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WhatToEat.Today

Low-calorie recipes

Lighter recipes that are still filling and full of flavour. (770 recipes)

DerereOkra relish

Derere is the slippery okra relish that Zimbabwean families, especially in Mashonaland, eat with sadza (maize porridge) at weekday dinners; the stretchy texture is the point, because it helps each pinch of sadza slide up a little relish. Grated or finely sliced okra is boiled briefly with a pinch of bicarbonate of soda, which makes it extra smooth and keeps it bright green, then finished with tomato and onion. It is vegan and very light, with about 3 g of protein per portion; serve it with beans or peanut-butter greens for a full meal. The common mistake is too much bicarbonate: more than a pinch gives a soapy taste. Chef's tip: stir with a whisk or a fork for the last minute; it builds the classic stretchy, glossy texture.

20 minSouthern AfricanSidesVeganGluten free
by KrazyBadal 0 views

KyopolouRoasted aubergine and pepper spread

Every Bulgarian family makes kyopolou in late summer and autumn, when aubergines and red peppers flood the markets from Plovdiv to Sofia, and it is served as a starter with bread and a shopska salad, or spread on toast for a light supper. The vegetables are roasted until blackened, peeled, and chopped by hand with garlic, parsley, vinegar and sunflower oil into a chunky, smoky, slightly sweet relish. A portion gives about 2 g of protein, so it is a dip; spread it on bread with white cheese or serve with beans for a fuller meal. The most common mistake is blending it smooth: kyopolou should be chopped, with visible pieces of pepper. Chef's tip: let the roasted vegetables steam in a covered bowl for 10 minutes; the skins then slip off in seconds and you keep all the smoky juice.

60 minBulgarianChutneys & DipsVeganGluten free
by KrazyBadal 0 views

Salade de pissenlitsDandelion salad with warm vinaigrette

In Lorraine and around Lyon, the first tender dandelion leaves of March and April are gathered from meadows (or bought in bunches at the market) for a salad that marks the end of winter. The leaves are pleasantly bitter, and a hot vinaigrette poured over them wilts them slightly, with soft eggs to make it a light supper. The traditional version has crisp lardons; this vegetarian version uses toasted walnuts and a little of their oil for the same richness. A plate gives about 15 g of protein from the eggs and walnuts, so it is not a high-protein dish. The yolks stay runny, so use pasteurised eggs for anyone pregnant, very young, older or vulnerable, or boil the eggs for 10 minutes instead. The mistake to avoid is using big, old leaves from flowering plants; they are tough and harshly bitter. Chef's tip: soak the leaves in cold water for 30 minutes before drying them; it crisps them and tames some of the bitterness.

25 minFrenchSaladsGluten free
by KrazyBadal 0 views

Daegu jiriClear cod soup

In Busan and the fishing towns along Korea's south coast, daegu jiri is the clear, unspicy cod soup that people order in winter, and famously the morning after a long night out. Chunks of cod simmer in an anchovy and kelp broth with soft radish, tofu and garlic, then a big handful of minari (water dropwort) goes in at the end for a fresh, peppery lift. It tastes clean and gently savoury, with about 32 g of protein a bowl from the cod and tofu. The common mistake is stirring after the fish goes in, which breaks it into shreds; just shake the pot. Chef's tip: let the radish simmer in the broth first until it turns translucent, because it gives the soup its sweetness.

45 minKoreanSoups
by KrazyBadal 0 views

Methi dalLentils with fenugreek leaves

In Punjab, Rajasthan and Delhi homes, methi dal arrives in late autumn and winter, when bunches of fresh fenugreek are cheap and fragrant at every vegetable cart. The leaves are stirred into a pot of soft toor and moong dal, where their gentle bitterness balances the earthy lentils, and a cumin and garlic tadka goes over the top. It is a light everyday dinner with phulka or rice. A portion gives about 21 g of protein from the two dals, for about 350 kcal. The most common mistake is cooking the leaves for too long or chopping in the thick stems, which makes the dal bitter and stringy: use only leaves and tender tips and add them for the last few minutes. Chef's tip: toss the chopped leaves with a pinch of salt, leave them for 10 minutes and squeeze out the green juice; it takes the harsh edge off the bitterness without losing the flavour.

45 minIndianCurriesVeganGluten free
by KrazyBadal 0 views

Gamja gukPotato and onion soup

Gamja guk is the plain, comforting potato soup that Korean mothers make on busy mornings and quiet evenings all year round, served with rice and kimchi. Thin slices of potato and onion simmer in a clear broth until soft, finished with spring onion and a little garlic. Most homes use an anchovy and kelp stock; this is the vegetarian version, with kelp and dried shiitake. It is mild and soothing, with about 4 g of protein per bowl; crack an egg into the pot at the end, or serve tofu alongside, for more. The common mistake is cutting the potatoes too thick, so the outside crumbles before the middle is cooked; slice them evenly, about 5 mm. Chef's tip: soak the sliced potato in cold water for 5 minutes to rinse away surface starch and keep the broth clear.

30 minKoreanSoupsVegan
by KrazyBadal 0 views

Pindang seraniFish in sour turmeric broth

Pindang serani belongs to Jepara and the fishing towns of the north coast of Central Java, where it is cooked at home for lunch and served at seaside warungs. Traditionally it is made with milkfish (bandeng) or grouper simmered in a pale yellow broth of turmeric, galangal and lemongrass, soured with sour starfruit and sharpened with chilli and basil. It is light and restoring, with about 28 g of protein a portion from the fish. Milkfish is very bony, so sea bass or grouper steaks are easier at home. The common mistake is boiling the soup hard once the fish is in, which clouds it and breaks the flesh. Chef's tip: bruise the turmeric, galangal and ginger rather than grinding them, so the broth stays clear.

40 minIndonesianFishGluten free
by KrazyBadal 0 views

Seppie con piselliCuttlefish with peas

Seppie coi piselli is a Friday dish in Rome and across Lazio, eaten in spring when the first sweet peas arrive and on meatless days through the year. The cuttlefish braises slowly with onion, garlic and tomato until it is so tender a spoon cuts it, and the peas go in late so they stay bright and sweet in a thick, rosy sauce. A portion has about 34 g of protein, mainly from the cuttlefish with a little from the peas, for around 300 kcal. Romans add a splash of white wine; here a little stock sharpened with vinegar gives the same lift without alcohol. The common mistake is stopping halfway: cuttlefish is tender after 2 minutes or after 40, but rubbery anywhere in between, so keep braising until a knife slides straight through. Chef's tip: keep the cuttlefish ink sacs out of the sauce for this dish; a single burst one turns the peas grey.

65 minItalianFishGluten free
by KrazyBadal 0 views

Nasi ulamHerb rice

In Kelantan and Terengganu on Malaysia's east coast, nasi ulam is the cool, fragrant rice eaten at lunch in the heat: day-old rice tossed with a heap of hair-thin raw herbs (ulam), lemongrass, lime leaf, shallots and dry-toasted coconut. It is traditionally mixed with flaked salted or dried fish; this is a vegetarian version that leaves the fish out and leans on the toasted coconut and a squeeze of lime for depth. It is a light meal of about 340 kcal, with around 7 g of protein, so it is not high in protein; serve it with fried tofu or tempeh. The common mistake is using hot rice, which wilts the herbs into a dark mush; the rice must be cold. Chef's tip: stack the leaves, roll them into a tight cigar and slice across as thinly as you can; the finer the herbs, the more perfume.

45 minMalaysianRice & GrainsVeganGluten free
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Insalata pantescaPotato, tomato and caper salad

Insalata pantesca comes from Pantelleria, the volcanic island between Sicily and Tunisia famous for its capers, and is eaten all over Sicily on hot summer days, at lunch or as a side to a frittata. Waxy potatoes are boiled and dressed while warm with ripe tomatoes, sliced red onion, the island's capers, black olives, oregano and plenty of olive oil, so the potatoes soak up all the juices. Island cooks sometimes add tuna; this version stays vegan. It gives about 5 g of protein a portion, so for a fuller meal serve it with hard-boiled eggs or a bean dish. The most common mistake is using floury potatoes, which crumble into mash; choose a waxy variety and cut it after cooking. Chef's tip: rinse salted capers well and soak the sliced onion in cold water for 10 minutes; both lose their harshness and the salad tastes sweeter.

35 minItalianSaladsVeganGluten free
by KrazyBadal 0 views

Salada de palmitoHearts of palm salad

Salada de palmito is a fixture of Brazilian lunch buffets, Christmas tables and churrasco sides from São Paulo to Goiás, prized because hearts of palm feel festive. The tender, slightly lemony palm hearts are cut into rounds and tossed with tomato, red onion, coriander or parsley and a quick lime and olive oil dressing; it is cool, soft and crunchy at once. A portion gives about 3 g of protein, so it is a side; serve it with rice and black beans for a full meal. The most common mistake is not draining and rinsing the palm hearts: the brine from the jar makes the salad taste tinny and too salty. Chef's tip: soak the sliced onion in iced water with a pinch of salt for 10 minutes; it stays crisp but loses its bite.

15 minBrazilianSaladsVeganGluten free
by KrazyBadal 0 views

Paksiw na isdaFish simmered in vinegar

Paksiw na isda is cooked in homes all over the Philippines, from Manila to the Visayas, as an everyday lunch with rice; the vinegar keeps it for a day or two, and many people think it tastes better the next morning. Fish simmers in vinegar and a little water with ginger, garlic, peppercorns and long chillies, with aubergine and bitter melon, until the sauce is sharp, savoury and slightly reduced. A portion has about 26 g of protein from the fish. The classic mistake is stirring the pot before the vinegar has boiled: it leaves a raw, harsh taste, so let it come to the boil uncovered and untouched first. Chef's tip: use cane or coconut vinegar if you can find it; it is gentler than distilled white vinegar.

35 minFilipinoFishGluten free
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Pesce spada alla ghiottaSwordfish with tomato and capers

In Messina, where swordfish boats still work the Strait in early summer, a ghiotta is how a family cooks thick swordfish steaks for Sunday lunch: they simmer briefly in a sauce of tomato, celery, capers and green olives, sweet, salty and sharp at once. Some cooks add pine nuts and raisins, a reminder of Sicily's Arab past. A portion gives about 30 g of protein, almost all from the fish, for around 330 kcal. The usual mistake is overcooking: swordfish dries out fast, so it needs only 6–8 minutes in the sauce, until it is opaque right through and flakes at the centre (63 °C). Swordfish is high in mercury, so pregnant people and young children should choose another firm white fish such as monkfish or hake. Chef's tip: simmer the sauce for its full time before the fish goes in; the celery must be soft and the sauce thick, because the fish will not stay in long enough to cook it.

45 minItalianFishGluten free
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Haidai doufu tangKelp and tofu soup

Kelp and tofu soup is everyday drinking soup across China, ladled out at family dinners in Qingdao, Dalian and inland cities alike, and thought of as cooling and good for the body. Strips of kelp give a savoury sea flavour, cubes of soft tofu turn tender in the broth, and ginger, white pepper and spring onion keep it clean and warming. Each bowl has about 130 kcal and roughly 12 g of protein, from the tofu, so it is a light side soup rather than a high-protein meal. The common mistake is not rinsing dried kelp well: grit and the white salt bloom make the soup cloudy and harsh. Chef's tip: simmer the kelp first on its own for 10 minutes; it softens and seasons the water before the tofu goes in.

30 minChineseSoupsVeganGluten free
by KrazyBadal 0 views

Minestra di tenerumiSquash leaf and spaghetti soup

In Palermo and across Sicily, July and August bring bunches of tenerumi, the soft leaves and shoots of the long cucuzza squash, to every market stall, and families turn them into this light, brothy minestra for supper, often eaten warm rather than hot. The leaves cook down with garlic, ripe tomato and a little potato, and broken spaghetti is cooked right in the pot. It tastes green, sweet and gently garlicky, with about 5 g of protein per portion from the pasta and greens; grate pecorino over the top if you are not cooking it vegan (traditional pecorino uses animal rennet, so choose a vegetarian hard cheese). The common mistake is using only the large, tough leaves: pick the tender tops and shoots and strip the stringy stems. Chef's tip: let it rest for 10 minutes off the heat before serving; Sicilians say the flavour comes together as it cools a little.

35 minItalianSoupsVegan
by KrazyBadal 0 views

Ikan kuah asamFish in clear sour broth

Across Ambon in Maluku and the coasts of North Sulawesi, ikan kuah asam is the soup families eat almost daily with papeda or rice, made from whatever fish came in that morning. The broth is thin and clear, bright with lime and tomato, warm with chilli and lemongrass, with chunks of fish poached just until they flake. It is light but filling, with about 28 g of protein a portion from the fish. The common mistake is adding the lime juice too early and boiling it: it turns bitter, so squeeze it in at the end. Chef's tip: use a firm, meaty fish such as tuna, mackerel or snapper, cut into large chunks, so it holds together in the broth.

30 minIndonesianFishGluten free
by KrazyBadal 0 views

Sayur sopClear vegetable soup

Sayur sop is the clear vegetable soup cooked in homes all over Indonesia, from Medan to Surabaya, on any ordinary weeknight and whenever a child is poorly; it is spooned over rice beside fried tofu or tempeh. Most families make it with chicken stock, so this is the vegetarian version, built on vegetable stock with fried shallots and celery leaf for depth. It is gentle, savoury and fragrant with nutmeg and white pepper, and children love it. It has about 4 g of protein per portion, from the vegetables and macaroni; add cubes of firm tofu for more. The common mistake is boiling it hard, which clouds the broth and breaks the potato; keep it at a lazy simmer. Chef's tip: fry the garlic and shallot in a little oil before they go in, rather than adding them raw, for a broth that tastes much richer than it is.

40 minIndonesianSoupsVeganGluten free
by KrazyBadal 0 views

Feldsalat mit warmem KartoffeldressingLamb's lettuce with warm potato dressing

In Baden-Württemberg and Bavaria, Feldsalat (lamb's lettuce, also called Ackersalat or Nüsslisalat) is the winter salad, eaten from October to March as a starter or beside Spätzle and egg dishes. The small, tender rosettes are dressed in a warm, creamy Swabian dressing made from a boiled potato mashed with stock, mustard, vinegar and oil, which coats the leaves without weighing them down. Traditional versions use meat stock and bacon; this one uses vegetable stock and crisp fried onions, so it is vegan. It gives about 3 g of protein a portion, so it is a side; add toasted pumpkin seeds for more. The most common mistake is not washing the leaves well: grit hides deep inside the rosettes, so wash in two or three changes of water. Chef's tip: dress the leaves only at the table; the warm dressing wilts them within minutes.

30 minGermanSaladsVeganGluten free
by KrazyBadal 0 views

Sült tök (Hungarian roasted sweet pumpkin)

When the first cold sets in, Hungarian street vendors and market stalls set up their ovens and sell sült tök: thick wedges of sweet pumpkin roasted until the flesh is soft as jam and the edges are caramelised and almost sticky. It is bought hot and eaten on the spot through autumn and winter, often from the same stands that sell roasted chestnuts, and at home it is a simple afternoon treat for children. The flavour is deep and honeyed with a slightly smoky edge from the browned skin; a dusting of cinnamon sugar is optional. Eat it with a spoon straight from the skin, alongside a cup of hot tea or warm apple juice. It is naturally egg-free and needs no binding at all: the pumpkin's own sugars concentrate and caramelise in the oven's dry heat. Chef's tip: pick a dense, dry, deep-orange pumpkin such as a Hungarian sweet pumpkin, kabocha or butternut; the common mistake is using a watery carving pumpkin, which steams instead of caramelising.

60 minHungarianDessertsVeganGluten free
by KrazyBadal 0 views

Quelites guisadosSautéed wild greens

Quelites is the Nahuatl-rooted word for the edible wild greens of central Mexico, such as quintoniles (amaranth), verdolagas (purslane) and huauzontle, and in the markets of Mexico City, Puebla and Tlaxcala they are sold by the bunch in the rainy season and cooked this way for everyday lunches. The greens are blanched, then sautéed with onion, garlic, tomato and serrano chilli until soft and savoury, and piled into hot corn tortillas with salsa and, if you like, crumbled fresh cheese. Without cheese it is vegan, with about 6 g of protein per portion including two tortillas. The common mistake is leaving the greens wet: they steam and turn watery instead of frying. Spinach, chard or amaranth leaves work if you can't find quelites. Chef's tip: cut the serrano in half lengthways and fry it with the onion; it flavours the oil gently and you can lift it out if it's too hot.

25 minMexicanVegetarianVeganGluten free
by KrazyBadal 0 views

Caldo xóchitlChicken, rice and chickpea broth

Caldo xóchitl, named after the Nahuatl word for flower, is the restorative chicken soup of Mexico City's fondas and markets, eaten at lunch on cool days, after a late night or when someone is unwell. A clear broth with chicken, rice, chickpeas, courgette and carrot is served with a spread of chopped onion, coriander, serrano chilli, avocado and lime so everyone builds their own bowl. A portion gives about 24 g of protein, from the chicken and chickpeas, for around 360 kcal. The common mistake is boiling it hard, which clouds the broth and toughens the chicken; keep it at a lazy simmer and skim the foam. The chicken must reach 74 °C in the thickest part and the meat should pull easily from the bone. Chef's tip: cook the rice in the broth only for the last 18 minutes and serve straight away; left to sit, it drinks up the broth and turns soft.

80 minMexicanSoupsGluten free
by KrazyBadal 0 views

Caldo de piranhaPiranha broth

In Cuiabá and Corumbá, on the edge of the Pantanal wetlands of Mato Grosso, caldo de piranha is served in small cups in bars and at riverside festivals, and is said to restore strength (some say more). The bony little fish are simmered with tomato, onion, peppers and annatto, then the flesh is blended into the broth and strained, so it is thick, smooth and savoury. If you can't get piranha, any firm white river or lake fish such as tilapia or catfish works. A bowl gives about 24 g of protein, from the fish, for about 200 kcal. The common mistake is careless straining: piranha has many fine bones, so pass the soup through a fine sieve twice. Chef's tip: finish with a good handful of cheiro-verde, the Brazilian mix of parsley and chives, and a squeeze of lime just before serving.

60 minBrazilianFishGluten free
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Bông bí xào tỏiGarlic stir-fried pumpkin flowers

From the Mekong Delta to the market gardens outside Hanoi, pumpkin vines are picked for their flowers and tender shoots, and bông bí xào tỏi is the everyday way to cook them: a few minutes in a hot wok with lots of garlic, served beside rice and a bowl of soup at family dinners. The flowers are soft and sweet and the shoots slightly crunchy. Some cooks add a splash of fish sauce; this version is seasoned with salt and a little soy, so it is vegan. It is a light side with about 3 g of protein per portion. The common mistake is leaving the stamens and the stringy skin on the shoots: both make the dish bitter and tough. Courgette flowers work well instead. Chef's tip: put the shoots in first and the flowers only for the last 30 seconds, so the delicate petals don't collapse into mush.

20 minVietnameseSidesVegan
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Noppe-jiruTaro and vegetable soup

Noppe-jiru is the everyday and festive soup of Niigata, cooked in big pots for New Year, the Obon holidays and winter family gatherings, and served hot or even cold the next day. Taro, carrot, konnyaku, shiitake and fried tofu are simmered in a soy-seasoned dashi, and the taro's own starch, helped by a little potato starch, gives it a soft, gentle thickness. Many homes use bonito or chicken; this is the vegetarian version with kombu-shiitake dashi. It is warming and earthy, with about 5 g of protein per portion from the fried tofu and shiitake. The usual mistake is skipping the salt rub on the taro, which leaves the broth sticky and gluey rather than silky. Chef's tip: cut all the vegetables to the same small size so every spoonful has a bit of everything.

45 minJapaneseSoupsVegan
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Kaeng khae with tofu and mushroomsHerb curry with tofu and mushrooms

Kaeng khae comes from the hills around Chiang Mai and Lampang, where it is cooked through the rainy season with whatever the garden and forest give: pea aubergines, long beans, pumpkin tips, acacia shoots and handfuls of leaves, in a brothy, coconut-free curry scented with lemongrass and the peppery prickly ash called makhwaen. In northern homes it is a lunch dish eaten with sticky rice. It is normally cooked with chicken, frog or fish and seasoned with fermented fish; this vegetarian version uses firm tofu, oyster mushrooms, soy sauce and a little salted soybean paste. With the tofu a portion has about 11 g of protein, so it is light rather than high protein. The common mistake is adding all the vegetables at once: the leaves are done in a minute while the beans and aubergines need five. Chef's tip: dry-fry the curry paste in a spoon of oil until it smells toasty before adding water; it gives the broth its depth without any fish.

45 minThaiCurriesVeganSpicy
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Sanpei-jiruSalted salmon and root vegetable soup

Sanpei-jiru is a winter soup from Hokkaido, once made by fishing families with salt-cured salmon, cod or herring that kept through the long snows, and still a warming supper there today. Salted fish simmers in kombu broth with daikon, carrot and potato, and the fish's own salt seasons the soup, so it tastes clean, gently briny and sweet from the roots. A bowl has about 22 g of protein from the salmon. The common mistake is skipping the quick scald of the fish: without it the broth tastes fishy and turns murky. Chef's tip: taste before adding any salt; salted salmon varies a lot, and you may need none at all.

50 minJapaneseSoupsGluten free
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Pa muchimSpring onion salad

Pa muchim is the tangle of sharp, spicy spring onion that arrives with barbecue in restaurants all over Korea, from Seoul to Busan, and it is just as good at home beside grilled tofu, mushrooms or a rice bowl. Spring onion is shredded into long, thin threads, rinsed in cold water to tame its bite, then dressed at the last moment with chilli flakes, vinegar, soy, sugar and sesame. It is a light, vegan side with about 2 g of protein per portion. The common mistake is dressing it too early: after 10 minutes the onion wilts and weeps. Chef's tip: soak the shredded onion in iced water for 10 minutes before dressing; it curls, crisps and loses its harsh raw heat.

10 minKoreanSidesVeganSpicy
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Xiqin chao baiheCelery and lily bulb stir-fry

In Guangdong homes and dim sum restaurants this pale green and ivory stir-fry is served as a cooling dish in the dry autumn months, when lily bulb is said to soothe the lungs. Celery is cut on the slant and stir-fried hot with garlic, then the sweet, starchy petals of fresh lily bulb go in for the last minute, with a glossy thin sauce. It is vegan and light, with about 3 g of protein per portion. The common mistake is cooking the lily bulb too long: it turns floury and falls apart, so add it last. If you can't get fresh lily bulb, use soaked dried lily bulb or water chestnuts for crunch. Chef's tip: blanch the celery for 30 seconds first; it keeps its jade colour and only needs a quick toss in the wok.

16 minChineseVegetarianVeganGluten free
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Liangban bocaiCold dressed spinach

Liangban bocai is one of the cold dishes that open a family meal or a restaurant banquet all over China, from Beijing homes to Sichuan noodle shops, and it is made year round but especially in spring when spinach is sweet. The spinach is blanched briefly, squeezed, and dressed with raw garlic, black vinegar, soy and toasted sesame oil, then scattered with crunchy peanuts; it is garlicky, tangy and fresh. A portion gives about 6 g of protein from the spinach and peanuts, so it is a side, good with rice and a tofu dish. The most common mistake is not squeezing the spinach dry, which drowns the dressing; press it firmly in your hands. Chef's tip: pour a spoonful of smoking-hot oil over the garlic before mixing the dressing; it takes the raw edge off and makes the whole dish smell wonderful.

15 minChineseSaladsVegan
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Salade d'endives aux noixChicory, walnut and apple salad

Across Picardy and the Nord, and over the border in Belgium, Belgian endive (chicory) is the winter salad, and this one appears after the main course at Sunday lunch or as a light supper from November to March. The pale, crisp leaves are cut into rings and tossed with sweet apple, toasted walnuts and a sharp mustard vinaigrette, so you get bitter, sweet and nutty in every mouthful. Many bistros add Roquefort; this version is vegan, and if you add cheese, note that Roquefort is made with animal rennet. A portion gives about 4 g of protein from the walnuts, so it is a side or starter. The most common mistake is slicing the endive too early: it browns at the cut edges, so dress it within 10 minutes of cutting. Chef's tip: cut out the small cone of core at the base of each endive; it holds most of the bitterness.

18 minFrenchSaladsVeganGluten free
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Tumis daun pepayaStir-fried papaya leaves

In Manado and across North Sulawesi and Maluku, a plate of tumis daun pepaya sits beside rice, grilled corn and sambal at everyday lunches and at big family gatherings, where its clean bitterness cuts through rich coconut dishes. The leaves are boiled first to tame them, then stir-fried hot with shallot, garlic, chilli and lemon basil until glossy. Many cooks add a little dried anchovy or fish; this version is vegetarian and gets its savouriness from a spoon of soy sauce and the fried aromatics. It is a light side with about 4 g of protein per portion, from the leaves themselves, so serve it with tofu, tempeh or beans if you want a full meal. The common mistake is skipping the pre-boil: raw papaya leaves are harshly bitter. Chef's tip: squeeze the boiled leaves hard and fry them in a hot, dry-ish pan so they take on a little colour rather than stewing.

30 minIndonesianSidesVeganSpicy
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Chilcano de pescadoClear fish broth

In the fishermen's terminals of Chorrillos and Callao, chilcano is what you drink on a Sunday morning after a long night: a clear, gingery broth made from the heads and bones left over from cleaning fish for ceviche, with chunks of fish, red onion, chilli and a squeeze of lime in the bowl. It is light and warming, around 160 kcal a bowl, and still gives about 24 g of protein from the fish fillet and the broth. The common mistake is squeezing the lime into the pot while it boils, which turns it bitter; add it to each bowl at the table. Don't boil the bones for more than 30 minutes either, or the broth turns cloudy and harsh. Chef's tip: ask the fishmonger for heads and frames from mild white fish like sea bass or cod, and leave out oily fish such as mackerel, which makes the broth strong and fishy.

55 minPeruvianSoupsGluten freeSpicy
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KaredokRaw vegetable salad with peanut sauce

Karedok is the raw cousin of gado-gado, sold from roadside stalls in Bandung and across West Java as a cooling lunch with rice, prawn-free crackers or rice cakes. Nothing is cooked: long beans, cucumber, cabbage, bean sprouts and Thai basil are cut small and coated in a thick peanut sauce pounded with kencur (aromatic ginger), garlic, chilli and palm sugar, so every bite is crisp, nutty and gently sweet-hot. Stall versions often add terasi (shrimp paste); this vegetarian version leaves it out and makes up the depth with a little extra kencur and lime. A portion gives about 10 g of protein, mostly from the peanuts, so it is a light side rather than a high-protein main; serve it with tempeh or tofu if you want more. The most common mistake is dressing it too early: the salt pulls water out of the cucumber and the sauce turns thin and watery. Chef's tip: grind the peanuts coarse rather than to a paste, so the sauce keeps a little crunch to match the vegetables.

25 minIndonesianSaladsVeganGluten free
by KrazyBadal 0 views

Utan bisayaClear lemongrass vegetable soup

Utan bisaya is the everyday vegetable soup of Cebu and the Visayas, cooked at home for lunch and eaten with rice and something fried or grilled on the side. Lemongrass, ginger and tomato flavour a clear broth full of squash, string beans, okra and malunggay (moringa) leaves. Visayan cooks often add dried fish or a little fish sauce; this is the vegetarian version, so the lemongrass and a pinch of pepper do the work. It is fresh and fragrant, with about 3 g of protein per bowl, much of it from the moringa leaves. The common mistake is adding the malunggay too early: the small leaves need only a minute, or they darken and lose their flavour. Chef's tip: bruise the lemongrass well with the back of a knife and tie it in a knot so it is easy to fish out.

30 minFilipinoSoupsVeganGluten free
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RotmosMashed swede and carrot

Rotmos, literally 'root mash', is a Swedish winter staple, cooked from Skåne to Norrland when the cellars are full of swede, and served beside sausages or boiled pork at home dinners, and on Thursdays with pea soup. Swede gives the mash its golden colour and gently peppery sweetness, potato makes it smooth, and a little butter and allspice round it out. It is a vegetarian side with about 3 g of protein per portion; try it with fried halloumi or a bean stew. The common mistake is mashing it straight from the pan: watery roots give a sloppy mash, so steam-dry them first. Chef's tip: leave the mash a little coarse; Swedes like to see flecks of swede and carrot rather than a smooth purée.

40 minScandinavianSidesGluten free
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Garang asemChicken and starfruit in banana leaf

Garang asem is a dish from Kudus and Demak on the north coast of Central Java, where it is cooked for family lunches and sold at warungs by midday. Bone-in chicken is packed into banana-leaf parcels with sour starfruit, tomato, whole chillies and a little thin coconut milk, then steamed until the juices turn into a light, tangy, peppery broth. It is clean-tasting rather than rich, and a portion has about 32 g of protein from the chicken; serve it with steamed rice. The common mistake is wrapping the parcels loosely so the broth runs out; fold the leaves in two layers and pin them tight. Chef's tip: if you can't find belimbing wuluh (sour starfruit), use green tomatoes and a spoon of tamarind water for the same sharpness.

70 minIndonesianChickenGluten free
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SsambapRice wrapped in leaves

Ssambap means wrapped rice, and in Korean homes it is the lazy, happy dinner of high summer, when the garden is full of lettuce and perilla: a basket of leaves, a bowl of rice and a pot of thick ssamjang go on the table and everyone builds little parcels. Steamed cabbage leaves are added in winter. It is a light meal of about 360 kcal, with roughly 10 g of protein a portion from the rice, doenjang and walnuts, so it is not a high-protein dish. The usual mistake is overfilling the leaf; a parcel should be one bite, so use a small spoon of rice. Most gochujang contains wheat, so it isn't gluten free. Chef's tip: lay a perilla leaf on top of the lettuce before adding rice; its minty, anise flavour lifts every mouthful.

40 minKoreanRice & GrainsVegan
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Bhaja muger dalRoasted moong dal with ginger

Bengali households in Kolkata make bhaja muger dal on winter weekdays, and it is a fixture of the vegetarian bhog served at Durga Puja and Saraswati Puja. The moong is dry-roasted in a heavy pan until it smells nutty, then cooked soft with ginger and green peas and finished with ghee, bay leaf and a whisper of sugar. The roasting gives it a toasty, almost sweet depth that plain moong dal never has. A portion gives about 21 g of protein from the moong and peas, for about 360 kcal. Serve it with rice and a fried vegetable such as begun bhaja. The most common mistake is roasting over too high a heat: the outside browns while the inside stays raw, and the dal tastes burnt and never softens evenly. Chef's tip: roast only until the dal is a couple of shades darker, pale gold, and you can smell it from the next room; stop the moment you see the first brown spots.

45 minIndianCurriesGluten free
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Lalapan with sambal tomatRaw vegetables with tomato sambal

In Sundanese homes and warung across West Java, from Bandung to Bogor, lalapan sits on the table at nearly every rice meal: a plate of raw cucumber, cabbage, long beans, Thai basil, lettuce and sometimes small green aubergines, dipped one by one into fiery sambal. It is about freshness and crunch more than cooking. The usual sambal terasi uses shrimp paste, so here it is a vegetarian sambal tomat of fried chilli, shallot, garlic and tomato, ground with palm sugar and lime. A portion gives only about 3 g of protein, so pair it with fried tofu or tempeh and rice for a full meal. The most common mistake is serving limp vegetables: wash them, then crisp them in iced water and dry them well. Chef's tip: fry the sambal ingredients until the tomato skins split and the shallots catch at the edges; that charring gives the depth shrimp paste usually brings.

25 minIndonesianSidesVeganGluten freeSpicy
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Mozuku-zuSeaweed in sweet vinegar

In Okinawa, where most of Japan's mozuku is farmed, a small bowl of mozuku-zu starts many a home supper and izakaya meal, especially in the hot months. The fine, slippery strands of seaweed are rinsed of their salt and served cold in a gentle dressing of rice vinegar, a little sugar and soy, topped with grated ginger, so it tastes clean, sour and of the sea. Shop versions often use bonito dashi; this one uses kombu dashi, so it is vegan. It is very light, with less than 1 g of protein a portion, so it belongs alongside a tofu dish and rice rather than as a main. The most common mistake is not rinsing salted mozuku enough: it needs two or three changes of water or the dish turns harsh. Chef's tip: chill the dressing and the bowls well; mozuku-zu should be served icy cold.

10 minJapaneseSidesVegan
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Ab doogh khiarChilled yogurt and cucumber soup

On the hottest afternoons in Tehran, Shiraz and Isfahan, ab doogh khiar is lunch: thick yoghurt thinned with iced water, packed with crunchy cucumber, walnuts, raisins and dried mint and rose petals, then filled at the table with torn pieces of dried flatbread that soften like croutons in a cold soup. It is cooling, tangy and faintly sweet, and is eaten with a spoon and plenty of fresh herbs alongside. A bowl gives about 12 g of protein from the yoghurt and walnuts, so it is a light meal rather than a high-protein one; strain the yoghurt yourself or use thick Greek-style yoghurt to push it a little higher. The common mistake is adding the bread too early: it turns to mush, so serve it on the side and let everyone add their own. Chef's tip: rub the dried mint between your palms over the bowl; the warmth releases its oils and the flavour is twice as strong.

15 minPersianSoups
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GurkensalatCucumber and dill salad

Gurkensalat is on German tables from Bavaria to Berlin all summer, served alongside potato pancakes, egg dishes or the Sunday roast, and it is just as common at a garden barbecue. Cucumber is sliced almost paper-thin, salted briefly, then dressed with a little vinegar, sugar, onion and lots of fresh dill, so it is cool, sharp and soft-crunchy. Some households stir in soured cream; this vinaigrette version is vegan. It is very light, with about 1 g of protein a portion, so it is purely a side. The most common mistake is skipping the salting: unsalted slices weep water into the bowl and dilute the dressing within minutes. Chef's tip: squeeze the salted slices gently in your hands before dressing; they bend like ribbons and take up the dill dressing much better.

15 minGermanSaladsVeganGluten free
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Mâncare de mazăreStewed green peas

In Romanian homes from Bucharest to the villages of Moldavia, mâncare de mazăre is a weekday lunch all year and a mainstay of the Orthodox fasting days, when the table is meat-free; it is eaten with mămăligă (polenta) or bread and a pickle or two. Peas simmer gently with soft onion and carrot in a light tomato sauce, and a handful of dill goes in at the end. A portion gives about 14 g of protein from the peas, so it isn't a high-protein dish on its own; serve it with polenta and a chunk of bread, or a fried egg on top if you eat eggs. The most common mistake is boiling the peas for too long, which turns them khaki and mushy. Chef's tip: thicken the sauce with a teaspoon of flour fried in the oil before the tomato goes in, as Romanian cooks do, or leave it out to keep the dish gluten free.

40 minRomanianVegetarianVeganGluten free
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Pescado empapeladoFish baked in paper parcel

Along the Gulf coast of Veracruz, pescado empapelado is a weekday lunch and a Lenten Friday favourite: a fillet of snapper or other white fish is sealed in paper or foil with tomato, onion, peppers, olives, capers and herbs, then baked so it steams in its own juices. Each person opens their own fragrant parcel at the table. A portion gives about 32 g of protein, from the fish, for around 250 kcal. The common mistake is a loose parcel: if the edges aren't crimped tightly the steam escapes and the fish bakes dry, so fold and pinch the edges all the way round. The fish is done when it is opaque and flakes easily at the thickest point (63 °C). Chef's tip: slice the vegetables thinly and lay them under the fish as well as on top; they cook in the same 15 minutes and keep the fillet off the hot paper.

30 minMexicanFishGluten free
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Salade tunisienneDiced tomato and cucumber salad

Every Tunisian table, from Tunis to Sfax, has a plate of slata tounsia on it, especially at lunch in summer and at iftar in Ramadan: tomato, cucumber, green pepper and onion cut into tiny, even dice and dressed with lemon, olive oil and dried mint. It is usually crowned with tuna and hard-boiled egg; this vegetarian version leaves out the tuna and uses a little more egg, plus olives and capers for the salty kick. A portion gives about 8 g of protein, so it is a side salad rather than a high-protein dish. The usual mistake is dressing it too early: the salt draws the juice out of the tomato and the salad swims, so dress it just before serving. Chef's tip: take the time to dice everything to the size of a chickpea; that fine, even cut is what makes it taste like Tunisia rather than a chopped salad.

30 minTunisianSaladsGluten free
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NässelsoppaNettle soup

In Sweden the first young nettles of April and May go straight into nässelsoppa, a smooth, grassy green soup often served at Easter or on Walpurgis Night with halved boiled eggs. It tastes a little like spinach with a mineral edge, and is eaten with crispbread and butter. A bowl with one egg gives about 10 g of protein, so it is a light soup, not a high-protein meal; add a second egg each if you want it more filling. Wear gloves to pick and wash nettles: blanching removes the sting completely. The most common mistake is cooking the nettles too long, which turns the soup khaki and dull; add them at the end and blend straight away. Chef's tip: pick only the top four to six leaves of young plants before they flower; older leaves are tough and gritty.

35 minScandinavianSoupsGluten free
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Asinan BetawiPickled vegetable and tofu salad

Asinan Betawi is the cooling salad of old Jakarta, sold from glass-sided carts and eaten mid-afternoon in the heat or brought out at family gatherings in big tubs. Quick-pickled cabbage, cucumber and bean sprouts are piled with cubes of tofu, then soaked in a thin, tangy sauce of chilli, vinegar, palm sugar and ground peanuts. It is crunchy, sour, sweet and spicy all at once. A portion has about 300 kcal and roughly 17 g of protein, from the tofu and peanuts, so it is a light meal rather than a high-protein one. The common mistake is dressing it too early; the vegetables go limp within an hour. Street versions often scatter shrimp crackers on top, so use plain rice or cassava crackers to keep it vegetarian. Chef's tip: chill the sauce well before serving; asinan should be served cold enough to fog the bowl.

40 minIndonesianSaladsVeganGluten free
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TtoroBasque fish soup

Ttoro was the meal Basque fishermen in Saint-Jean-de-Luz and Ciboure made from the part of the catch they couldn't sell, and the town still holds a ttoro festival every autumn. A deep red broth of peppers, tomato and Espelette pepper is poured over pieces of hake and monkfish, mussels and prawns, with garlic toast on the side for dunking (use gluten-free bread if needed). A portion gives about 32 g of protein, from the fish and shellfish, for around 360 kcal. The common mistake is boiling the fish in the broth: it breaks into flakes, so the pieces are seared first and then only poached gently on top for a few minutes. Discard any mussel that stays open when tapped before cooking or stays shut after. Chef's tip: dust the fish in rice flour before searing; the light crust protects the fish in the broth and thickens it slightly.

70 minFrenchFishGluten free
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