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WhatToEat.Today

Low-calorie recipes

Lighter recipes that are still filling and full of flavour. (773 recipes)

Bingtang xueli (rock sugar stewed pears)

When the dry winds of a northern winter bring on sore throats, grandmothers in Beijing and Shandong set a bowl of pear and rock sugar in the steamer, and it is now served as a soothing dessert all over China. Whole Asian pears, hollowed and filled with rock sugar, are slowly stewed until translucent and swimming in their own light syrup. The common mistake is choosing a Western pear that collapses; crisp Asian (nashi or Ya) pears hold their shape and give plenty of juice. Chef's tip: slice off the top as a lid and stew it with the pear; serving the pear with its lid back on is how it is presented at the table.

65 minChineseDessertsVeganGluten free
by KrazyBadal 0 views

Osmanthus jelly (gui hua gao)

In Hangzhou and Guilin the sweet osmanthus trees flower around Mid-Autumn, and their tiny golden blossoms are dried to scent teas, wine and this crystal-clear jelly, a light dessert after a mooncake-heavy festival meal. Set with agar instead of gelatine, it is vegan, firm enough to cut into neat squares, and studded with flowers and red goji berries. The mistake is adding all the flowers to hot liquid at once: they float to the top in a crowd, so stir them in once the mix starts to thicken. Chef's tip: a mould with layers of flowers suspended all through looks far prettier than one with all the petals at the top.

25 minChineseDessertsVeganGluten free
by KrazyBadal 0 views

Luo han guo teaMonk fruit tea

The hills around Guilin in Guangxi grow luo han guo, a small round gourd that is dried until its shell turns brown and brittle. Cantonese and Guangxi households simmer one in water when someone has a scratchy throat or a dry cough, or simply in the heat of summer, and the result is a dark amber tea that tastes of caramel and dried fig with no sugar added at all. Drink it hot in winter or chilled in summer. The mistake most people make is using a whole fruit for a single cup, which is cloyingly sweet; one fruit is enough for a large pot. Chef's tip: crack the shell and tear the pulp into pieces, so the flavour comes out in 15 minutes instead of an hour.

20 minChineseDrinksVeganGluten free
by KrazyBadal 0 views

Canh bí đỏ chay (clear pumpkin soup)

Every Vietnamese family meal has a canh, a light soup to sip between mouthfuls of rice, and in autumn in the north the pot is often full of orange pumpkin. Unlike a blended Western pumpkin soup this one stays clear and brothy, with soft, sweet chunks you break with a spoon. Most kitchens add minced pork or dried prawns; this vegetarian version gets its depth from shiitake and a little soy. It is a good soup for children and for anyone recovering from a cold. Chef's tip: cut the pumpkin into even 3 cm chunks and stop cooking as soon as they are tender; overcooked pumpkin falls apart and turns the broth cloudy and porridge-like.

25 minVietnameseSoupsVeganGluten free
by KrazyBadal 0 views

Yam som o (pomelo salad)

Pomelos from Nakhon Chai Si, west of Bangkok, are prized for their dry, juicy segments, and when they come into season in late summer this salad appears on restaurant menus across the central plains. The segments are broken into bursting sacs and tossed with toasted coconut, crisp shallots and peanuts in a dressing of lime, palm sugar and nam prik pao, so it eats sweet, sour, nutty and only mildly hot. Restaurants usually add poached prawns, fish sauce and a chilli jam made with dried shrimp; this version uses tamari and a vegan nam prik pao so it suits everyone. Chef's tip: dress the pomelo just before serving and toss with your fingertips; stirring hard with a spoon bursts the sacs and leaves a watery bowl.

25 minThaiSaladsVeganGluten free
by KrazyBadal 0 views

Nam takrai (lemongrass drink)

Thai spa receptions and roadside rice shops both pour this from big glass jars, and in Chiang Mai and Bangkok homes a pot is often simmering on hot afternoons. Bruised lemongrass gives a clean, lemony, slightly grassy taste and pandan a soft vanilla note; lightly sweetened, it is refreshing over ice and soothing warm on a rainy-season evening. Chef's tip: the usual mistake is chopping the lemongrass fine and boiling it hard, which makes it bitter; bash the stalks and simmer gently.

20 minThaiDrinksVeganGluten free
by KrazyBadal 0 views

Gaeng liang (peppery pumpkin and lemon basil soup)

Older cooks in Ayutthaya and the central plains make this soup for new mothers and anyone feeling run down: a cloudy broth of pounded shallot, white pepper and krachai (fingerroot), packed with pumpkin, baby corn, sponge gourd and handfuls of lemon basil. It is eaten as one of several dishes with rice at a home meal, never as a creamy starter. The everyday version pounds dried shrimp and shrimp paste into the base and seasons with fish sauce; here dried shiitake and tamari give the savouriness, so it is vegan. Chef's tip: add the lemon basil off the heat at the very end; boiled basil turns black and loses the peppery perfume the soup is named for.

30 minThaiSoupsVeganGluten free
by KrazyBadal 0 views

Yam talay (Thai seafood salad)

Beach shacks on Koh Samet and along the Pattaya coast bring yam talay out in a heap, the seafood still warm, glistening with lime and fish sauce, and scattered with Chinese celery and onion. It is light and very sour, eaten with ice-cold drinks before the grilled fish arrives, or with rice for lunch. Use whatever is freshest; the mix below is easy to find. Chef's tip: poach each type of seafood separately and briefly; tipping everything in together overcooks the squid into rubber bands before the mussels open.

25 minThaiFishGluten freeSpicy
by KrazyBadal 0 views

Gaeng jued tao hoo (clear tofu soup, jay style)

During the nine days of the Vegetarian Festival in Phuket Town and Bangkok's Chinatown, yellow flags mark the stalls selling food that is jay: no meat, no dairy and none of the pungent alliums. This gentle soup is what people drink alongside their stir-fries, a clear broth of daikon and dried shiitake sharpened with crushed white pepper and coriander root, holding soft silken tofu and slippery mung bean vermicelli. Out of festival season, cooks add garlic oil and minced pork. Chef's tip: don't boil after the tofu goes in; silken tofu breaks into crumbs, so let it warm through at a bare simmer.

30 minThaiSoupsVeganGluten free
by KrazyBadal 0 views

Khai toon (Thai steamed egg with pork)

Thai parents across the country make khai toon when a child is off their food or someone is unwell: eggs beaten with stock, a little minced pork and spring onion, steamed in a bowl until just set and wobbling. It goes on the table with rice and a stir-fry for supper and costs almost nothing. This version uses pork mince; for a vegetarian bowl, use chopped shiitake instead and season with salt or light soy sauce. It contains egg and fish sauce. Chef's tip: steam over a gentle simmer, not a rolling boil; high heat pocks the custard with holes and turns it spongy.

20 minThaiSidesGluten free
by KrazyBadal 0 views

Tacos de nopales asadosGrilled cactus tacos

At weekend markets in Milpa Alta, the cactus-growing district on Mexico City's southern edge, whole nopal paddles are grilled until tender and folded into tortillas with charred spring onions and salsa verde. Grilling dries the natural slime the cactus is known for and leaves a lemony, green-bean flavour. It is a light, naturally vegan taco. Buy paddles with the spines already removed, or scrape them carefully with a knife. Chef's tip: score the paddles in a criss-cross before grilling so they cook evenly and stay flat.

25 minMexicanSnacks & StartersVeganGluten free
by KrazyBadal 0 views

Jícama con chile y limónJícama with chile and lime

Few snacks are as simple or as refreshing as this one, sold in bags from street carts and made at home all over Mexico as an after-school or pre-lunch nibble. Jícama tastes like a cross between apple and water chestnut: crisp, juicy and barely sweet. Lime, salt and chile powder are all it needs. Chef's tip: a short soak in iced water makes the sticks extra crisp.

10 minMexicanSnacks & StartersVeganGluten free
by KrazyBadal 0 views

Agua de pepino con limónCucumber lime drink

Pale green and very refreshing, agua de pepino is the cooler sold from market juice stands in Mexico City and Oaxaca when the afternoon heat builds, and families blend a jug for comida on hot days. Cucumber, lime and a few mint leaves give a clean, light taste with very little sugar. Chef's tip: leave some of the peel on the cucumber for colour, but strain the drink so it stays silky.

10 minMexicanDrinksVeganGluten free
by KrazyBadal 0 views

Abobrinha refogadaSautéed courgette

Refogado, the base of onion and garlic softened in oil, is how Brazilian home cooks start almost every dish. Courgette cooked this way is a staple vegetable on the prato feito, the everyday lunch plate of rice, beans, a meat and a salad, all over the country. The courgette should be tender but still hold its shape, glossy with tomato and full of herbs. Chef's tip: use small, firm courgettes; big ones are watery and full of seeds.

22 minBrazilianSidesVeganGluten free
by KrazyBadal 0 views

Caldo de pollo mexicanoChicken vegetable broth

Mexican mothers make caldo de pollo for colds, hangovers and rainy Sundays, and every market has a stall serving it in huge bowls. Chicken is simmered with onion and garlic, then chunks of carrot, potato, chayote, courgette and corn cook in the clear broth. At the table each person adds a spoonful of red rice, chopped onion, coriander, fresh chile and a good squeeze of lime. Chef's tip: add the vegetables in stages, from hardest to softest, so nothing turns to mush.

90 minMexicanChickenGluten free
by KrazyBadal 0 views

Nieve de garrafa de limónLime water ice

In town plazas from Oaxaca to Guadalajara, neveros still churn nieve de garrafa by spinning a tall metal can in a wooden barrel of ice and rock salt, scraping the frozen walls with a long paddle. Lime nieve is the sharpest and most refreshing, pale green from the zest, and it is eaten in small cups after a hot walk through the market. At home a metal bowl set in ice and salt works the same way. Chef's tip: add the zest at the start but strain it out; that way you get its oils without the bitterness.

60 minMexicanDessertsVeganGluten free
by KrazyBadal 0 views

Gỏi ngó sen chay (lotus stem salad)

Wedding banquets and đám giỗ (death-anniversary) feasts across the south open with a platter of gỏi ngó sen, usually heaped with prawns and boiled pork belly. In vegetarian households and temple kitchens the shellfish and pork give way to strips of fried tofu, and the fish-sauce dressing becomes lime, sugar and soy. The pickled lotus stems are what matter: pale, crisp and juicy, like a mild bamboo shoot. Pile it onto prawn-free rice crackers or eat it beside rice. Chef's tip: rinse and squeeze the jarred lotus stems well; skipping this leaves the salad tasting of brine instead of lime.

30 minVietnameseSaladsVeganGluten free
by KrazyBadal 0 views

Fruta con chileFruit with chile and lime

Every plaza in Mexico City seems to have a fruit cart with a glass case of jícama, cucumber, mango and pineapple, cut to order into tall sticks and packed into a cup. The vendor squeezes over lime and shakes on chile-lime salt, and you eat it with a toothpick on a hot afternoon. It's juicy, crunchy, sour and only a little hot. Chef's tip: chill the fruit well first; cold fruit and sharp chile make the contrast.

15 minMexicanSnacks & StartersVeganGluten free
by KrazyBadal 0 views

Repolho refogadoSautéed cabbage

Cheap, quick and good with everything, this pan of fine-shredded cabbage is a weekday staple in Brazilian homes and the self-service lunch spots of São Paulo and Rio. It's fried with garlic and onion just long enough to turn sweet and glossy while keeping a little crunch, then brightened with a splash of vinegar. Many families add bacon; this version is vegan. Chef's tip: shred the cabbage as finely as you can; thin ribbons cook evenly in minutes.

20 minBrazilianSidesVeganGluten free
by KrazyBadal 0 views

Agua de sandíaWatermelon drink

When watermelons are piled high in the markets of Jalisco and Sonora in summer, almost every taquería has a jar of bright pink agua de sandía next to the horchata. It needs only ripe watermelon, water, a squeeze of lime and a touch of sugar, and children love it. Chef's tip: a very ripe melon may need no sugar at all, so taste before you sweeten.

10 minMexicanDrinksVeganGluten free
by KrazyBadal 0 views

Yam makheua yao (grilled aubergine salad)

In Bangkok's evening markets, cooks blister long green aubergines straight over charcoal until the skins blacken, then peel them and dress the soft, smoky flesh with lime, chilli, shallot and plenty of herbs. It is a cooling side for grilled meats and sticky rice, or a light lunch on its own. Stalls usually top it with minced pork or dried shrimp and season with fish sauce; here crisp fried tofu and tamari make it vegan. Chef's tip: char the aubergines until they collapse completely and the skin is papery; pulling them off too soon leaves spongy, bitter centres.

30 minThaiSaladsVeganGluten free
by KrazyBadal 0 views

Canja de galinhaChicken and rice soup

Canja came to Brazil from Portugal and became the soup every Brazilian mother makes when someone is ill, the traditional food for new mothers during the resguardo after childbirth and, oddly, a favourite at the end of long parties. Chicken is simmered with onion and garlic, then shredded back into the broth with rice, carrot and potato, and finished with parsley and spring onion. It's gentle and filling. Chef's tip: cook the rice in the broth only until just tender; it keeps swelling in the bowl.

75 minBrazilianSoupsGluten free
by KrazyBadal 0 views

Sopa de milpaCorn and squash soup

A milpa is the traditional Mexican field where corn, beans and squash grow side by side, and this soup puts the summer harvest from that field into one pot. A light tomato broth carries chunks of corn, courgette, roasted poblano strips, a handful of black beans and squash blossoms, with epazote for its earthy, herbal note. In Central Mexico it's a healthy everyday lunch in the rainy season. Top it with cubes of panela cheese, which is usually made with animal rennet; choose a vegetarian one. Chef's tip: cut the corn into rounds rather than taking off the kernels, so everyone gets a sweet piece to gnaw.

40 minMexicanSoupsGluten free
by KrazyBadal 0 views

Agua de melónCantaloupe drink

Mexican market juice stalls make agua de melón with the ripest, most fragrant cantaloupes, and many cooks blend in the seeds and the soft pulp around them, which adds a creamy body and a nutty flavour. It's served in tall glasses on hot afternoons from Guanajuato to Veracruz and is a favourite with kids. Chef's tip: smell the stalk end of the melon before you buy it; if it smells sweet, the drink will too.

10 minMexicanDrinksVeganGluten free
by KrazyBadal 0 views

Nopales navegantesCactus in chilli broth with eggs

The name means 'sailing cactus', for the strips of nopal floating in a light red broth, and the dish is a standby of Lent in Hidalgo and the State of Mexico, when cooks want something warming and meatless. Eggs are cracked straight into the simmering caldo to poach, and the bowl is finished with fresh cheese, coriander and lime. It is light, cheap and ready in about forty minutes. Use a vegetarian cheese if you avoid animal rennet. Chef's tip: boil the nopales separately first and rinse well, so their slippery juice doesn't thicken the broth.

40 minMexicanSoupsGluten free
by KrazyBadal 0 views

Nopales con huevoCactus and scrambled eggs

Tender cactus paddles are sold cleaned and diced in bags at every market in Mexico City and Michoacán, and the quickest breakfast they make is this: nopales fried with onion, tomato and green chile until their sticky juice cooks off, then folded through softly scrambled eggs. It is light, green and tangy, and wrapped in a warm tortilla it becomes a taco to eat on the way out. Chef's tip: cook the nopales uncovered until the slime has gone completely before the eggs go in.

20 minMexicanBreakfast & BrunchGluten free
by KrazyBadal 0 views

Pla neung manao (steamed fish in lime and chilli)Steamed fish with lime and chilli

Restaurants all over Bangkok bring this dish to the table in a fish-shaped steamer with a flame underneath, the fish swimming in a broth of garlic, chilli, lime and fish sauce that keeps bubbling as you eat. Sea bass (pla kapong) is the usual choice. It is clean, sour and very garlicky, ideal for a light dinner with rice and a plate of greens. A whole fish is traditional; two thick fillets work just as well and steam faster. Chef's tip: pour the sauce over at the end, not before steaming; lime cooked for 15 minutes loses its freshness and turns bitter.

35 minThaiFishGluten freeSpicy
by KrazyBadal 0 views

Sopa de flor de calabazaSquash blossom soup

From July to September, when the summer rains fill Mexico City's markets with armfuls of orange squash blossoms, home cooks turn them into this light, golden soup. Half the blossoms are blended with onion into the base and the rest go in whole at the end, with diced courgette, sweetcorn and a sprig of epazote. The result is delicate and floral, a good first course before something rich. Serve with crumbled queso fresco; it is usually made with animal rennet, so look for a vegetarian one. Chef's tip: buy blossoms in the morning and use them the same day, as they wilt within hours.

40 minMexicanSoupsGluten free
by KrazyBadal 0 views

Pla pao (salt-crusted grilled fish)

Walk through any night market from Chiang Mai to Hat Yai and you will see rows of whole fish, white with crusted salt, grilling slowly over charcoal with lemongrass stalks poking out of their bellies. The salt shell keeps the flesh steaming in its own juice, so it comes out moist, clean-tasting and scented with lemongrass and pandan. People peel back the skin and eat the fish wrapped in lettuce with rice noodles, herbs and a fierce lime and chilli dip. Chef's tip: pat the fish completely dry before salting; a wet fish lets the crust slide off in the first five minutes.

55 minThaiFishGluten free
by KrazyBadal 0 views

Lẩu nấm chay (vegetarian mushroom hotpot)Mushroom hot pot

Đà Lạt, cool and misty, made the mushroom hotpot famous, and vegetarian lẩu restaurants in Hanoi and Saigon now fill up with groups on cold or rainy evenings. A clear broth sweetened with daikon, corn cobs, carrot and apple sits on a burner in the middle of the table; everyone drops in mushrooms, tofu and greens, fishes them out a minute later and spoons them over rice noodles. Expect to top up the pot and keep eating for an hour. Chef's tip: simmer the broth vegetables gently and never boil hard; a rolling boil clouds the broth and dulls its natural sweetness.

60 minVietnameseSoupsVegan
by KrazyBadal 0 views

Poireaux vinaigretteLeeks in vinaigrette

Poireaux vinaigrette is the humble leek starter of Parisian bistros, served lukewarm on long plates from autumn to early spring, when leeks are cheap and sweet. Whole young leeks are poached until silky, drained well and dressed while still warm with a punchy mustard vinaigrette, so they drink it in. Some bistros finish them with chopped egg; this version keeps it vegan with shallots and chives. The common mistake is not washing the leeks well, which leaves grit between the layers. Chef's tip: tie the leeks in a bundle before poaching so they stay whole and easy to lift out.

30 minFrenchSaladsVeganGluten free
by KrazyBadal 0 views

Velouté de potironCreamy pumpkin soup

Velouté de potiron is the soup French families make all autumn, from the October markets piled with orange pumpkins right through to Christmas, often served as a starter for Sunday lunch or a simple supper with bread and cheese. The pumpkin is simmered with onion and potato in vegetable stock, then blended until velvety and finished with a spoonful of crème fraîche. The common mistake is too much stock, which makes it thin and bland; you can always add more after blending. Chef's tip: a small potato gives body without masking the sweet pumpkin flavour.

45 minFrenchSoupsGluten free
by KrazyBadal 0 views

Tomates à la provençaleBaked garlic breadcrumb tomatoes

Tomates à la provençale are the summer side dish of every Provençal kitchen, set out at lunch from June to September beside grilled fish, lamb or an omelette. Ripe tomato halves are baked slowly, cut side up, under a heap of garlic, parsley and olive-oil breadcrumbs until the tomatoes slump and caramelise and the topping crisps. The common mistake is using under-ripe tomatoes, which stay sour and firm. Chef's tip: salt the cut tomatoes and turn them upside down for 15 minutes before topping; they lose excess juice and the crumbs stay crisp.

55 minFrenchSidesVegan
by KrazyBadal 0 views

Velouté de topinamboursJerusalem artichoke soup

Velouté de topinambours is a winter soup French cooks rediscovered in the last twenty years; the knobbly Jerusalem artichoke was wartime food for older generations and is now a favourite at markets and bistros from November to March. Simmered with leek and potato and blended smooth, it has a sweet, nutty flavour close to artichoke and hazelnut. The common mistake is leaving the peeled roots in the air, where they turn grey; drop them straight into lemon water. Chef's tip: finish each bowl with a few drops of hazelnut or walnut oil to bring out the nutty taste.

45 minFrenchSoupsGluten free
by KrazyBadal 0 views

CiambottaSummer vegetable stew

In August, when the vegetable gardens of Basilicata and the Cilento are overflowing, families make ciambotta: peppers, aubergines, potatoes, courgettes, onion and tomato stewed slowly together in olive oil until soft and sweet. Farmworkers once ate it in the fields with bread; today it's a summer supper, eaten warm or at room temperature, sometimes with an egg cracked on top. Chef's tip: add the vegetables in stages, potatoes first and courgettes last; that way they all finish tender at the same time without any turning to mush.

60 minItalianVegetarianVeganGluten free
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Potage cressonnièreWatercress and potato soup

Potage cressonnière comes from the Île-de-France, where watercress has been grown in the clear spring-fed beds of the Essonne valley for centuries and sold in Paris markets. It is a light, peppery soup of watercress and potato, eaten at supper through autumn and spring, often with a little cream stirred in. The common mistake is boiling the watercress leaves, which drains their colour and bite; add them only at the end. Chef's tip: cook the stalks with the potatoes for flavour and keep the tender leaves for the last 2 minutes.

35 minFrenchSoupsGluten free
by KrazyBadal 0 views

Passato di verdureSmooth vegetable soup

Passato di verdure is the soup Italian children grow up on: a pot of mixed vegetables, simmered in water until soft and blended until velvety, with a thread of olive oil on top. It is the first food many Italian babies are given at around six months, without salt, and it stays the family's light supper for years. For babies from 6 months, the purée here is made with no salt and no stock; older children and adults season their bowls at the table. Chef's tip: take out the baby's portion before you add any salt, and blend it extra smooth.

45 minItalianSoupsVeganGluten free
by KrazyBadal 0 views

PeperonataStewed peppers and onions

Peperonata is the summer side dish of the south, made from Naples to Palermo when red and yellow peppers are at their sweetest: strips of pepper and onion stewed slowly in olive oil with a little tomato until soft, glossy and sweet, sometimes with a splash of vinegar. Families serve it with grilled meat, sausages or a frittata, or pile it on bread, and it tastes even better the next day. Chef's tip: cook it slowly with the lid on for the first 15 minutes; the peppers steam in their own juice and turn silky instead of frying hard.

45 minItalianSidesVeganGluten free
by KrazyBadal 0 views

VignarolaArtichoke, broad bean and pea stew

Vignarola is the dish Romans wait for all year: for a few weeks in April and May, when the first artichokes, broad beans and peas all arrive at once at the markets of Campo de' Fiori and Testaccio, they are stewed together gently with spring onion, lettuce and mint. It is eaten as a side or a light main with bread. Romans usually add a little guanciale (cured pork cheek); this version leaves it out and is fully vegan. Chef's tip: add the peas and broad beans only for the last few minutes; they should stay bright green and sweet.

70 minItalianVegetarianVeganGluten free
by KrazyBadal 0 views

Scarola alla napoletanaSautéed escarole with olives and raisins

Scarola alla napoletana is a Neapolitan Christmas Eve side dish, also cooked all winter: tender escarole sautéed with garlic, black Gaeta olives, capers, pine nuts and raisins, a balance of bitter, salty and sweet that reflects the Arab influence on southern Italian cooking. It is the same filling used in the Christmas pizza di scarola, and families often serve it with fried fish. Contains pine nuts. Chef's tip: dry the washed escarole well before it goes in the pan; wet leaves splash and steam rather than sauté.

25 minItalianSidesVeganGluten free
by KrazyBadal 0 views

Carottes râpéesGrated carrot salad

Carottes râpées is the everyday starter of French school canteens, bistro crudité plates and family lunches all over the country, a heap of finely grated carrots in a bright lemon dressing that wakes up any meal. It is sweet, juicy and crunchy, and takes ten minutes. The secret is grating the carrots on the fine side of the grater, so they release some juice into the dressing. The common mistake is using the coarse holes, which gives dry, chewy strands that do not take the dressing. Chef's tip: dress the carrots 20 minutes before serving and toss again just before the table; they soften slightly and taste much sweeter.

10 minFrenchSaladsVeganGluten free
by KrazyBadal 0 views

Pesce all'acqua pazzaFish in tomato broth

Acqua pazza, "crazy water", was once the dish fishermen of Naples, Ischia and the Amalfi Coast cooked on their boats with the fish they couldn't sell, in sea water with a few tomatoes and garlic. Today it's a light summer favourite in seaside restaurants: white fish, such as sea bream or sea bass, gently poached in a quick broth of cherry tomatoes, garlic, chilli and parsley, served with bread for the broth. Chef's tip: keep the broth at a gentle simmer, never boiling; the fish should poach softly and stay moist.

30 minItalianFishGluten free
by KrazyBadal 0 views

Potage CrécyCarrot soup

Potage Crécy is named after Crécy-la-Chapelle, east of Paris, once famous for its sweet carrots, and any French dish "à la Crécy" contains carrots. It is a gentle family soup served at supper all year round, loved by children for its colour and sweetness. The carrots are sweated in butter, then simmered with a spoonful of rice, which gives the soup a velvety body once blended. The common mistake is browning the carrots, which makes the soup taste bitter rather than sweet. Chef's tip: a pinch of sugar and a few croutons fried in butter turn it into a proper Parisian potage.

45 minFrenchSoupsGluten free
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Impepata di cozzePeppered mussels

Impepata, "peppered", is the simplest and most loved mussel dish in Naples, especially on Holy Thursday before Easter, when it is traditional: live mussels steamed open in a hot pan with a little garlic and olive oil and a huge amount of freshly ground black pepper, finished with parsley and lemon and eaten with bread to soak up the juices. Chef's tip: grind the pepper coarsely and fresh, right over the pan; pre-ground pepper tastes dusty and flat.

23 minItalianFishGluten free
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Insalata di arance e finocchiOrange and fennel salad

In Sicily the orange harvest peaks in January, just as wild fennel and the big fennel bulbs come in, and this bright salad is on the table across the island at Christmas and through the winter, often to clean the palate after a rich main dish. Juicy oranges, ideally blood oranges from the slopes of Etna, are sliced with shaved fennel, red onion, black olives and good olive oil. Chef's tip: cut the peel and all the white pith away with a knife, then slice the oranges into rounds; pith is bitter and makes the salad chewy.

15 minItalianSaladsVeganGluten free
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Asazuke (overnight cucumber and cabbage pickle)Quick cucumber and cabbage pickle

Asazuke means shallow pickle, and it is the quick, fresh pickle that Japanese home cooks make the night before, tucked in a plastic bag in the fridge door and served with breakfast rice and miso soup. Cucumber and cabbage are rubbed with salt and pressed with kombu, a few slivers of chilli and yuzu or lemon peel, so they stay crunchy, juicy and only gently seasoned. It takes 15 minutes to make. The common mistake is not squeezing out the liquid before serving, which leaves the pickle watery and salty. Chef's tip: rub the salt in firmly with your hands for a full minute; bruising the vegetables a little is what lets them season through in a few hours.

15 minJapaneseChutneys & DipsVeganGluten free
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Kohaku namasuPickled daikon and carrot salad

Red and white are Japan's colours of celebration, and this crisp, sweet-sour salad of fine daikon and carrot shreds is the cleanser of the New Year osechi box, eaten between richer dishes from 1 to 3 January. Salting the vegetables first softens them into pliable threads that still crunch, before they soak in rice vinegar, sugar and a little yuzu. The common mistake is skipping the squeeze after salting, which leaves the salad watery and bland. Chef's tip: cut the daikon along the length of the root, not across it, so the shreds stay crisp instead of going limp.

20 minJapaneseSaladsVeganGluten free
by KrazyBadal 0 views

Oi muchimSpicy cucumber salad

When Korean summers turn sticky, from Daegu's heat to Seoul's monsoon, oi muchim is the ten-minute side dish families make to cool down a hot bowl of rice or a plate of grilled meat. Thin cucumber coins are salted briefly, then tossed with chilli flakes, vinegar, a touch of sugar and sesame, so they stay snappy and bright. It is best made just before eating. The common mistake is skipping the quick salting: unsalted cucumber leaks water into the dressing within minutes and the bowl turns soupy. Chef's tip: a few slivers of onion soaked in cold water for five minutes add sweetness and crunch without any harsh bite.

10 minKoreanSaladsVeganSpicy
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Cicoria ripassataSautéed bitter chicory

In Rome and across Puglia, cicoria is the bitter green that arrives at every market from autumn to spring, often gathered wild in the fields. It is boiled first to soften its bitterness, then "ripassata", passed through the pan again with garlic, chilli and olive oil. Roman trattorie serve it next to roast lamb or saltimbocca, and in Puglia it is the classic partner for fava bean purée. Chef's tip: boil the chicory in plenty of well-salted water and then squeeze it hard; most of the harsh bitterness goes down the drain with the water.

30 minItalianSidesVeganGluten free
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Su-renkonPickled lotus root

Lotus root is full of holes you can see straight through, so in Japan it stands for a clear view of the year ahead, and these crunchy, snow-white slices of sweet-vinegared lotus are a fixture of osechi boxes on New Year's Day. Often cut into flower shapes, they taste bright and lightly sweet with a satisfying crispness. The common mistake is boiling the slices for too long: more than 2 minutes and they turn starchy instead of crunchy. Chef's tip: add a splash of vinegar to the boiling water as well as to the pickle, which keeps the lotus root brilliantly white.

20 minJapaneseSidesVeganGluten free
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Nabak kimchiRadish water kimchi

Nabak kimchi is the gentle water kimchi Koreans serve in spring and at holiday tables, especially with tteokguk at Seollal, when everyone needs something refreshing after rich food. Thin squares of radish and napa cabbage float in a pale pink, lightly fizzy brine coloured by chilli flakes strained through cloth, so there is colour without much heat. You drink the brine with a spoon as well as eating the vegetables. The common mistake is putting the chilli flakes straight in; they cloud the brine and make it spicy, so always strain them. Use a clean glass or ceramic jar or kimchi box scalded with boiling water, and keep the vegetables pressed below the brine; anything sticking out can grow mould. Chef's tip: add a few slices of apple or Asian pear to the brine; it ferments faster and tastes rounder.

30 minKoreanChutneys & DipsVeganGluten free
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PinzimonioRaw vegetables with olive oil

In Tuscany pinzimonio comes out in November, when the frantoi (olive mills) press the new oil and families want something that shows off its peppery green bite. A jug of raw, cold vegetables is set in the middle of the table and everyone dips into their own little bowl of oil seasoned with salt and pepper, usually before a plate of pasta or alongside bruschetta at the mill. Crunch matters more than anything: fennel, celery hearts, radishes, carrots, young artichokes and red peppers, all very fresh. Chef's tip: keep the cut vegetables in a bowl of iced water for 15 minutes before serving; they turn crisper and look glossy without any dressing.

15 minItalianSaladsVeganGluten free
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DongchimiRadish water kimchi

Dongchimi is the winter water kimchi of Korea's north and Gangwon province, traditionally made just before the first frost in a big onggi crock buried in the yard. Whole radishes sit in a clear, salty brine with pear, garlic, ginger and green chillies, and after a few weeks the brine turns tangy, cold and lightly fizzy. It is served with roasted sweet potatoes, rice-cake soup, and is famous as the broth for cold naengmyeon noodles. The common mistake is eating it too early: the brine needs at least two weeks of slow, cold fermentation to lose its raw saltiness. Use a clean glass or ceramic jar or kimchi box scalded with boiling water, and keep the vegetables pressed below the brine; anything sticking out can grow mould. Chef's tip: roll the radishes in salt and leave them overnight before adding the brine; they stay crunchy all winter.

60 minKoreanChutneys & DipsVeganGluten free
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Insalata di farroSpelt salad

Farro has grown in the hills of Garfagnana in Tuscany and around Monteleone di Spoleto in Umbria since Roman times, and in summer it turns into a cold salad that families pack for the beach or a picnic in the hills. The grains stay chewy and nutty, dressed with ripe tomato, cucumber, red onion, olives and plenty of basil. It keeps well for a day, so it is the salad you make the night before a trip. Chef's tip: dress the farro while it is still warm; the grains drink up the oil and vinegar, then you add the fresh vegetables once it has cooled.

45 minItalianSaladsVegan
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Sukju namulSeasoned bean sprouts

Sukju namul is the most delicate of Korea's sprout dishes, set out on every ancestral-rite table at Chuseok and on everyday trays in Seoul homes because it takes five minutes and costs very little. Mung bean sprouts are blanched for barely a minute, then dressed with salt, a little garlic and sesame oil, so they stay juicy and crunchy with a clean, nutty taste. It belongs in bibimbap too. The common mistake is overcooking: mung bean sprouts go limp and stringy within seconds of being done, so pull them while they still squeak. Chef's tip: plunge them straight into iced water after blanching and squeeze gently; they keep their snap for a whole day.

10 minKoreanSidesVeganGluten free
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Baek kimchiWhite kimchi

Baek kimchi comes from the Gaeseong and Seoul aristocratic kitchens, where it was served to elders, children and anyone who could not handle chilli. Napa cabbage halves are stuffed with a pale filling of radish, Asian pear, chestnuts, jujubes and pine nuts, then left to ferment in a clear, gently sweet brine. The result is crisp, cool and refreshing, with no heat at all, and it is a good first kimchi for small children. The common mistake is under-salting the cabbage, which leaves it watery and lets it spoil; the thick white stalks must bend without breaking. Contains pine nuts and chestnuts. Use a clean glass or ceramic jar or kimchi box scalded with boiling water, and keep the vegetables pressed below the brine; anything sticking out can grow mould. Chef's tip: wrap each stuffed quarter in its outer leaf; it holds the filling in and keeps the cabbage white.

90 minKoreanChutneys & DipsVeganGluten free
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Gaji namulSeasoned steamed aubergine

In late summer, when aubergines pile up at Seoul's Gyeongdong market for next to nothing, gaji namul turns up beside the rice at almost every home dinner. Long strips of aubergine are steamed until silky, then torn and dressed with soy, garlic, spring onion and toasted sesame, so they taste mellow, savoury and faintly sweet. It is one of the gentlest banchan, good for anyone who finds kimchi too fierce. The usual mistake is dressing the aubergine while it is still hot and dripping: the seasoning slides off and the dish turns watery, so let it steam dry and cool first. Chef's tip: tear the strips by hand along the grain rather than slicing them; the rough edges hold far more dressing.

20 minKoreanSidesVegan
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Dotorimuk muchimAcorn jelly salad

Dotorimuk is a jelly made from acorn starch, gathered in Korea's oak-covered mountains, and dotorimuk muchim is the salad hikers eat at the little restaurants at the foot of Bukhansan and Gwanaksan after a weekend climb. Wobbly, nutty-bitter cubes of jelly are tossed gently with lettuce, cucumber, carrot and a soy, chilli and sesame dressing. Temple cooks make it exactly like this, without garlic or onion. The common mistake is tossing it hard like a green salad: the jelly breaks into crumbs, so fold it with your fingertips. Chef's tip: if the jelly has firmed up in the fridge, blanch the block in boiling water for 30 seconds and cool it; it turns soft and bouncy again.

20 minKoreanSaladsVegan
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Salade palmisteHeart of palm salad

Hotel menus around Praslin once called it millionaire's salad, because a whole native palm had to be felled for the single pale heart at its crown. That is no longer how it should be made: buy fresh hearts from farmed peach palm, which regrows from the base, or a good jar of hearts of palm, and you get the same cool, crunchy ribbons with a faint sweetness like young coconut and artichoke. Seychellois serve it as a starter at celebrations or beside grilled fish and Creole rice, dressed simply so the palm stays the star. Chef's tip: dress it no more than 15 minutes before eating; left longer, the lime softens the crunch and the salad goes limp.

15 minMauritianSaladsVeganGluten free
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Choddo shaakFourteen leafy greens stir-fry

On Bhoot Chaturdashi, the night before Kali Puja and Diwali, Bengali homes light fourteen lamps for their ancestors and eat a dish of fourteen greens at lunch to keep illness and restless spirits away. Markets in Kolkata sell bundles already mixed for the day: spinach, red and green amaranth, Malabar spinach, water spinach, fenugreek, mustard and radish greens, bathua, jute leaves, pumpkin leaves, helencha and a few neem leaves for bitterness. Fried briefly in mustard oil with nigella and dried chilli, they cook down to an earthy, slightly bitter, faintly sweet tangle. It is eaten as the first course with hot rice and a drizzle of ghee for those who want it. If you can't find all fourteen, use what your grocer has; the mix matters more than the exact list. Chef's tip: cook it uncovered after the first wilt so the water evaporates; choddo shaak should be dry and glossy, not stewed.

40 minIndianSidesVeganGluten free
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Spremuta di arance rosseFresh blood orange juice

From December to April the orchards on the plain below Etna, around Catania, Lentini and Paternò, are heavy with Tarocco, Moro and Sanguinello blood oranges. The cold Etna nights turn their flesh red, and in Catania bars the barista squeezes them to order on a lever press, serving the spremuta beside a cornetto or a granita at breakfast. It is sweet, juicy and tart, tasting of orange with hints of raspberry and cherry, and the colour runs from streaky pink to deep garnet depending on the variety. The common mistake is squeezing the oranges hours ahead or pressing the white pith too hard: the juice turns bitter and the colour goes brown. Squeeze just before drinking, press gently and stop before you grind into the skin. It is ready when the juice is bright and frothy on top and tastes balanced, with no bitter aftertaste. Moro oranges give the darkest juice; Tarocco is sweetest. Outside Sicily, any blood orange works, or mix half ordinary oranges with half blood oranges. Chef's tip: roll each orange firmly on the counter before cutting; it softens the segments so you get more juice with less pressing.

5 minItalianDrinksVeganGluten free
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Takenoko no tosaniSimmered bamboo shoots

In Kyoto and the hills around Nagaoka, April means fresh bamboo shoots, and almost every home cooks a pot of tosani: shoots simmered in dashi and soy, then tossed in crumbled bonito flakes (the 'Tosa' style, after the bonito-fishing province on Shikoku). It is served as a small side with rice and grilled fish, or packed into bento boxes. Suitable as part of a balanced diet: it is high in fibre and uses only a teaspoon of sugar, which you can leave out or swap for a sweetener. About 45 kcal and 5 g carbohydrate per portion. The usual mistake is using fresh, unboiled bamboo shoots straight away; raw shoots must be pre-boiled for an hour (traditionally with rice bran) to remove bitterness and natural toxins, so use ready-boiled vacuum-packed shoots unless you do that step. Chef's tip: let the shoots cool in the broth so they drink it up before you add the bonito.

35 minJapaneseSides
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Citron presséFresh lemon drink

Order a citron pressé on a Paris terrace in July, or at a café in Nice after the beach, and the waiter brings a tall glass with an inch of freshly squeezed lemon juice, a carafe of iced water, a sugar bowl or a little jug of syrup and a long spoon. You build the drink yourself, as sharp or as sweet as you like, which is half the pleasure; French children learn to drink it with plenty of sugar, grown-ups often with almost none. It is bright, sour and cleansing, nothing like bottled lemonade, and best in the late afternoon heat. The common mistake is stirring granulated sugar straight into cold lemon water: it sinks and never dissolves, so the first sips are sour and the last a sludge. Dissolve the sugar in the juice first, or use a quick syrup. It is ready when the sugar has vanished, the drink tastes balanced to you and the glass is beaded with cold. Unwaxed lemons matter if you add a twist of peel. Chef's tip: pour the water over ice slowly and taste after half the carafe; most people find they need less water than they expect.

5 minFrenchDrinksVeganGluten free
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Meen pollichathuFish wrapped in banana leaf

Meen pollichathu belongs to the backwaters of Alappuzha and Kumarakom, where karimeen (pearl spot) is caught in the lagoons and served wrapped in banana leaf at toddy shops, houseboats and Syrian Christian Sunday lunches. The fish is rubbed with chilli and turmeric, briefly pan-fried, then wrapped with a thick masala of shallots, ginger, garlic, tomato, curry leaves and a little coconut milk and cooked on a pan until the leaf chars. Suitable as part of a balanced diet: high-protein fish with no flour. About 320 kcal and 9 g carbohydrate per portion; serve with a small portion of red matta rice or vegetables. The usual mistake is skipping the first light fry, which leaves the skin soft and lets the fish fall apart in the parcel. Sea bream or pomfret work well. Chef's tip: cook the masala until it is almost dry, or the parcel steams instead of roasting.

55 minIndianFishGluten free
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Salată de ardei copțiRoasted pepper salad

Every Romanian family makes salată de ardei copți in late summer, when the long, sweet bell peppers are piled high at the markets of Bucharest and Cluj and the smell of peppers roasting on the hob fills apartment blocks. The peppers are charred whole, peeled and dressed with garlic, vinegar, oil and parsley, then left to soak up the dressing. It is served cold as a side with grilled meat or fish, or with mămăligă, cheese and eggs. Suitable as part of a balanced diet. About 100 kcal and 9 g carbohydrate per portion. The usual mistake is rinsing the peeled peppers under the tap, which washes away the smoky juices. Chef's tip: steam them in a covered bowl for 10 minutes after charring, and the skins slip off easily.

35 minRomanianSaladsVeganGluten free
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Douzhi (fermented mung bean drink)

Douzhi is the breakfast that divides Beijing. It is the sour liquid left over when mung beans are ground and their starch settles out to make noodles and jelly; left to ferment for a day or two, the grey-green whey turns tangy, a little cheesy and sulphurous. Old Beijingers drink it piping hot at dawn in hutong shops around Qianmen and Huguosi, with a dish of finely shredded salty pickle dressed in chilli oil and crisp fried dough rings (jiaoquan) from the bakery. First-timers often say it smells like stale socks; regulars say it tastes like home. The texture is thin and slightly creamy, the flavour sour, a little bitter and savoury. The common mistake is boiling the soured starch hard: it separates into grey water and sludge. Bring it up slowly, stirring, and take it off as soon as it froths. The ferment makes only a trace of alcohol, well under 1%. Ferment at 20–25 °C; normal signs are fine bubbles, a sour, yogurt-like smell and a grey colour. Discard it if you see fuzzy mould, pink or black patches, a slimy texture or a putrid smell. Chef's tip: save 100 ml of a good batch to start the next one, as Beijing workshops do.

50 minChineseDrinksVeganGluten free
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Mate de muñaAndean mint tea

Muña is the minty shrub that grows wild on the slopes around Cusco, Puno and the Sacred Valley, and highland cooks reach for it after a heavy meal of chicharrón or when visitors are struggling with the altitude. Market herb sellers sell it in fresh bunches, and hotels and homes leave it in a flask for anyone coming in from the cold evenings. Steeped simply in hot water, it smells somewhere between spearmint, oregano and pennyroyal, with a cooling, slightly peppery taste and a pale green-gold colour. It is traditionally drunk to settle the stomach. The usual mistake is boiling the leaves hard for a long time, which turns the tea brown and bitter. Pour water just off the boil over the sprigs, cover, and let it steep. It is ready when the cup is pale gold and the aroma rises as soon as you lift the lid. Outside Peru, look for dried muña in Latin shops; failing that, use mostly spearmint with a little fresh oregano. Muña is strong: avoid large amounts in pregnancy, and check with a doctor if you take regular medication. Chef's tip: cover the cup while it steeps so the scented oils stay in the tea.

8 minPeruvianDrinksVeganGluten free
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NazkhatoonSmoky aubergine with pomegranate

Nazkhatoon comes from Gilan, the green, rainy province on Iran's Caspian coast, where it is eaten in summer as a starter or side with grilled fish, rice and fresh herbs. Charred eggplant is chopped with tomato, garlic and mint, then sharpened with sour pomegranate molasses and verjuice, so it tastes smoky, tart and fresh at once. Suitable as part of a balanced diet, it is a vegetable salad with no grain: about 110 kcal and 14 g carbohydrate per portion. The usual mistake is using sweet pomegranate syrup; it must be the sour Gilani style, and a little goes a long way. Chef's tip: chop everything by hand rather than in a blender, so the salad keeps some texture.

40 minPersianSaladsVeganGluten free
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Gondhoraj gholLime-scented yogurt drink

In Kolkata the gondhoraj lime arrives with the monsoon heat, a knobbly green fruit whose peel smells of flowers and pine more than of sour citrus. Bengali households use it to lift dal and fish, but in the sticky months from Boishakh into Srabon it goes into ghol: dahi churned with cold water until frothy, sweetened lightly and scented with the zest, a squeeze of juice and a torn leaf. Cafés along Gariahat and old sweet shops serve it in clay bhaar cups after lunch, and it is just as good mid-afternoon with a plate of muri. It drinks thin, cool and silky, with a soft tang and a perfume that hits the nose before the first sip. The usual mistake is grating too deep or leaving the zest to sit for an hour: the white pith and the oils turn bitter. Take only the green outer layer, add it just before serving, and stop when the ghol smells floral rather than sharp. It is ready when the top is covered in fine foam and a spoon comes out lightly coated. Chef's tip: for the salted version, swap the sugar for black salt and a pinch of roasted cumin, as many Kolkata homes do on the hottest days.

10 minIndianDrinksGluten free
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GhiveciBaked mixed vegetable stew

Ghiveci is the Romanian answer to a late-summer glut, made in August and September and often bottled for winter, and it is a mainstay on Orthodox fasting days because it contains no animal products. Aubergine, peppers, courgette, green beans, carrots and onion are layered with tomato and herbs and baked slowly until soft and sweet, with a little browned crust on top. Serve warm or cold with bread, or beside beans. Suitable as part of a balanced diet. About 190 kcal and 20 g carbohydrate per portion. The usual mistake is cutting the vegetables all the same size: harder carrots and beans need smaller pieces than courgette and aubergine so everything is tender at once. Chef's tip: bake uncovered for the last 20 minutes so the juices reduce and the top caramelises.

95 minRomanianVegetarianVeganGluten free
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Chech bhajiJute leaf curry

Chech bhaji is a monsoon green in Chhattisgarh, picked from the jute plants that come up in field edges and village gardens, and cooked almost every week during Sawan. The leaves turn slippery as they soften, a bit like okra, and the cook reins that in with tomato and a little rice water left from washing the rice. It is eaten with plain rice and dal or bore baasi. The mistake to avoid is stirring it endlessly; the leaves go stringy and gluey, so stir only now and then. Chef's tip: frozen or dried molokhia leaves from an Arab grocery are the same plant and work well outside India.

25 minIndianVegetarianVeganGluten free
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Bhapa ilishSteamed hilsa in mustard

When the monsoon brings hilsa up the Padma and Hooghly rivers, Kolkata households cook bhapa ilish, the fish steamed in a pungent paste of mustard seeds, green chilli and mustard oil in a closed tiffin box. It is the star of Jamai Sasthi and of any rainy-season Sunday, served with plain rice. The fish is rich and tender, with a nose-tingling mustard heat. Suitable as part of a balanced diet: high in protein and omega-3 fats, with no starch in the dish itself. About 340 kcal and 4 g carbohydrate per portion; keep the rice portion modest. The usual mistake is grinding the mustard seeds too long or with warm water, which turns the paste bitter; grind briefly with cold water, a pinch of salt and a green chilli. Hilsa is bony, so eat slowly and warn guests. Chef's tip: drizzle raw mustard oil over the top just before closing the box; it gives the true Bengali aroma.

40 minIndianFishGluten free
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