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WhatToEat.Today

Low-calorie recipes

Lighter recipes that are still filling and full of flavour. (805 recipes)

Kancha aamer tok dalGreen mango lentil dal

When the first hard, green mangoes fall from the trees around Rajshahi in April and May, cooks slice them into the dal pot, and the result is the most refreshing bowl of the hot season. Tok dal is deliberately thin, almost like a soup, with soft red lentils and slices of green mango that turn tender and tangy, finished with mustard seed and dried chilli crackling in mustard oil. It is eaten poured over plain rice, often as the last thing before a light fish or vegetable curry, because the sourness is meant to cool the body in the heat. Adding the mango at the start leaves it mushy and the dal overly sour, so it goes in once the lentils are soft. Chef's tip: taste the mango first; very sour fruit may need a pinch more sugar to balance it.

35 minBangladeshiCurriesVeganGluten free
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Surówka z kiszonej kapustySauerkraut and carrot salad

Polish dinners rarely come without a surówka, a raw salad on the side, and in winter this sauerkraut version is the default in milk bars and home kitchens alike. Sour cabbage is loosened with sweet grated carrot and apple, sharpened with a little onion and dressed with fragrant oil, which gives a crunchy, tangy salad that wakes up potatoes, dumplings and rich stews. It costs very little and is full of flavour. A common mistake is not chopping the sauerkraut; long strands make it awkward to eat and don't mix with the rest. Chef's tip: use cold-pressed sunflower or rapeseed oil for its nutty flavour.

15 minPolishSaladsVeganGluten free
by KrazyBadal 0 views

BotwinkaYoung beetroot soup

June markets in Kraków and Tarnów are piled with bunches of baby beetroot still wearing their leaves, and those bunches go straight into botwinka. The whole plant is used: the small roots, the rosy stalks and the greens, simmered quickly so the soup stays bright pink and fresh-tasting rather than earthy. It is finished with sour cream, lots of dill and a squeeze of lemon, and often eaten with new potatoes and a halved boiled egg. A common mistake is boiling it for too long, which turns the leaves khaki and dulls the colour. Chef's tip: add the lemon juice before the cream; the acid locks in the ruby colour.

40 minPolishSoups
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Tomato bhortaCharred tomato mash

Winter is tomato season in Bangladesh, when fat, red bilati begun, literally foreign aubergines, crowd the haats of Jessore and Bogura, and the simplest way to eat them is to blister them straight on the gas flame or in the ashes of the clay stove. The charred skins slip off and the soft, smoky flesh is crushed by hand with raw onion, green chilli, coriander and a thread of pungent mustard oil, so the bhorta is sweet, sharp and smoky at once. It goes with rice and dal, with khichuri on a rainy day, or with a plate of rice-flour ruti. Mashing it in a blender is where it goes wrong: the texture should be rough and juicy, squeezed through the fingers, never puréed. Chef's tip: char one green chilli alongside the tomatoes and crush it in for a deeper, rounder heat.

20 minBangladeshiChutneys & DipsVeganGluten free
by KrazyBadal 0 views

UkhaClear river fish soup

Fishermen on the Volga sandbanks make ukha in a blackened pot over driftwood with whatever is in the net, perch, pike-perch, a small pike, and it is still the soup cooked at dachas on summer evenings. The point is clarity: a light, pale-gold broth that tastes cleanly of fish, with soft potatoes, a whole onion simmered in and a fistful of dill at the end. It is served with black bread and a squeeze of lemon. A common mistake is letting the pot boil hard, which clouds the broth and breaks the fish into flakes. Chef's tip: simmer the bones and trimmings first for the stock and only then poach clean fillets in it, so you get both a rich broth and neat pieces of fish.

50 minRussianSoupsGluten free
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Panta bhatSoaked rice with onion and chilli

For farming families across Bangladesh, panta bhat was simply what you ate in the morning: last night's rice, left covered in water, now cool and slightly tangy, eaten with a fistful of salt, a raw green chilli and a bite of onion before going out to the fields. Today it is also the ritual breakfast of Pohela Boishakh, the Bengali New Year in mid-April, when Dhaka families gather near Ramna Batamul in red and white and eat panta from clay bowls, usually beside fried hilsa, which many households now skip, and a few bhortas. The grains are soft and cold, the soaking water is drunk too, and mustard oil and charred dried chilli give it bite. The real pitfall is food safety: cooked rice left warm on the counter overnight can grow harmful bacteria, so cool it quickly and soak it in the fridge. Chef's tip: use cold boiled water for soaking and eat it within 12 hours, while it tastes fresh and only faintly sour.

15 minBangladeshiRice & GrainsVeganGluten free
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Sisnu ko jholStinging nettle soup

Sisnu grows wild along every terrace wall and trail in the middle hills, and before vegetables were easy to buy it was the green that kept villages going through the dry season; Rai and Magar families still pick the tender tips with tongs or with a cloth wrapped round the hand. Cooked, the sting disappears completely, leaving a deep green, silky soup that tastes somewhere between spinach and seaweed, thickened with a spoonful of cornmeal and seasoned with garlic, chilli, jimbu and timur. It is poured over rice or eaten with dhido, and many Kathmandu restaurants now serve it as a proud reminder of hill cooking. Never handle the raw leaves bare-handed; the sting lasts for hours. Chef's tip: wear rubber gloves until the nettles have been in boiling water for a minute, and pick only the top four to six leaves of each shoot.

30 minNepaliSoupsVeganGluten free
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MathaSalted buttermilk

Thinner than lassi and salty rather than sweet, matha is what Old Dhaka drinks after a plate of kacchi biryani or a heavy afternoon of tehari and rezala. Vendors around Nazimuddin Road and Bangshal carry it in tall clay pots, churned so long that tiny flecks of butter float on top, and pour it into glasses with a pinch of roasted cumin and black salt. It tastes tangy, cool and faintly smoky, and it cuts through rich, oily food like nothing else. People often make it with thick Greek-style yoghurt and no extra water, which gives a heavy drink that sits in the stomach; matha should be pourable and light. Chef's tip: churn with plenty of ice in the jug so the butter firms into flecks you can skim off or leave floating, as the street sellers do.

10 minBangladeshiDrinksGluten free
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Aiyu jelly with lemonAiyu fig jelly with lemon

Squeezing a little cloth bag of seeds in a bowl of water until it turns into jelly sounds like a magic trick, yet that's how aiyu has been made for well over a century in Chiayi, at the foot of the Alishan hills where the climbing fig grows wild. The pectin in the dried seeds sets the water into a soft, glassy, pale-gold jelly with almost no taste of its own, so it's cut into cubes and served icy cold with tart lemon juice and honey syrup, the most refreshing thing on a sticky Taipei summer afternoon. The classic failure is a bowl that won't set, usually because the bowl was oily or the water was distilled or very soft; it needs ordinary tap or mineral water. Chef's tip: rub the bag steadily for 8–10 minutes and stop as soon as it feels slippery and nothing more comes out, or the jelly turns cloudy and bitter.

30 minTaiwaneseDrinksGluten free
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Caldou (Casamance fish in lemon broth)

Light, tangy and clean-tasting, caldou is the fish dish of Ziguinchor and the river towns of Casamance, where fresh catches from the estuary are poached in a broth sharp with lemon, sweet with soft onion and tomato, and warmed by a whole chilli. It is ladled over plain white rice so the grains soak up the broth, with an extra squeeze of lemon at the table. Some cooks add a few okra or a spoon of palm oil; this version keeps it simple and light. Firm white fish such as grouper, sea bream or hake is ideal. Chef's tip: keep the broth at a bare simmer once the fish goes in; boiling it hard is the common mistake and turns delicate fish dry and broken.

40 minSenegaleseFishGluten free
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Ciorbă de urziciNettle soup

Around Iași and in the Moldavian hills, the first young nettles of March and April arrive just as the long Easter fast begins, and a green, sour ciorbă de urzici is often the first fresh vegetable dish of the year. It is a vegan post dish: nettle tops, spring onions and a little rice simmered together, then soured with borș until the broth is bright and tangy, with a grassy, spinach-like depth. Wear gloves to pick and wash the nettles and use only the young tops, the first four to six leaves; older, flowering plants turn tough and gritty. The classic error is boiling the nettles for too long, which makes them grey and stringy. Chef's tip: add a handful of chopped lovage with the borș, as it gives the soup its unmistakably Moldavian flavour.

40 minRomanianSoupsVegan
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Cheremsha saladWild garlic salad

Late April in Novosibirsk and Tomsk brings bunches of cheremsha to every market stall and roadside bucket: the first green vitamins after a long Siberian winter. The broad leaves and juicy stems of wild garlic taste of sweet, mild garlic with a peppery bite, and Siberians eat them simply, chopped with salt and fragrant unrefined sunflower oil, beside boiled potatoes and black bread. Some cooks add chopped egg or sour cream; this vegan version sticks to oil, with cucumber for crunch. Forage only with someone who knows the plant, or buy it: wild garlic has poisonous lookalikes such as lily of the valley, and real leaves smell strongly of garlic when crushed. Where most people go wrong is dressing it too early, so the leaves wilt and weep. Chef's tip: salt the chopped stems first and rub them for a few seconds; it softens their bite and draws out juice that becomes part of the dressing.

15 minRussianSaladsVeganGluten free
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MatsoniGeorgian yogurt

In Kakheti, matsoni is set every evening in clay pots and eaten the next morning with honey, folded into soups, or stirred with water and herbs on a hot afternoon; it is thicker and sharper than most shop yogurt, with a skin of cream on top. To start, you need a spoonful of matsoni or any live plain yogurt, and after that each batch seeds the next. A common mistake is to add the starter while the milk is still hot; above about 45 °C the cultures die and the milk never sets. Chef's tip: wrap the pot in a blanket and leave it somewhere warm and still, like an oven with just the light on, so it sets evenly without separating.

25 minGeorgianBasicsGluten free
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BotvinyaChilled beet leaf and salmon soup

Summer dachas around St Petersburg once waited all year for the young beet tops and sorrel that go into this sharp, ice-cold soup, a grand dish of the old aristocratic table that is also cheap peasant food. Blanched greens are puréed, loosened with bread kvass and studded with cucumber and spring onion; a piece of gently poached salmon is set alongside, with horseradish and lemon. Kvass is lightly fermented and can carry a trace of alcohol: choose one labelled alcohol-free, or use the substitute of sparkling water, a little lemon and rye-bread soaking liquid given in the ingredients. The usual slip is serving it merely cool: it should be properly cold, even with an ice cube in each bowl. Chef's tip: poach the fish the day before so it is thoroughly chilled, and keep the whole soup in the fridge until the minute it goes to the table.

60 minRussianSoups
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ChalopCold yogurt and cucumber soup

When Tashkent summers reach 40 °C, families eat chalop: chilled katyk or suzma loosened with cold water and filled with diced cucumber, radish and a pile of fresh dill, coriander, basil and spring onion. It is served in bowls with torn non bread, alongside plov or grilled shashlik, and some like a little ice in it. A common mistake is using thin, runny yogurt, which makes the soup watery; start with a thick yogurt and thin it to taste. Chef's tip: salt the cucumbers lightly and leave for 5 minutes before adding them, so they season through and stay crisp.

15 minUzbekSoupsGluten free
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Sinig karia (stuffed green chillies)

Long, pale green karia chillies are piled high in the markets of Addis Ababa, and on fasting days cooks slit them, scrape out the seeds and fill them with a sharp little salad of onion and tomato soaked in lemon. The result is crunchy, fresh and juicy, with a mild chilli warmth, and the chillies are eaten with the fingers between mouthfuls of injera and spicy wat, or set out as a starter. Choose mild long peppers such as Anaheim, Hungarian wax or long sweet green peppers. A common mistake is leaving the white ribs in, which keeps the heat high and can make them bitter; scrape them out with a teaspoon. Chef's tip: dip the chillies in boiling water for one minute and cool them in cold water first if you want them a little softer and easier to stuff.

20 minEthiopianSnacks & StartersVeganGluten free
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Al yakhniBottle gourd in yogurt gravy

Yakhni in Kashmir means a gravy built on yogurt rather than tomato, and al yakhni, made with bottle gourd, is the version cooked in Muzaffarabad and the Neelum valley when the vines are heavy in late summer. The pale, delicately sour sauce is flavoured with ground fennel, dry ginger, cloves and cardamom, never chilli powder, and finished with a crumble of dried mint, so it tastes cool and aromatic rather than hot. It is eaten with a mound of plain rice, often alongside a red, chilli-hot dish so the two balance each other. Yogurt that splits into grainy curds is the trap: it happens when cold yogurt meets hot oil or when the pot is left alone before it boils. Chef's tip: whisk the yogurt with the spices and keep stirring in one direction over a medium heat until it comes to a full boil; after that it will not curdle.

40 minPakistaniVegetarianGluten free
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Fever grass teaLemongrass and ginger tea

In Jamaican country yards a clump of fever grass, the local name for lemongrass, grows by the kitchen door, and a handful steeped in boiling water is the old remedy for colds, aches and restless nights. Brewed with fresh ginger, it is lemony, gently peppery and soothing, and is drunk hot, sweetened with a little brown sugar. The mistake people make is using the stalks whole, which gives a weak tea; bruise and cut them to release the oils. Chef's tip: tie long leaves in a knot before you add them, as country cooks do, so they are easy to lift out.

15 minJamaicanDrinksVeganGluten free
by KrazyBadal 0 views

SufSunflower seed milk

During the long Orthodox fasts, when milk is off the menu for weeks, Ethiopian households turn sunflower seeds into suf: the seeds are pounded or blended with water and strained through a cloth into a pale, creamy drink with a gentle nutty taste. It is served cool in glasses, sometimes lightly sweetened, and the same liquid is poured over torn injera to make the fasting dish suf fitfit. It is light, filling and costs very little. Chef's tip: squeeze the pulp hard in the cloth at the end; the last, thickest drops carry most of the flavour.

30 minEthiopianDrinksVeganGluten free
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Murungai ilai varaiDrumstick leaf stir-fry

Nearly every compound in Jaffna has a murungai tree by the well, and its tiny, feathery leaves are stripped and cooked into varai, a dry, fluffy stir-fry that turns up with rice and kulambu several times a week. Varai simply means a dry dish with coconut, and this one is earthy and faintly peppery from the moringa leaves, with grated coconut crushed with garlic, cumin and turmeric, and a tempering of mustard seed and dried chilli. It is healthy everyday food, prized for iron and calcium, and it partners well with a fiery Jaffna curry and plain rice. Many cooks go wrong by adding water, which makes it steam into a soggy mass; the leaves have enough moisture of their own. Chef's tip: strip the leaves by running your pinched fingers down each stem towards the tip, and throw away any yellow leaves and the thicker stalks, which stay stringy.

25 minSri LankanSidesVeganGluten free
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BlitvaSwiss chard and potatoes

Order grilled fish in any konoba along the Dalmatian coast of Croatia, from Zadar down to Dubrovnik, and a heap of blitva usually comes with it. Swiss chard and potatoes are boiled together until soft, then crushed roughly with lots of good olive oil and a little garlic, so the potatoes turn creamy and the chard stays silky and green. It is humble, quick and very good, also with grilled vegetables, eggs or a simple bean dish. The usual slip is not draining well enough, which leaves a watery, grey mush; let everything steam dry in the colander for a minute. Chef's tip: use the best olive oil you have and add a final drizzle at the table, as Dalmatians do, so its peppery taste stays bright.

30 minBalkanSidesVeganGluten free
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Tunisian octopus salad

Fishermen of the Kerkennah islands, off Sfax, still catch octopus in clay pots laid on the shallow seabed, and in winter the season's catch turns up in harbour cafés and home kitchens as this simple salad. The octopus is simmered slowly until tender, cooled in its broth, then sliced and tossed with red onion, plenty of parsley, lemon juice and good olive oil, with a little harissa if you like. It is light, clean and briny, eaten as a starter with bread or on a summer table of salads and grilled fish. Buy octopus from a reputable fishmonger; frozen and thawed octopus is often more tender than fresh. A common mistake is boiling the octopus at a rolling boil, which makes it rubbery; keep it at a gentle simmer until a knife slides in easily. Chef's tip: let the cooked octopus cool in its cooking liquid for 20 minutes before slicing; it stays juicy rather than tightening up.

80 minTunisianFishGluten free
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Ye-kosta wat (Swiss chard and potato)

Kosta, Swiss chard, is grown in backyard plots from Bahir Dar to Hawassa, and during the long fasts it is stewed with potatoes into this simple green dish found on almost every vegan beyaynetu. Onion, garlic and ginger soften in oil, potatoes go in first, then the chopped chard stems and leaves, all cooking down together into a soft, juicy stew that is mild, fresh and a little sweet, with a gentle heat from green chilli. Spoon it onto injera beside spicier wats, or eat it with rice. The common mistake is adding the stems and leaves at the same time; the stems need a few minutes longer. Chef's tip: a pinch of turmeric is not traditional in every home but gives the potatoes a warm golden colour against the green.

35 minEthiopianSidesVeganGluten free
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PressgurkaPickled cucumber

Pressgurka, 'pressed cucumber', is the quick, sweet-sour cucumber pickle that goes with Swedish meatballs, fish, roast chicken and the Christmas julbord: very thin cucumber slices salted and pressed to soften, then covered in a light vinegar-sugar brine and scattered with parsley. A common mistake is skipping the press, which leaves the slices stiff and the brine watery. Chef's tip: slice on a mandoline as thin as paper, salt for 10 minutes and squeeze gently before adding the brine.

15 minScandinavianSidesVeganGluten free
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Iskus ko tarkariChayote and potato curry

Every hillside garden in the eastern hills, from Dharan up to Bhojpur, has an iskus vine rambling over the roof or a bamboo frame, and from late summer the pale green chayotes hang down by the dozen, so this simple dry curry appears on the table almost every day. The chayote is peeled, cut into chunks with a little potato and cooked in mustard oil with fenugreek, cumin, garlic, turmeric and green chilli until tender but still holding a crisp edge, with a splash of tomato for colour. It is mild, juicy and slightly sweet, the everyday tarkari beside dal, rice and a sharp achar, and it packs well into a tiffin box. The usual mistake is adding water, which turns the chayote watery and bland, as it releases plenty of its own juice. Chef's tip: oil your hands before peeling, because raw chayote leaves a sticky, tight film on the skin.

30 minNepaliVegetarianVeganGluten free
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Timatim fitfit (torn injera with fresh tomato)

Leftover injera never goes to waste: torn into bite-sized pieces and tossed with juicy chopped tomato, red onion, green chilli, lemon and oil, it becomes timatim fitfit, a cool, tangy salad eaten for a light lunch on hot days and on fasting days all over the country. Unlike timatim salata, which is just the tomato salad, this version is a meal in itself: the injera drinks up the dressing and turns soft and spongy while keeping a little chew. It is usually served in a bowl and eaten with more injera or with a spoon. The common mistake is mixing it too early, which turns the bread soggy; toss it no more than ten minutes before eating. It is gluten free only if your injera is made from 100% teff. Chef's tip: use day-old injera, which is slightly drier and holds its shape better than fresh.

15 minEthiopianSaladsVegan
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KesäkeittoSummer vegetable and milk soup

In July, when Finland's first new potatoes, baby carrots, peas and cauliflower arrive at market stalls in Helsinki and Turku, families make kesäkeitto: the vegetables simmered in water until just tender, then finished with milk and a knob of butter and lots of dill. It is light, sweet and pale green, eaten with rye bread and butter. A common mistake is boiling it once the milk is in, which can curdle the soup. Chef's tip: add the vegetables in order of cooking time, so each is just tender and keeps its colour.

40 minScandinavianSoupsGluten free
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Sinki ko jholFermented radish soup

Sinki is the radish answer to gundruk: in late autumn, families in Ilam, Dhankuta and Terhathum pack chunks of radish root into pits lined with straw or into airtight jars, let them ferment for a few weeks, then cut and sun-dry the pieces into chewy, pungent strips that last all year. In winter and through the monsoon, a handful turns a pot of water, tomato, garlic and chilli into a thin, tangy, warming soup that is poured over rice or drunk from a bowl alongside dal bhat. It is light, sharp and savoury, and many people in the hills swear by it for a cold or a heavy stomach. It goes wrong if the sinki is not rinsed and soaked, so the soup tastes musty and gritty. Chef's tip: soak the strips in warm water for 10 minutes, squeeze them dry and fry them briefly in the oil before the water goes in, which mellows the funk and brings out a pleasant smokiness.

30 minNepaliSoupsVeganGluten freeSpicy
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RawashRaw rhubarb with salt

For a few weeks in spring, men walk down from the hills around Kabul and Paghman with bundles of rawash, wild mountain rhubarb, and sell the thick red-flecked stalks on the pavement, peeled to order and handed over with a twist of salt. It is a crunchy, juicy and mouth-puckeringly sour snack, a sign that winter is over, eaten while walking or at a picnic on the first warm Friday. Wild rhubarb is almost impossible to buy outside the region, so this home version uses young, slim forced or garden rhubarb stalks, which are close in sourness and crunch. Never eat any of the leaf: rhubarb leaves are poisonous, so cut them off and throw them away, and enjoy the stalks in modest amounts, as they are high in oxalic acid. Chef's tip: chill the stalks in iced water for 10 minutes first; the cold makes them snap and softens their sharp edge.

5 minAfghanSnacks & StartersVeganGluten free
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Gebna areeshSoft fresh cheese

Farm families in the Delta have long made areesh from the skimmed, soured milk left after churning butter, draining the curds in reed mats until they are soft and crumbly. The cheese is pale, light and mildly tangy, with almost no fat, and is eaten at breakfast and supper with tomatoes, cucumbers, spring onions, herbs and a thread of olive oil, or crumbled into salads and pies. This home version starts with pasteurised skimmed milk and cultured buttermilk; the milk then needs 18 to 24 hours to sour at room temperature before the short cooking and draining. No rennet is used: the curd is set by souring alone, so it suits vegetarians. Don't boil the soured milk hard: rapid heat makes tough, rubbery curds instead of soft, delicate ones. Chef's tip: heat the soured milk very gently; boiling it makes the curd tough and squeaky.

60 minEgyptianBasicsGluten free
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Atmit (warm barley gruel with spiced butter and honey)

When a baby is born in an Amhara household, visiting women bring or cook atmit for the new mother, and the same soft, sippable gruel is made for anyone recovering from illness. Roasted barley flour (or oat flour) is whisked into water and simmered until it thickens to the texture of a thin custard, then enriched with a spoon of niter kibbeh, honey and a pinch of korerima. It tastes nutty, sweet and buttery, and is drunk warm from a cup rather than eaten with a spoon. Some homes add a little milk for extra richness. A common mistake is tipping the flour straight into hot water, which makes lumps; slake it in cold water first. Chef's tip: keep it thinner than you think; atmit thickens as it cools, and it should still pour easily from the cup.

20 minEthiopianDrinks
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Muji chetinRadish yogurt chutney

In the cold months, when long white radishes come up from the terraced fields around Muzaffarabad, Kashmiri households grate them into muji chetin, a peppery, cooling relish that turns up at almost every winter meal. The raw radish gives crunch and a gentle heat of its own, the yogurt softens it, crushed walnuts add richness and a pinch of red chilli brings colour. It is eaten with rice and a dish of yakhni or haak, and it is just as good with plain chapati. People often forget to squeeze the grated radish, so the chutney turns thin and watery within minutes. Chef's tip: salt the grated radish for 5 minutes, then wring it in a cloth before folding it into the yogurt.

15 minPakistaniChutneys & DipsGluten free
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Key sir alicha (mild beetroot and potato)

A magenta heap of key sir is the splash of colour on a beyaynetu fasting platter, served in restaurants all over Addis Ababa and at home through Lent. Being an alicha, it is mild rather than fiery: beetroot and potato cook slowly with onion, garlic, ginger and oil until tender and shiny, sweet and earthy with only a little heat from green chilli. It balances the hotter wats and cools the palate between bites of injera. A common mistake is cutting the beetroot too large, so the potato turns to mush before the beet is tender; cut the beet smaller, or give it a ten-minute head start. Chef's tip: cook it a day ahead if you can, because the flavours mellow and the potatoes take on even more colour overnight.

50 minEthiopianSidesVeganGluten free
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Besso (roasted barley flour drink and balls)

Farmers and travellers in Gojjam and Wollo have long carried a pouch of besso on journeys, because a handful of this roasted barley flour turns a cup of water into a filling meal. The barley is roasted until deep brown, ground fine and stored for weeks; stirred into cold water with a little sugar it makes a smooth, malty, slightly toasty drink, and kneaded with oil it becomes chewy little balls called chibto. It is eaten on fasting days, in the fields and by students before exams. Many families sweeten it with honey; sugar keeps this version vegan. The usual mistake is adding the barley flour to water all at once, which leaves dry clumps; whisk it in gradually. Chef's tip: roast the barley until it is the colour of milk chocolate and smells like toast; pale grains give a raw, floury taste, while black ones taste burnt.

35 minEthiopianSnacks & StartersVegan
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Shim bhortaFlat bean mash

From November the bamboo trellises in courtyards across rural Bangladesh hang heavy with shim, the broad, flat hyacinth beans with purple or green edges, and they end up in curries, bhajis and, best of all, a smoky green bhorta. The beans are boiled until tender, then crushed with garlic fried golden in mustard oil, crisp dried chilli and raw onion into a coarse, nutty paste. It is one of the stars of a winter bhorta spread, served with hot rice, dal and a fried egg or fish for those who eat it. Leaving the strings on is the common slip; they stay tough and fibrous in the mash, so pull them off both edges first. Chef's tip: if the beans are mature with fat seeds inside, pop the seeds out, dry-roast them for a few minutes and pound them in for extra crunch.

25 minBangladeshiChutneys & DipsVeganGluten free
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Mukunuwenna mallungShredded joyweed with coconut

A green mallung appears on almost every rice and curry spread in the western lowlands, and mukunuwenna, a small-leaved creeping plant that grows wild along paddy bunds and in damp garden corners, is one of the most loved. Grandmothers swear by it for good eyesight, and it is sold in tight bunches at every Colombo pola, the weekly market. The leaves are cut almost to threads, then barely warmed in a dry pan with grated coconut, red onion, green chilli and turmeric, so the dish stays fresh and slightly crunchy, a cool counterpoint to the curries around it. Outside Sri Lanka, look for it frozen in Sri Lankan or Tamil shops, or use baby spinach or watercress. Overcooking is the trap: two or three minutes is enough, and longer turns the greens dull and soggy. Chef's tip: roll a handful of leaves into a tight cigar and slice it as finely as you can; the thinner the shreds, the better they hold the coconut.

20 minSri LankanSaladsVeganGluten free
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Pui shak bhajiStir-fried Malabar spinach

Pui shak climbs over the tin roofs and fences of village homes all through the monsoon, and its thick, glossy leaves and succulent stems cook down into a soft, slightly silky side dish that people either love or find a little slippery. In most homes it is cooked with small shrimp, or with a fish head, and with chunks of pumpkin or potato; this is the plain vegetarian version, with garlic, green chilli and a pinch of nigella, plus a few cubes of potato for body. It is eaten with hot rice and dal at lunch, especially in July and August when the vine is at its best. Covering the pan is the misstep that makes it watery and slimy; keep it open and let the moisture cook off. Chef's tip: cut the thick stems into short pieces and give them a 3-minute head start before the leaves go in.

25 minBangladeshiSidesVeganGluten free
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Shalgam ki sabziSpiced turnip curry

December fog over central Punjab means turnip season: purple-topped turnips pile up at every mandi, and village kitchens from Sheikhupura to Okara cook them down into this soft, sweet-savoury mash. Covered and steamed in their own juices with onion and tomato, the turnips lose their peppery bite, then a little jaggery and a final hard stir-fry turn them glossy and jammy. It is winter food through and through, eaten with makki di roti or wholewheat chapati, a dab of white butter for those who want it and a glass of lassi. Skipping the final bhuno, the open-pan frying at the end, is the classic error: it leaves the dish watery and flat instead of rich. Chef's tip: mash only half the turnips, leaving the rest in small pieces, so the sabzi has some texture.

50 minPakistaniVegetarianVeganGluten free
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Saykouk (couscous in cold buttermilk)

On hot evenings in the villages of the Middle and High Atlas, supper is often nothing more than saykouk: steamed couscous, usually barley, cooled and then drowned in ice-cold lben, the tangy buttermilk left after churning butter. It is eaten with spoons from a big shared bowl and is wonderfully cooling, sour and creamy, with the grains soaking up the milk as you eat. Some families sweeten it with a little sugar, others keep it salty; both are right. This quick version uses instant couscous so it is ready in about 20 minutes. Don't pour the buttermilk over warm couscous: it should be fully cool, or the buttermilk splits and the dish loses its refreshing chill. Chef's tip: let the couscous cool completely before the buttermilk goes in, or it turns the buttermilk warm and slightly grainy.

20 minMoroccanRice & Grains
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Ensalada mixtaLettuce, tomato and onion salad

Simplicity is the whole idea of the ensalada mixta, the salad that comes with almost every order at a parrilla and sits beside the meat at every family asado: crisp lettuce, ripe tomato and thinly sliced onion, dressed at the table with oil, vinegar and salt from the cruets. There's no mustard, no sugar, no herbs, so the quality of the tomatoes and the crunch of the lettuce carry it. It is cool, sharp and refreshing, and cuts through grilled meat, provoleta and fries. The usual blunder is dressing it too early: the salt pulls water from the tomato and the lettuce goes limp in minutes, so toss it just before it goes to the table. Round butterhead lettuce (criolla) is the classic, but any crisp lettuce works. Chef's tip: soak the sliced onion in iced water for 10 minutes and drain; it stays crunchy but loses its harsh edge.

10 minArgentinianSaladsVeganGluten free
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Camu camuCamu camu berry juice

Camu camu are small purple-red berries that grow on bushes along the flooded riverbanks of the Peruvian Amazon, and in Iquitos and Pucallpa they are sold as frozen pulp and blended into a sharp, pink refresco at juice bars and lunch places. The flavour is intensely sour, more than lime, with a faint cherry note, and the berries are famous for containing far more vitamin C than oranges. It is the drink people order with a heavy plate of tacacho or rice. Never boil camu camu or make the juice hours ahead: heat and air quickly fade its colour and much of the vitamin C, so blend it cold and drink it soon. Frozen pulp or freeze-dried powder from health-food and Latin shops are the forms you'll find abroad. Chef's tip: start with half the pulp and add more to taste; it's strong enough that a little goes a long way.

10 minPeruvianDrinksVeganGluten free
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Ceviche de chochoLupin bean ceviche

Chocho, or tarwi, is the Andean lupin bean, a protein-packed legume grown high around Huaraz, Cajamarca and Puno, and street carts in the highlands sell it in plastic cups dressed like a ceviche: lime, red onion, tomato, coriander and a little ají, sometimes with toasted corn for crunch. It is fresh, sour and pleasantly firm, a vegan stand-in for fish ceviche that works as a starter or a light lunch. Food safety matters here: raw or bitter lupins contain toxic alkaloids and must never be eaten as they are. Use only ready-debittered, cooked chochos, sold in jars, vacuum packs or chilled tubs in Latin shops; if they taste bitter, rinse and soak them longer or throw them away. Lupin is also a common allergen and may affect people allergic to peanuts. The usual mistake is to drown everything in lime and leave it, which makes the onion limp; mix the dressing just before serving. Chef's tip: squeeze the limes gently by hand rather than with a press, so the juice doesn't turn bitter.

15 minPeruvianSaladsVeganGluten free
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Ensalada de pallaresLima bean and red onion salad

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

20 minPeruvianSaladsVeganGluten free
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Ensalada de chontaPalm heart salad

Iquitos restaurants and the riverside cafés of the Peruvian Amazon serve ensalada de chonta as a cool counterpoint to grilled fish and juanes: long, pale ribbons of fresh palm heart, crisp and faintly sweet, tossed with tomato, avocado, red onion and lots of lime. At Belén market you can watch sellers shave the chonta into curls with a big knife. Outside the Amazon, fresh palm heart is hard to find, but good jarred hearts of palm cut into thin strips work well, and the salad becomes a ten-minute job. It's crunchy, juicy and sharp, perfect with rice and beans or any fried snack. Where most people go wrong is adding the avocado and salt early, so the salad turns soupy and grey; dress it at the last moment. Chef's tip: slice the palm hearts lengthwise on a mandoline or with a peeler for thin, curling ribbons that look like the Iquitos original.

15 minPeruvianSaladsVeganGluten free
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Chuchu refogadoSautéed chayote

Chayote is so cheap and common in Minas Gerais that Brazilians joke it tastes of nothing; this everyday refogado proves the point wrong. Peeled and diced, it is softened in garlic, onion and a little tomato with its own juices until it turns tender, pale green and silky, picking up all the flavour of the base. It is the side you find at every self-service lunch in Belo Horizonte, alongside rice, beans and couve, and works with grilled tofu, eggs or a bean stew. Adding water is the most common error: chuchu releases plenty of liquid, and extra water makes it bland and soupy. Chef's tip: rub a little oil on your hands, or wear gloves, before peeling; the cut fruit releases a sticky sap that leaves your skin tight and dry.

25 minBrazilianSidesVeganGluten free
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Salada de feijão-fradinhoBlack-eyed pea salad

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

40 minBrazilianSaladsVeganGluten free
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Steirischer KäferbohnensalatRunner bean pumpkin oil salad

In the hills of south-east Styria, fat purple-speckled runner beans called Käferbohnen, 'beetle beans', are dried every autumn and turned into this simple salad. It is a fixture of the Buschenschank, the farm wine taverns where you sit outdoors with a board of bread, cheese and spreads. The beans are soft and creamy, the red onion and cider vinegar sharp, and the dark green pumpkin seed oil gives a deep, toasty, nutty flavour. A common mistake is dressing cold beans straight from the fridge; dress them lukewarm so they soak up the vinegar. Chef's tip: add the pumpkin seed oil last and do not heat it; it turns bitter when warm.

15 minAustrianSaladsVeganGluten free
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Pellkartoffeln mit Quark und LeinölJacket potatoes with herb quark

Ask anyone from the Spreewald, the river-and-forest country south-east of Berlin, for the taste of home and many will name this: small potatoes boiled in their skins, a bowl of cold herb quark and a thread of golden, nutty linseed oil poured over the top. It is a weekday supper in Brandenburg and Berlin, cheap, quick and surprisingly filling, often with a Spreewald gherkin on the side. Fresh linseed oil tastes of hay and walnuts; old oil turns bitter and fishy, so buy a small bottle and keep it in the fridge. A common mistake is peeling the potatoes before boiling; cooking them in their skins keeps them firm and flavourful. Chef's tip: beat a splash of milk or sparkling water into the quark, which makes it light and creamy instead of stodgy.

30 minGermanVegetarianGluten free
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Bayerischer KrautsalatWarm-dressed cabbage salad

Every Bavarian inn serves this pale, glossy cabbage salad beside roast pork and dumplings, and it is just as good on its own at a summer barbecue. The white cabbage is shaved very finely, salted and kneaded, then dressed with hot vinegar, oil and caraway so it softens while keeping a crunch. Many cooks finish it with crisp bacon bits; this version leaves them out and is vegan. The common mistake is dressing it cold and serving it at once: it needs the warm dressing and at least half an hour to turn silky. Chef's tip: shave the cabbage as thin as paper; thick shreds never soak up the dressing properly.

20 minGermanSaladsVeganGluten free
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RadiSalted spiral-cut radish

In Bavaria a Radi is a single big white radish, cut into one long spiral or paper-thin slices and salted until it 'weeps', then eaten with your fingers in the beer garden between bites of pretzel. Stalls at Munich's Viktualienmarkt sell the long white roots from spring to autumn, and old regulars carry a special spiral cutter. It is crisp, peppery and cooling, the opposite of everything rich on the table. A common mistake is eating it straight away: the salt needs ten minutes to draw out the bitter juice and soften the bite. Chef's tip: pick a heavy, firm radish with a smooth skin; a light one is often woody and hollow inside.

15 minGermanSnacks & StartersVeganGluten free
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Suco de acerolaAcerola cherry juice

Backyard acerola bushes are everywhere in Pernambuco, Paraíba and the rest of the Northeast, and the small, glossy red cherries fruit several times a year. Blended with water and a little sugar, they make a vivid orange-red juice, tart and cherry-like with a slightly floral finish, famously one of the richest natural sources of vitamin C. Lanchonetes often mix it with orange juice; at home it is the drink kids are handed when they have a cold. Fresh acerolas spoil within days, so outside Brazil use frozen acerola pulp. Letting it stand is the common mistake, since the vitamin C and colour fade quickly once blended. Chef's tip: blend it just before serving, and add the sugar sparingly, about a tablespoon per two glasses, to keep it light.

10 minBrazilianDrinksVeganGluten free
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Kahu sekanjabinLettuce with mint vinegar syrup

On Sizdah Bedar, the thirteenth day of the new year, Iranian families leave the city for parks and riverbanks around Tehran and Isfahan, and the picnic cloth almost always holds a jar of sekanjabin and a head of crisp romaine. The syrup is an ancient one: sugar and vinegar simmered together and steeped with fresh mint, sweet-sour and cooling. You tear off a lettuce leaf, dip it and crunch. The usual mistake is boiling the syrup too long, which turns it into hard toffee once cold. Chef's tip: keep the lettuce in iced water until the moment you serve; the colder and crisper the leaf, the better the contrast with the syrup.

40 minPersianSnacks & StartersVeganGluten free
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Sabzi khordanFresh herb and cheese platter

No Tehran dinner table is complete without sabzi khordan, literally 'herbs for eating': a basket or plate of whole sprigs of basil, mint, tarragon, chives and coriander with radishes, spring onions, walnuts and a block of white cheese. People tear off bread, add a little cheese and a walnut, then stuff in a few leaves, eating between mouthfuls of stew or rice. The mistake most people make is serving the herbs wet or limp; they should be crisp, dry and cold. Traditional Iranian white cheese is set with animal rennet, so choose a feta labelled vegetarian (microbial rennet) if that matters to you. Chef's tip: wash the herbs an hour ahead, spin them dry and chill them wrapped in a damp tea towel so they stay perky on the table.

15 minPersianSalads
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Manhattan clam chowder

Manhattan clam chowder swaps New England's cream for tomatoes, a style that grew up in the Portuguese and Italian fish restaurants of New York and Coney Island and is still ladled out in Fulton Street lunch counters. It is a brothy red soup with clams, potato, carrot, celery and a little bacon (pork), lighter than the white kind and peppery with thyme. Chef's tip: add the chopped clams only for the last few minutes; long boiling turns them to rubber.

60 minAmericanSoups
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Lomi lomi salmonSalmon, tomato and onion relish

Lomi means to massage: at Hawaiian lūʻau and graduation parties, salted salmon is squeezed by hand with diced tomatoes, sweet onion and spring onions into a cold, juicy relish that cuts through rich kalua pig and poi. It arrived with salted salmon traded from the Pacific Northwest by nineteenth-century whalers. The traditional version uses raw salt-cured salmon, which is not for pregnant women, young children or anyone with a weakened immune system; this safer version gently poaches the salmon first. Chef's tip: chill everything well and drain the tomatoes, so the relish stays bright rather than watery.

30 minPacific IslanderFishGluten free
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KhubeizehSautéed mallow greens

After the winter rains, mallow (khubeizeh) springs up along field edges and roadsides in Palestine, and families gather bags of it for a humble, much-loved dish: the leaves chopped and wilted with lots of onion fried in olive oil, sometimes with a handful of bulgur or rice to stretch it. It is eaten warm with bread and lemon, soft and earthy like spinach with a slightly silky texture. If you can't forage mallow, use chard or spinach with a little baby kale. Common mistake: drowning the greens in water; they release their own and only need a splash. Chef's tip: brown half the onions deeply and keep the rest soft; you get sweetness and crunch together.

45 minPalestinianVegetarianVeganGluten free
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DaggaPounded tomato, dill and chilli salad

Dagga, sometimes called salata ghazawiyya, is the salad that sits on every table in Gaza, pounded in a clay bowl (zibdiya) with a wooden pestle until the tomatoes collapse into a juicy, chunky relish. Fresh dill, green chilli, garlic and lemon make it sharper and hotter than any salad in the north, and it is spooned over fish, rice and grilled meat or scooped up with bread. Common mistake: using a blender, which turns it into a smooth sauce; you want broken pieces in their own juice. Chef's tip: pound the garlic, chilli and salt to a paste first, then add the dill, so its oils bloom before the tomatoes go in.

15 minPalestinianSaladsVeganGluten freeSpicy
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Salatet za'atar akhdarFresh thyme leaf salad

In spring, Palestinian families pick young za'atar (wild hyssop-thyme) from the hills of the West Bank and the Galilee, and the tender leaves are tossed raw with onion, lemon and the year's new olive oil. The salad is sharp, piney and peppery, eaten as part of breakfast with labneh, olives and warm taboon bread, or beside grilled meat. If you can't find fresh za'atar, a mix of fresh oregano, thyme and a little marjoram comes close. Common mistake: chopping the leaves; keep them whole so they stay perky and don't turn dark. Chef's tip: rub the sliced onion with sumac and salt for 5 minutes first; it softens its bite and turns it a pretty pink.

15 minPalestinianSaladsVeganGluten free
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Salatet el rahebSmoky aubergine salad

Mezze restaurants along the Lebanese coast serve salatet el raheb as the fresh, chunky cousin of baba ghanoush: the aubergine is charred until smoky, then chopped rather than puréed and tossed with tomato, peppers, spring onion, parsley and a sharp dressing of lemon and pomegranate molasses. There is no tahini, so it is light and summery and sits well next to grilled halloumi or kebabs. Common mistake: leaving the aubergine juices in; drain the flesh in a sieve or the salad turns watery. Chef's tip: char the aubergines directly over a gas flame or on a barbecue rather than in the oven — the smoky flavour is the soul of the dish.

40 minLebaneseSaladsVeganGluten free
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Kabees lifitPickled pink turnips

No falafel or shawarma wrap in Beirut is complete without a few batons of kabees lifit, the crunchy, vinegary pickled turnips that glow pink from a slice of raw beetroot in the jar. Lebanese families put them up in autumn when turnips are young and sweet, and a bowl sits on the mezze table next to olives and green chillies. They are sharp, salty and crisp, and cut through grilled meats, fried kibbeh and hummus. Common mistake: using iodised table salt, which clouds the brine; use pure fine salt or sea salt. Chef's tip: choose small, firm turnips with smooth skins — big woody ones stay bitter however long they pickle.

25 minLebaneseBasicsVeganGluten free
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Htapodi sti skaraCharcoal-grilled octopus

Octopus tentacles hanging to dry on a line outside a harbour taverna are a summer sight across the Greek islands, and they end up on the grill as one of the great ouzo mezedes, though they are just as good with a cold lemonade. Simmering first makes the octopus tender; the grill adds smoky, crisp tips. It is also a favourite Lenten dish, since shellfish and octopus are allowed on fasting days. Common mistake: grilling raw octopus straight away, which leaves it rubbery. Chef's tip: cook it in its own juices without added water; it gives off plenty of liquid and stays more flavourful.

90 minGreekFishGluten free
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Horta vrastaBoiled greens with lemon and oil

In Greek villages women still go out with a knife and a bag after the first autumn rains to gather horta: dandelion, wild chicory, amaranth, mustard greens. Boiled and dressed with the best olive oil and lemon, they are served warm or cool with almost every meal, from fried fish in a seaside taverna to a fasting-day plate of beans. The taste is pleasantly bitter and grassy. Common mistake: boiling them to khaki; cook only until the stems are tender and the leaves still deep green. Chef's tip: salt the cooking water generously like pasta water and dress the greens while warm, so they drink up the oil and lemon.

25 minGreekSidesVeganGluten free
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Erk sousLiquorice root drink

In the lanes of old Damascus and Aleppo, the erk sous seller is heard before he is seen, clacking brass cups as he walks with a great curved jug strapped to his back. His drink is liquorice root, slowly dripped through with cold water, dark, earthy, faintly bitter and naturally sweet, poured with a flourish over the shoulder during Ramadan iftars and hot afternoons. At home a sieve and a cloth do the job. The mistake people make is pouring boiling water over the root, which pulls out harsh bitterness; cold water and patience give a smooth, foamy drink. Liquorice root raises blood pressure if you drink a lot of it, so keep to a glass or two a day and skip it if you are pregnant or have high blood pressure. Chef's tip: a pinch of bicarbonate of soda in the damp root gives the drink its traditional thick, frothy head.

15 minSyrianDrinksVeganGluten free
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TsigareliGreens braised with tomato and paprika

Corfiots gather wild chicory, sow-thistle, fennel tops and young chard from the olive groves in winter and spring and stew them into tsigareli, a peppery, oily braise that sits on the table with bread, feta and a fried egg or two. The Venetian-era love of hot red pepper shows: it should warm the back of your throat. Common mistake: drowning the greens in water — they make their own juice, so add only a splash. Chef's tip: shop-bought mixes of spinach, chard, rocket and dill work well; add the tender leaves last so they keep some colour.

50 minGreekVegetarianVeganGluten freeSpicy
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Pestrofa sti skaraGrilled whole trout

Trout farms line the cold rivers of Tzoumerka and the springs of the Louros, and the tavernas beside them grill the fish whole over charcoal, served with ladolemono, horta and chips. At home a hot grill pan or overhead grill does the job: the skin blisters and crisps while the flesh stays moist and pink-white. Common mistake: turning the fish too early, so the skin tears — leave it until it lifts away by itself. Chef's tip: slash the skin twice on each side so the heat reaches the thick part near the head and the fish cooks evenly.

25 minGreekFishGluten free
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Türk kahvesiTurkish coffee

A cup of Türk kahvesi is how Turks welcome guests, end a long meal and, in the old custom, test a suitor: the prospective bride makes his cup and may slip salt into it. Powder-fine coffee is brewed slowly with cold water and sugar to taste in a small long-handled pot (cezve), until a thick foam rises, then poured unfiltered so the grounds settle in the cup. Serve with a glass of water first and a piece of lokum. Order it sade (plain), orta (medium) or şekerli (sweet) and add the sugar before brewing, never after. The usual mistake is letting it boil, which collapses the foam and makes it bitter. Chef's tip: use cold water and a low heat; the slower it rises, the thicker the foam.

7 minTurkishDrinksVeganGluten free
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Karışık turşuMixed vegetable pickle

Every autumn Turkish kitchens line up jars of karışık turşu, and in Istanbul pickle shops (turşucu) sell it by the glass with its sour juice to drink. Crunchy cabbage, carrots, cucumbers, green peppers and cauliflower are packed with garlic and chickpeas in a salted, vinegar-spiked brine and left to sour for a couple of weeks. It sits beside bean stews, pilaf and kebab at almost every home meal. Common mistake: iodised table salt, which clouds the brine and softens the vegetables; use rock or pickling salt. Chef's tip: a few dried chickpeas in the jar help the fermentation get going, as Turkish grandmothers swear.

35 minTurkishBasicsVeganGluten free
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Ayran aşıChilled yoghurt and wheat soup

When the summer heat hits the eastern plateau around Erzurum, Erzincan and Sivas, families switch from hot soups to ayran aşı, a cold soup of thinned yoghurt with cooked whole wheat, chickpeas and handfuls of mint, dill and purslane or cucumber. It's ladled from a big bowl at lunch with flatbread, and it's as refreshing as a drink but filling as a meal. Common mistake: adding the grains while still hot, which makes the yoghurt split and turn sour-tasting; cool them completely first. Chef's tip: make it a few hours before serving and chill; the wheat soaks up the yoghurt and the herbs perfume the whole bowl.

60 minTurkishSoups
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Pirpirim çorbasıPurslane, bean and bulgur soup

Purslane grows wild between the tea rows and maize fields of Giresun and Ordu, and in high summer it ends up in pirpirim çorbası, a lemony, slightly tangy soup thickened with cracked wheat and soft white beans. Families make it in big pots on hot days because it is just as good served lukewarm as piping hot. The fleshy leaves turn silky, the bulgur gives a gentle chew and a spoon of yoghurt on top makes it a full lunch. Common mistake: adding the purslane too early so it turns slimy and grey; it needs only 10 minutes. Chef's tip: keep a few raw sprigs back and stir them in at the end for crunch and a fresh green colour.

50 minTurkishSoupsVegan
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MırraBitter cardamom coffee

In the courtyard houses of Mardin and the guest rooms of Şanlıurfa, mırra is poured from a long-spouted pot into tiny handleless cups, just a mouthful each, as a sign of welcome. It is made by boiling dark-roasted coffee for a long time until it becomes thick, bitter and concentrated, then boiling it again and again. Tradition says you never put the cup down empty unless you mean to marry the host's family, so hand it back with a small shake. It is never sweetened: serve it with dates or a sweet. Common mistake: using finely ground Turkish coffee; it turns muddy, so use medium-ground dark roast. Chef's tip: the second boil is where the flavour comes from, so don't rush it.

65 minTurkishDrinksVeganGluten free
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BostanaChopped tomato and cucumber salad

In Şanlıurfa a bowl of bostana goes on the table beside every summer meal of kebab, köfte or bulgur pilaf. Tomatoes, cucumbers, green peppers, onion and fistfuls of parsley and mint are chopped very small, seasoned with isot and drowned in lemon juice and a little water, so you spoon up the juices as well as the vegetables. It is meant to be cold, sour and refreshing in the city's fierce heat. Common mistake: making it hours ahead; the cucumber goes limp. Chef's tip: chill the bowl and add a couple of ice cubes just before serving, as Urfa grandmothers do.

15 minTurkishSaladsVeganGluten free
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Levrek buğulamaSteamed sea bass with tomatoes

Buğulama means 'steamed', and in the fish restaurants of Urla and Foça it is how gentle white fish like sea bass are cooked when the cook wants them to taste of themselves: laid over onions, tomatoes and peppers, covered and left to steam in their own juices with a little lemon and bay. The result is soft, moist fish in a light, fragrant broth to mop up with bread. Serve with a green salad and boiled potatoes. Chef's tip: keep the heat low once the lid goes on; the fish should barely tremble, not boil.

40 minTurkishFishGluten free
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Deniz börülcesi salatasıSamphire salad with garlic and lemon

Along the Aegean coast from Ayvalık down to Bodrum, every meze tray in early summer carries a tangle of deniz börülcesi, the salty, crunchy samphire gathered from the marshes. It is blanched, pulled off its woody cores, then dressed with plenty of garlic, lemon and olive oil and served cold beside grilled fish. It tastes of the sea in the best way. Chef's tip: don't salt the cooking water or the dressing; samphire carries all the salt it needs.

20 minTurkishSaladsVeganGluten free
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Ensalada de nopalesCactus salad

In the markets of Milpa Alta, south of Mexico City, the nopal growers sell paddles already scraped of their thorns, stacked in towers, and the salad they become is on the side of every comida corrida in the region. Cooked cactus tastes a little like green beans with a lemony edge; dressed with tomato, white onion, chilli, coriander and lime, it is cool and crisp, and the crumbled cheese softens the sharpness. Serve it with rice and beans, inside tacos, or on a tostada. Chef's tip: cook the nopales with a few onion slices and a pinch of bicarbonate of soda; they keep their bright colour and the slime washes away faster.

25 minMexicanSaladsGluten free
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Dorada a la salSalt-baked sea bream

Around the salt flats of San Pedro del Pinatar, at the northern tip of the Mar Menor, baking fish under a crust of coarse salt is the obvious way to cook a fresh bream, and lagoon-side restaurants crack the crust open at the table for long summer lunches. The salt hardens into a shell that steams the fish in its own juices, so the flesh is moist and lightly seasoned rather than salty. Serve it with a drizzle of good olive oil, boiled potatoes or allioli. Chef's tip: leave the scales on; they stop the salt from reaching the flesh and make the skin peel away cleanly.

45 minSpanishFishGluten free
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Cèpes à la bordelaisePorcini with garlic and parsley

In autumn, when cèpes push up through the pine forests of the Landes and the oak woods of the Gironde, Bordeaux families fry them the local way: thick slices browned hard in a hot pan, then tossed with shallot, garlic and plenty of parsley. They come to the table as a side for Sunday lunch, piled on toast for a starter, or beside an omelette for supper. Many cooks use duck fat; this version uses olive oil, so it is vegan. Out of season, use chestnut mushrooms with a few soaked dried porcini for flavour. Chef's tip: wipe the cèpes with a damp cloth instead of washing them; wet mushrooms steam instead of browning.

22 minFrenchSidesVeganGluten free
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PiperadePepper and tomato stew

Red, white and green, the colours of the Basque flag, sit in one pan in piperade, the summer dish of Bayonne, Espelette and the villages of the French Basque Country. Green peppers, onions and ripe tomatoes are stewed in olive oil until soft and sweet, then warmed with the region's mild, fruity Espelette pepper. Basque families eat it at lunch with crusty bread, spooned beside rice, or with eggs softly scrambled into it; restaurants often add a slice of Bayonne ham, which this version leaves out. Chef's tip: cook it slowly and let the liquid reduce; a good piperade is jammy, not watery.

55 minFrenchVegetarianGluten free
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HindbehDandelion greens with fried onions

Each spring, people in the Lebanese hills go out with a knife and a bag to gather wild chicory and dandelion for hindbeh, a Lenten favourite in Christian homes and a regular on mezze tables all year. The bitter greens are blanched, squeezed and fried with garlic in olive oil, then piled with a tangle of deeply browned, crisp onions and served with lemon wedges. The bitterness, the sweetness of the onions and the sharp lemon balance each other, and it is eaten at room temperature with bread. Cultivated dandelion or curly endive from a greengrocer works well. Common mistake: not squeezing the greens dry; water stops them frying and dilutes the oil. Chef's tip: fry the onions slowly and pull them out a shade lighter than you want — they keep darkening on the paper.

50 minLebaneseVegetarianVeganGluten free
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Sopa de feijão verdeGreen bean and potato soup

From June to September, Minho kitchen gardens are heavy with runner and flat beans, and this soup is what most families make with them, served as the first course of an ordinary weekday lunch. A smooth base of potato, onion and carrot is puréed, then the beans, cut into thin diagonal slivers, are simmered in it until just tender. It is thick, mild and comforting, finished with a thread of olive oil. A common mistake is adding the green beans with the potatoes; they turn grey and soft, so add them only for the last few minutes. Chef's tip: slice the beans very thinly on a slant, as Minho cooks do, so they cook evenly and every spoonful gets some.

50 minPortugueseSoupsVeganGluten free
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Mango bicheGreen mango with salt and lime

Paper and plastic cones of mango biche are sold from street carts in Cali, Barranquilla and Bogotá, especially around schools, parks and bus stops. Biche means unripe: the mango is still hard and pale green inside, so it is crunchy and mouth-puckeringly sour, and the vendor cuts it into long strips and shakes on salt, lime and black pepper, sometimes a pinch of chilli. It is a refreshing, almost savoury snack, eaten in the afternoon heat. Choosing a mango that has started to ripen is the slip that spoils it: the flesh should be firm and white-green with no yellow, or it turns soft and sweet. Look for green mangoes in Asian and Latin shops. Chef's tip: chill the mango for 30 minutes before cutting; the strips stay crisp and the salt and lime cling better.

10 minColombianSnacks & StartersVeganGluten free
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Hssoua belboula (barley soup with milk)

Few things are as soothing on a cold morning in Fez or Marrakech as a bowl of hssoua belboula, the pale, porridge-like soup of cracked barley cooked in water and then milk. Many families eat it for breakfast in winter or as a light supper, and it often appears on the Ramadan table too. It is mild and gently savoury, with a whisper of cumin and a knob of butter melting on top, and the barley grains stay soft but slightly chewy. Serve it piping hot with a little extra cumin to sprinkle, plus dates or bread on the side. A common slip is adding the milk too early and boiling hard, which catches on the bottom and scorches the soup. Chef's tip: rinse the barley grits in a sieve until the water runs almost clear; it washes away loose flour so the soup is creamy rather than gluey.

40 minMoroccanSoups
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Moroccan beetroot salad

On a Rabat family table, the Friday couscous is often preceded by a spread of small cooked salads, and the jewel-red dish of beetroot cubes is always one of them. Boiled beetroot is cut into dice and dressed with cumin, a little sugar, olive oil and either vinegar for a sharp version or orange-flower water for a softer, perfumed one; some cooks use both. It is earthy, sweet and bright, and needs nothing more than parsley on top. Make it a few hours ahead so the beets soak up the dressing, and serve it cool with bread and other salads. Chef's tip: dress the beetroot while it is still slightly warm; it absorbs the dressing far better than cold beets do.

55 minMoroccanSaladsVeganGluten free
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Bakoula (warm mallow and herb salad)

When the winter rains come, bunches of khobiza, wild mallow, are piled up at Marrakech market stalls, and households turn them into bakoula: the leaves are steamed, chopped and cooked down with garlic, parsley, coriander, paprika and cumin, then finished with violet olives and slivers of preserved lemon. The result is soft, dark green and savoury with a lemony lift, a little like a well-seasoned spinach dish with more character. It is eaten warm or at room temperature as one of the cooked salads, scooped up with bread. Outside Morocco, use spinach with a handful of chard or rocket for a bit more bite. Most people go wrong by not squeezing the steamed leaves dry, which leaves the salad watery and bland. Chef's tip: squeeze the steamed greens hard in your fists before chopping; leftover water makes bakoula sloppy and dilutes the spices.

50 minMoroccanSaladsVeganGluten free
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Friarielli con provolaBroccoli rabe with smoked provola

Friarielli are the Neapolitan name for the tender leafy tops of broccoli rabe, piled high on market stalls in Naples from late autumn to early spring. Sautéed with garlic and chilli in olive oil, they turn soft, dark green and pleasantly bitter, and in Naples they are a side dish, a pizza topping and, above all, the filling of a crusty panino. Here slices of smoked provola melt over the hot greens, so they work as a side or straight into a roll. Chef's tip: do not blanch them; Neapolitans cook friarielli raw in the pan with the lid on so they keep their bite and flavour.

25 minItalianSidesGluten freeSpicy
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Insalata capreseTomato and mozzarella salad

On the island of Capri this simple plate of red tomatoes, white buffalo mozzarella and green basil is the lunch of hot afternoons, served in beach clubs and piazza cafés. With so few ingredients, everything rests on quality: tomatoes ripe enough to smell sweet, mozzarella made that day so it weeps milk when cut, and fruity olive oil. It needs no vinegar; a pinch of salt and oregano is enough. Chef's tip: take the mozzarella out of the fridge 30 minutes ahead; cold mozzarella tastes of very little and feels rubbery.

10 minItalianSaladsGluten free
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Puntarelle alla romanaChicory shoots with garlic dressing

From November to February, Rome's markets at Campo de' Fiori and Testaccio sell puntarelle: the pale, hollow shoots from the heart of a Catalogna chicory, sold already split into curls by the stallholders. Soaked in iced water, they turn crunchy and curl up, and they are dressed with crushed garlic, oil and something sharp. The Roman dressing is pounded with anchovy; this vegetarian version uses capers and lemon for the same salty, tangy punch. Serve it as a side next to cacio e pepe or a plate of artichokes. Chef's tip: slice the shoots as thinly as you can, lengthways; thin strips curl tighter in the ice water and hold the dressing better.

25 minItalianSaladsVeganGluten free
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Peperoni ripieni alla piemonteseStuffed roasted peppers

Late summer in Turin means the fat, square peppers of Carmagnola piled high at Porta Palazzo market, and this is what Piedmontese cooks do with them. Halved and filled with peeled tomato and slivers of garlic, they roast until the skins blister and the juices turn sweet and jammy, then come to the table lukewarm as an antipasto. The old recipe hides an anchovy fillet in each half; here capers and black olives bring the same salty edge, so the dish is vegan. Chef's tip: keep the stalk on when you halve the peppers, as it helps each half hold its shape and its juices.

55 minItalianSidesVeganGluten free
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Kyoto takiawaseSimmered vegetables

Obanzai is what Kyoto calls its everyday home cooking: thrifty, seasonal side dishes that families keep in the fridge and that small restaurants line up in bowls along the counter. Takiawase, 'simmered together', is one of its finest. Each vegetable is cooked separately in a pale, delicate broth, so the kabocha stays orange, the daikon turns translucent and the carrot keeps its colour, then they are arranged side by side in one dish. Kyoto cooks season with light-coloured usukuchi soy, which is saltier than regular soy but doesn't darken the food. Serve it warm or at room temperature with rice and miso soup. Chef's tip: let everything cool in its broth. The vegetables soak up most of their flavour as they cool, not while they boil.

55 minJapaneseSidesVegan
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Ecuadorian shrimp ceviche

Unlike Peru's raw-fish ceviche, the ceviche of Ecuador's coast, from Manta to Esmeraldas, is usually made with prawns that are briefly cooked first, then soaked in a juicy, soupy mix of lime, orange, tomato, red onion and coriander. It is served in a glass bowl with its juice, alongside popcorn, plantain chips and sometimes a dash of ketchup and mustard, as people do at Guayaquil's cevicherías. Because the prawns are cooked, it is a safer choice than raw-fish ceviche, but keep it cold and eat it the same day. The mistake is overcooking the prawns so they turn rubbery: one minute in the boiling water is enough. Chef's tip: save the prawn cooking water and add a few spoonfuls to the juice; it gives the ceviche its sweetness.

30 minAndeanFishGluten free
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Mok paHerb fish steamed in banana leaf

Mok pa is cooked all over Laos, from Vientiane's riverside markets to village kitchens near the Mekong, where freshwater fish is the everyday protein. Chunks of white fish are mixed with a paste of lemongrass, shallot, garlic and chilli, a handful of dill and lime leaves and a spoon of sticky rice flour, then wrapped in banana leaf parcels and steamed until set and fragrant. Eat it with sticky rice and raw vegetables. Chef's tip: soften the banana leaves by passing them briefly over a flame or into hot water; they fold without cracking.

55 minLaoFishGluten free
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Tuna kinilawRaw tuna in vinegar

Kinilaw is the Visayas and Mindanao way with very fresh fish: raw cubes of tuna or Spanish mackerel (tanigue) cured briefly in coconut or palm vinegar with ginger, red onion, chilli and calamansi. In General Santos, the tuna capital, and on the beaches of Cebu and Siargao, it is made minutes after the catch and eaten as pulutan or a starter on hot afternoons. Please note: the fish is not cooked by heat; the vinegar only firms it and turns it opaque, and it does not kill all bacteria or parasites. Use only sashimi-grade fish that has been frozen to kill parasites, and pregnant women, young children, older people and anyone with a weakened immune system should not eat it. Chef's tip: pour a first splash of vinegar over the fish and drain it off, then dress it; this 'washing' firms the surface and keeps the flavour clean.

20 minFilipinoFishGluten free
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Masor tengaSour fish curry

In Assamese homes the meal usually ends, not begins, with a sour dish, and masor tenga is the most loved of them: river fish in a thin, tangy broth of ripe tomatoes and lemon. It is light enough for a hot afternoon on the Brahmaputra plains and is eaten with plenty of plain rice. Some families sour it with elephant apple or dried mangosteen (thekera) instead of lemon. Chef's tip: cook it in mustard oil and let a few fenugreek seeds sizzle first; that slight bitterness is the backbone of the broth.

40 minIndianFishGluten free
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Miyeok guk with beefSeaweed soup with beef

Ask someone in Korea what they ate on their birthday morning and the answer is usually miyeok guk. The same soup is given to new mothers for weeks after a birth, as the seaweed is rich in iodine, calcium and iron. Some students avoid it on exam days, because slippery seaweed is said to make you 'slip' in the test. The broth is clear and mild, made with brisket fried in sesame oil and seasoned with soup soy sauce. Chef's tip: squeeze the soaked seaweed hard and fry it with the beef for a few minutes; it gives the broth a rounder, nutty taste.

30 minKoreanSoups
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Katsuo no tatakiSeared bonito

Kochi, on the Pacific coast of Shikoku, is Japan's bonito town. At Hirome Market in the city centre, cooks sear whole loins over roaring straw fires and slice them to order, served thick with garlic slices, onion and ponzu or just a pinch of salt. Bonito has two seasons there: the leaner first catch of spring and the fattier fish returning south in autumn. At home a very hot dry pan, or a blowtorch, gives the same charred skin around a cool red centre. Use very fresh, sushi-grade fish from a trusted fishmonger; not for pregnant women, young children or anyone with a weakened immune system. Chef's tip: slice it thick, about 1 cm, as they do in Kochi; thin slices lose the contrast between the smoky crust and the soft middle.

25 minJapaneseFish
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IkameshiRice-stuffed squid

At Mori, a small fishing town on the railway north of Hakodate, ikameshi has been sold as a station lunchbox since the war years, when rice was scarce and squid was plentiful. It is still one of Japan's best-known station bentos and a star of the regional food fairs that department stores hold all over the country. Small squid are stuffed with soaked glutinous rice, pinned shut and simmered in a sweet soy sauce until the rice swells into a sticky, savoury filling. Slice them into rounds to serve warm or at room temperature. Chef's tip: use small squid with bodies about 15 cm long, as larger ones need longer cooking and turn rubbery before they soften again.

60 minJapaneseFish
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Fiddleheads with garlic butter

For a few weeks in May, the riverbanks of New Brunswick, along the Saint John River, and parts of Maine and Québec sprout fiddleheads: the tightly coiled young shoots of the ostrich fern. Locals forage them or buy them by the bag at roadside stands and farmers' markets, and eat them simply, with butter, garlic and lemon, tasting somewhere between asparagus and green beans with a grassy snap. They're a true taste of Atlantic Canadian spring. Chef's tip: fiddleheads must be boiled for a full 15 minutes before sautéing; undercooked fiddleheads can cause stomach upset, so this step is not optional.

30 minCanadianSidesGluten free
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Kozuyu (Aizu dried scallop soup)

Far inland in the Aizu basin of Fukushima, the old castle town of Aizu-Wakamatsu builds its festive soup on dried scallops, which reached these mountains by trade from the northern coast. Kozuyu is served at New Year, weddings and other celebrations in shallow red lacquer bowls, and it is polite to accept a second or third helping. The stock is clear and lightly salted, full of small cubes of taro, carrot, mushroom, konjac noodles and tiny wheat gluten balls. Expect a delicate, sweet sea flavour rather than anything strong. Chef's tip: keep every drop of the scallop soaking water; it is the whole stock, and the scallops themselves shred into soft threads in the soup.

50 minJapaneseSoups
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Lasary voatabiaTomato and spring onion relish

Lasary voatabia is the fresh tomato relish served beside the rice at almost every Malagasy meal, from Antananarivo's highland homes to the coast. Tomatoes and spring onion are chopped very small, sharpened with lime or vinegar and a little sakay (chilli), and spooned onto the rice to wake up broths like romazava. It is juicier and finer than a salad. Chef's tip: chop the tomatoes very small, almost to a pulp at the edges; the juice is meant to soak into the rice.

10 minMalagasyChutneys & DipsVeganGluten free
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KachumbariTomato and onion salad

Kachumbari is the raw salad that goes with nearly everything in Kenya and Tanzania: nyama choma grills in Nairobi, pilau on the Swahili coast, chips mayai at roadside stalls and ugali at home. It is simply ripe tomato and red onion cut small, with coriander, chilli and lime, and sometimes cucumber or avocado. Chef's tip: soak the sliced onion in salted water for ten minutes; it takes away the harsh bite without losing the crunch.

15 minEast AfricanSaladsVeganGluten free
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CurtidoPickled cabbage relish

No plate of pupusas in El Salvador arrives without a jar of curtido beside it: a tangy, crunchy slaw of cabbage, carrot and onion lightly pickled in vinegar with Mexican oregano. Pupuserías keep a big jar on every table, and the sharpness cuts through melted cheese and corn perfectly. It's also good with beans, tacos or a cheese sandwich. Chef's tip: make it a day ahead; it is crisp and raw on day one but turns mellow and properly pickled by day two.

20 minCentral AmericanSaladsVeganGluten free
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Slata mechouiaGrilled pepper and tomato salad

Slata mechouia means 'grilled salad', and in Tunisia it opens almost every family meal and Ramadan iftar: peppers, tomatoes, onion and garlic charred over coals until blackened, then peeled and chopped into a smoky relish with olive oil, caraway and coriander seed. It is scooped up with bread or served next to grilled food and couscous. A tuna and egg topping is common in restaurants; this version keeps it to vegetables and olives. Chef's tip: let the vegetables steam in a covered bowl after charring; the skins then slip off in seconds.

45 minTunisianSaladsVeganGluten free
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Vegetable romazavaMixed greens and ginger broth

Romazava is often called the national dish of Madagascar: a light, gingery broth of several kinds of leafy greens (brèdes) and tomato, ladled over a big plate of rice. In Antananarivo it usually includes zebu beef; this vegetable version keeps the essential leaves, especially brèdes mafana (paracress), whose flowers and leaves make the mouth tingle. Spinach, watercress and mustard greens work well outside Madagascar. Chef's tip: add the greens in order of toughness and stop as soon as they are tender; romazava should taste fresh and green, not stewed.

45 minMalagasySoupsVeganGluten free
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LlajwaTomato and chilli salsa

No Bolivian table is set without llajwa, the fiery, bright salsa that goes on soups, potatoes, cheese empanadas and anything grilled. In La Paz and Cochabamba it's ground on a batán, a flat grinding stone with a rocking stone on top, which crushes tomatoes and locoto (a fleshy, very hot chilli) into a rough, juicy sauce. The signature herb is quirquiña, with a smell somewhere between coriander and rocket. Chef's tip: no stone? Pound in a mortar or pulse briefly; a blender whips in air and turns llajwa pink and foamy.

10 minAndeanChutneys & DipsVeganGluten freeSpicy
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Salatat daquaTomato salad with peanut dressing

Daqua is the Sudanese name for peanut paste, and this everyday salad of tomato, cucumber, onion and green chilli dressed in thinned peanut butter and lime sits on the table at almost every meal in Omdurman and Khartoum, especially in the hot months. It is cooling, crunchy and creamy at once, and is eaten with ful medames, kisra or grilled food. Chef's tip: thin the peanut butter with water and lime before adding it to the vegetables; dolloped straight in, it clumps and never coats them.

15 minSudaneseSaladsVeganGluten free
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Ranon'apangoToasted rice water

Ranon'apango is the everyday drink of Madagascar: after rice is cooked, the crust at the bottom of the pot is left to toast until golden, then water is boiled with it to make a pale amber, nutty, slightly smoky drink. It is served warm or cold in jugs alongside meals in homes and hotelys, and is a safe way to drink boiled water. Chef's tip: toast the crust until golden-brown, not black; burnt rice makes the drink bitter.

30 minMalagasyDrinksVeganGluten free
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Lasary legiomaTurmeric pickled vegetables

Lasary legioma, vegetable lasary, is a tangy, turmeric-yellow pickle of carrot, green beans and cabbage that sits on the table in Malagasy homes and hotelys (small canteens) to brighten rice and plain dishes. It is close to the achards of Réunion and Mauritius and is made in large jars to last the week. Chef's tip: blanch the vegetables for only a minute and cool them fast; they should stay crunchy, not cooked.

33 minMalagasyChutneys & DipsVeganGluten free
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PebreCoriander and tomato relish

Every Chilean asado and every basket of warm bread in a picada (simple eatery) comes with pebre: a fresh relish of finely chopped coriander, onion, tomato and ají verde (green chilli) loosened with oil and a splash of vinegar. In Santiago it's spooned on marraqueta bread while waiting for the grill, and on sopaipillas in winter. It's more herb-heavy and oilier than Mexican pico de gallo. Chef's tip: rinse the chopped onion in cold water and drain it well; it takes away the harsh bite without losing crunch.

15 minChileanChutneys & DipsVeganGluten free
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Fonio with vegetables

Fonio is a tiny ancient grain grown in the Sahel and in southern Senegal's Casamance and Fouta regions, where it is steamed like couscous and eaten with a vegetable or peanut sauce. It cooks in minutes and has a light, nutty taste, which has made it popular again in Dakar restaurants. Here it is fluffed with a little oil and topped with a quick stew of courgette, carrot, aubergine and tomato. Chef's tip: wash fonio in several changes of water and drain it in a fine sieve; it often carries fine sand, and gritty fonio is the most common complaint.

30 minSenegaleseRice & GrainsVeganGluten free
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Bajan pepper sauceMustard scotch bonnet hot sauce

On every table in Barbados, from rum shops in Oistins to Sunday lunch at home, there's a bottle of yellow pepper sauce. Bajan pepper sauce is unlike the red sauces of other islands: scotch bonnets are blended with onion, yellow mustard, turmeric and vinegar, which give it its colour and a tangy, mellow edge under the fierce, fruity heat. A few drops lift fish cakes, cou-cou, macaroni pie and rice. Chef's tip: let it rest for a few days before using; the mustard and vinegar soften the raw onion and the heat becomes rounder.

25 minBajanChutneys & DipsVeganGluten freeSpicy
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LegimMashed vegetable stew

Legim (from the French légumes) is a Haitian Sunday dish, made in big pots in Port-au-Prince and the countryside and eaten with white rice or diri kole. Aubergine, cabbage, chayote (mirliton), carrots and spinach or watercress are cooked down slowly with epis and tomato paste until soft, then crushed with a pilon or spoon into a thick, rough, savoury mash. It's often cooked with beef or crab; this vegetable version is just as traditional for the days without meat. It tastes deep and green, gently sweet from the carrot and warm from clove and scotch bonnet. Chef's tip: cook it uncovered at the end until the liquid has almost gone and the oil shows at the edges; that's when the flavours concentrate and it stops tasting boiled.

75 minHaitianCurriesVeganGluten free
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PiklizSpicy pickled cabbage

Pikliz is the fiery slaw-pickle that sits on every Haitian table, in a big glass jar in the middle, and no plate of fried food in Haiti is served without it: it's spooned over fried plantain (bannann peze), fritters and rice. Shredded cabbage, carrot, onion and peppers are packed with hot scotch bonnets, cloves and peppercorns, then drowned in vinegar and lime. After a few days it is crunchy, sour and properly hot, and the vinegar itself becomes a hot sauce you sprinkle over everything. Chef's tip: slice the scotch bonnets thinly rather than leaving them whole; the heat spreads evenly through the jar and every forkful has a kick.

25 minHaitianChutneys & DipsVeganGluten freeSpicy
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Ovoshchnoe raguSummer vegetable stew

Ovoshchnoe ragu is what happens at a Russian dacha in August, when the garden outside Moscow or Nizhny Novgorod produces more courgettes, cabbage, peppers and new potatoes than anyone can eat. Everything is fried in turn, then stewed together in one heavy pot with tomato until soft and spoonable, and eaten hot with black bread, or cold the next day. It is homelier than French ratatouille or Greek briam: cabbage and potatoes give it body, and dill and garlic go in right at the end. Chef's tip: fry each vegetable separately before stewing; dumping everything in raw gives a watery, boiled taste.

65 minRussianVegetarianVeganGluten free
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OkroshkaCold vegetable and kvass soup

When Moscow swelters in July, okroshka replaces every hot soup: a bowl of finely chopped radishes, cucumber, potato, egg and a forest of green onion and dill, with ice-cold kvass poured over at the table. It is the lunch of dacha weekends and of hot afternoons on the Volga, and families argue over whether kvass or kefir is the right base (kefir works well and is less sweet). The name comes from kroshit, to crumble, since everything is chopped small. Chef's tip: rub the spring onions and dill with salt first until they give off juice; it releases a green, pungent flavour that tastes of summer.

45 minRussianSoups
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ShchiFresh cabbage soup

Shchi is the oldest soup in Russian cooking, the one the proverb pairs with porridge: 'shchi da kasha, pishcha nasha' (shchi and kasha, that's our food). In villages from Vologda to Ryazan it was left to mellow in the warmth of the big masonry stove, and in summer and early autumn it is made with fresh young cabbage rather than the sour winter version. Unlike Ukrainian kapusniak there is no sauerkraut or millet here: just sweet cabbage, root vegetables, tomato, bay and dill, with a cold spoon of smetana stirred into each bowl. Chef's tip: shchi tastes better the next day, so make it a day ahead and reheat gently.

55 minRussianSoups
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TaratorCold yogurt and cucumber soup

Tarator is what Bulgarians eat on hot July days, from the Black Sea resorts of Varna and Burgas to Sofia lunch counters: a cold, thin soup of tangy yogurt and water with grated cucumber, garlic, dill and crushed walnuts, a drizzle of sunflower oil on top and sometimes an ice cube floating in the bowl. It is served as a starter or drunk from a glass beside a plate of grilled vegetables. Chef's tip: use full-fat, sour, set yogurt and thin it to the consistency of single cream; making it too thick is the usual mistake, and it should be sippable.

15 minBulgarianSoups
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Shopska salad

Shopska salata is named after the Shopi people of the Sofia region and has become Bulgaria's national salad, the first thing ordered at any mehana (tavern) with a cold glass of rakia. Ripe tomatoes, cucumber, onion and soft roasted peppers are dressed simply with sunflower oil and vinegar, then buried under finely grated sirene, the Bulgarian white brined cheese, so the top looks like fresh snow. Unlike a Greek village salad, there are no olives and the cheese is grated, not in a slab. Chef's tip: salt and dress the vegetables before the cheese goes on; dressing over the cheese is the common mistake and turns the white snow soggy.

20 minBulgarianSaladsGluten free
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Ciorbă de legumeSoured vegetable soup

Ciorbă is the sour soup that opens a Romanian lunch, from canteens in Cluj to Sunday tables in Moldavia, and the vegetable version is cooked all through the fasting weeks before Easter and Christmas. Root vegetables, beans and peppers simmer in a light broth that is soured at the end with borș, the fermented wheat-bran liquid sold in bottles at Romanian shops, or with lemon juice. Fresh lovage (leuștean) gives its unmistakable celery-like perfume. It is eaten piping hot with bread and a fresh green chilli on the side. Chef's tip: add the borș only at the end and let it come back just to a simmer; boiling it hard dulls the sour tang.

60 minRomanianSoupsVegan
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ÄrtsoppaYellow pea soup

For centuries Swedes have eaten ärtsoppa on Thursday: school canteens, army messes and home kitchens all serve thick yellow pea soup, followed by thin pancakes with jam (ärtsoppa och pannkakor). The tradition is said to date from Catholic times, a filling meal before Friday's fast. The soup is usually cooked with salt pork, but the soul of it is the dried yellow peas, onion and a generous hand of thyme and marjoram, so this version is fully plant-based and seasons the broth with a little smoked paprika instead. Each bowl gets a spoonful of sharp Swedish mustard stirred in at the table. Chef's tip: soak whole yellow peas overnight and skim the foam as they come to the boil; the skins that float up can then be lifted off, giving a smoother soup.

105 minScandinavianSoupsVeganGluten free
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Kok choyGreen tea

In an Uzbek chaikhana, from Tashkent's shady teahouses to the courtyards of Khiva, the first thing to arrive is a teapot of kok choy, green tea, with small bowls (piala) and a plate of raisins, almonds and sweets. The host performs qaytarish: pours a bowl, tips it back into the pot, and repeats three times to blend the brew, then serves each guest a bowl only half full, a sign they should stay and be topped up. Green tea is drunk with plov to cut the oil, and all through hot summer days. Chef's tip: use water just off the boil (about 90°C) and warm the pot first; boiling water straight from the kettle makes Chinese green tea taste harsh.

8 minUzbekDrinksVeganGluten free
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AchichukTomato and onion salad

Achichuk, which means 'sharp' in Uzbek, is the thin-sliced tomato and onion salad that sits beside every platter of plov from Bukhara to the Ferghana Valley. In summer Tashkent markets overflow with heavy, sweet tomatoes and this salad is little more than those tomatoes, rings of mild onion, a hot green chilli, salt and black pepper, with a fistful of basil (reyhan) or dill. Some families call it shakarob. It is meant to cut through the richness of rice cooked in oil, so it has no dressing beyond the juice the tomatoes give. Chef's tip: soak the onion in salted iced water for 10 minutes; it loses its harsh bite but stays crunchy, which is how Uzbek cooks get the onion so gentle.

15 minUzbekSaladsVeganGluten free
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