look slightly underdone, because they keep cooking in the hot pan for another minute.

13 minBalkan Breakfast & Brunch

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NjahiBlack beans mashed with banana

Kikuyu families in Kiambu, Murang'a and Nyeri cook a big pot of njahi for a woman who has just given birth, and visitors bring the beans as a gift; the dish is said to build strength and milk. The beans are small, glossy black lablab beans, simmered for a long time until creamy, then mashed with ripe bananas so the result is dark, soft and gently sweet against the savoury onion and tomato. Look for dried njahi at African grocers (sometimes labelled black dolichos or black lablab beans); black turtle beans are the closest swap and cook a little faster, but skipping the overnight soak is the classic error with either: unsoaked beans stay chalky even after hours. Eat it warm with a cup of tea, or as a main with greens. Chef's tip: choose bananas with brown freckles but still firm; overripe black ones make the mash taste like dessert.

150 minEast African Curries

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Pasta jajecznaEgg spread

In Poland pasta jajeczna is the everyday breakfast and kanapki spread, piled thickly on rye bread or a crusty roll and topped with radish slices, and it is always on the table at Easter breakfast. Hard-boiled eggs are chopped finely or mashed with mayonnaise, a little mustard and a lot of chives into a creamy, savoury spread. The common mistake is boiling the eggs too long: overcooked yolks turn grey-green and taste sulphurous, so stop at 10 minutes and chill them at once. Chef's tip: grate the eggs on the coarse side of a box grater instead of chopping; you get a fluffy, even spread in seconds without mashing it to paste.

18 min

Polish Breakfast & Brunch

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MucapataCoconut rice and cowpeas

Quelimane cooks have a gift for making rice taste rich without a scrap of meat, and mucapata proves it: rice and boiled cowpeas are cooked down in coconut milk until the grains swell, burst at the edges and bind into a soft, spoonable mass. It sits somewhere between a pilaf and a porridge, mild and faintly sweet from the coconut, with the beans giving it body and an earthy note. Families along the Zambezi delta serve it at lunch beside a tomato and onion sauce, greens cooked with peanuts, or a fiery dab of piri-piri. The usual mistake is adding the rice before the beans are properly soft; they never catch up once the coconut milk goes in. Chef's tip: stir it only now and then once the rice is in and keep the heat very low, so the bottom turns lightly golden rather than scorched.

60 minSouthern African Rice & Grains

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Lynyvi varenykyLazy curd dumplings

Lynyvi varenyky, 'lazy dumplings', are the Ukrainian weekday breakfast for families who love varenyky but have no time to fill them: the curd cheese goes into the dough itself, which is rolled into a log, sliced and boiled for a few minutes. They come out soft, tender and lightly sweet, finished with melted butter and a spoon of sour cream, sometimes with jam. The mistake is adding too much flour to make the dough easier to handle, which makes the dumplings heavy; the dough should stay soft and a little sticky. Chef's tip: dust your hands and board rather than the dough, and boil one test dumpling first; if it falls apart, add just one more tablespoon of flour.

27 min

Ukrainian Breakfast & Brunch

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Lubia pokhteSpiced pinto beans

On cold winter mornings in Tehran, steam rises from street carts selling lubia pokhte: pinto beans simmered with a pinch of salt until soft as butter, ladled into a cup with some of their cooking liquid and sprinkled with golpar, the citrusy ground seed of Persian hogweed, plus a squeeze of lemon. It is cheap, warming and filling. The mistake is salting the water at the start; add salt once the beans are tender or the skins stay tough. Chef's tip: skim the foam in the first 10 minutes and keep the beans at a lazy simmer, never a rolling boil, so they stay whole but creamy inside.

120 min

Persian Breakfast & Brunch

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KongjukSoybean and rice porridge

Kongjuk is the porridge Korean families make when they want something filling but plain: soaked soybeans ground into a milk with rice and cooked until it is thick, pale and creamy. It is a breakfast and a summer staple in the countryside, eaten with a little salt and some kimchi or radish on the side. The mistake to avoid is under-blending the beans: gritty bean skins make the porridge grainy, so blend long and fine, or sieve it. Stir often too, because soy milk catches on the bottom quickly. Chef's tip: skim off the loose skins after soaking by rubbing the beans between your palms under water; the porridge comes out silkier and whiter.

60 min

Korean Rice & Grains

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ÄggostEgg cheese

Äggost, egg cheese, belongs to the farm kitchens of Västergötland and Halland in west Sweden, where it is made for Christmas, Easter and midsummer tables and the leftovers become breakfast with cloudberry or lingonberry jam. Eggs and milk are heated until soft, sweet curds form, which are drained in a holed mould so they keep its pattern. It is creamy, mild and slightly sweet. The common mistake is rushing the heat: boiling the milk too hard makes rubbery curds, so keep it at a gentle simmer. Chef's tip: this version sets the curds with buttermilk, not rennet, so it is suitable for vegetarians; drain it overnight in the fridge for the firmest slice.

45 minScandinavian Breakfast & Brunch

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NdenguGreen gram stew

Lunchtime kibandas around Nairobi's Industrial Area ladle ndengu over rice or tear chapati into it, and office workers queue for it because it is cheap, filling and ready fast. Whole green grams (mung beans) are boiled until soft, then folded into an onion and tomato base with garlic, a little cumin and a splash of coconut milk, so the gravy is earthy, mellow and just thick enough to coat a spoon. Serve it with chapati, plain rice or ugali and a heap of kachumbari. The usual mistake is adding the tomatoes and salt before the grams are tender; acid and salt keep the skins tough, so cook the grams first. Chef's tip: mash a ladleful of the cooked grams against the pot before you add the coconut milk; it thickens the gravy without any flour.

60 minEast African Curries

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Mayai pasuaSplit eggs with kachumbari

Glass-boxed carts outside Nairobi's bars and matatu stages sell mayai pasua into the evening: a vendor splits a hard-boiled egg with a knife, packs the gap with fresh kachumbari and shakes over salt and chilli. It is a quick, protein-heavy snack that tastes cool and sharp from the onion, tomato and lime against the soft yolk. Make a plateful for a party or a packed lunch, and serve with a dash of chilli sauce. The mistake to avoid is a soft or jammy yolk; for street style the eggs must be fully hard-boiled so they split cleanly. Chef's tip: salt the chopped onion with the lime juice for 5 minutes before adding the tomato; it softens the raw bite the way the vendors' pre-mixed kachumbari does.

15 minEast African Snacks & Starters

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Kos ata curryJackfruit seed curry

During the jackfruit season, roughly April to July, Sri Lankan households save every seed, and kos ata curry is how they become a hearty weekday dish served with rice and greens. The seeds are boiled tender, peeled of their papery skin, then simmered in a dark roasted curry powder and coconut milk gravy until they taste like chestnuts in a spicy sauce. Serve with red rice and a sambol. The usual mistake is undercooking the seeds; they must be boiled until a fork goes in easily, or they stay hard and are hard to digest. A pressure cooker saves time: boil the seeds for 10 minutes on high. Chef's tip: crack each seed lightly with the flat of a knife before simmering so it soaks up the gravy.

50 min

Sri Lankan Curries

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Dombrés aux haricots rougesFlour dumplings in red beans

Dombrés are the small rolled flour dumplings that Guianese Creole cooks in Cayenne and Saint-Laurent-du-Maroni drop into a pot of red kidney beans, so they swell and soak up the herb-scented sauce. In French Guiana and the Antilles the beans are often cooked with salted pork tail or smoked meat; this version leaves out the meat and uses smoked paprika, onion, chives, thyme and cloves for depth, making a hearty vegan dinner with rice. Dried kidney beans must be boiled hard for 10 minutes before simmering to destroy a natural toxin, so don't skip that step or cook them in a slow cooker from raw. Dumplings that fall apart are the usual problem: keep the dough firm and the pot at a gentle simmer once they go in. Chef's tip: roll each dombré between your palms into a small torpedo; that shape cooks evenly and holds together.

Across Punjab and north India, moong dal cheela is a weekday breakfast griddled to order, usually with green chilli, ginger and a pinch of ajwain. For babies from nine months the batter is just soaked yellow moong and grated carrot, cooked thin and soft and cut into strips that are easy to grab, ideal for baby-led eating alongside spoon food. They are tender, mildly sweet from the carrot and packed with plant protein. They are free of the major allergens: no milk, egg, gluten, nuts, soya, sesame or fish. Chef's tip: grind the batter to the thickness of double cream; thinner batter tears, thicker batter stays raw in the middle.

30 min

Indian Breakfast & Brunch

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Dubki kadhiUrad dal dumplings in curd curry

Dubki means a dip, and in this Chhattisgarhi kadhi the spiced urad dal batter is dropped raw straight into the simmering curd so the dumplings cook in the pot rather than in hot oil. It is the lighter, everyday cousin of pakora kadhi, served with rice at lunch across Durg and Raipur and at village feasts. The common mistake is dropping the batter into kadhi that is barely warm; the dumplings fall apart, so the kadhi must be at a lively simmer. Chef's tip: whisk the batter by hand for a full 3 minutes until a spoonful floats in water, and the dumplings will be airy, not dense.

290 min

Indian Curries

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