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WhatToEat.Today

Low-calorie recipes

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

Paksiw na isdaFish simmered in vinegar

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

35 minFilipinoFishGluten free
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Ikan kuah asamFish in clear sour broth

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

30 minIndonesianFishGluten free
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Sayur sopClear vegetable soup

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

40 minIndonesianSoupsVeganGluten free
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Sanpei-jiruSalted salmon and root vegetable soup

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

50 minJapaneseSoupsGluten free
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Caldo xóchitlChicken, rice and chickpea broth

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

80 minMexicanSoupsGluten free
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Feldsalat mit warmem KartoffeldressingLamb's lettuce with warm potato dressing

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

30 minGermanSaladsVeganGluten free
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Garang asemChicken and starfruit in banana leaf

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

70 minIndonesianChickenGluten free
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Ensalada de berroWatercress salad

In Cuban homes from Havana to Santiago, a plate of peppery watercress with thin rings of onion and a squeeze of lime sits beside the rice, beans and fried plantain at almost every weekday lunch. The dressing is simply lime or sour orange, olive oil and salt, so the cress stays crisp and bright and cuts through richer dishes. It is very light, with about 2 g of protein a portion, so it is purely a side; pair it with black beans and rice for a full meal. The most common mistake is dressing it in advance: watercress wilts in minutes once salted. Chef's tip: keep the thick lower stems out and use only the tender tops and leaves; the salad will be crisp, not stringy.

10 minCubanSaladsVeganGluten free
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Kkaennip jjimSteamed seasoned perilla leaves

Kkaennip jjim is a homely banchan made in Korean kitchens through the summer, when perilla grows like a weed in back gardens, and it is eaten by wrapping a single soft leaf around a mouthful of rice. The leaves are stacked in pairs with a spoon of soy, garlic and chilli seasoning between each layer, then steamed until they soften and drink up the sauce. Many versions add anchovy stock; this one uses water, so it is vegan. Each portion has about 2 g of protein. The common mistake is steaming too long: the leaves should be tender but still green, about 5 minutes. Chef's tip: seasoning every second leaf rather than every one keeps the stack from getting soggy and salty.

26 minKoreanSidesVegan
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Pescado empapeladoFish baked in paper parcel

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

30 minMexicanFishGluten free
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Verdure grigliateGrilled vegetables

Every Italian region has its plate of verdure grigliate, laid out on summer lunch tables from Puglia to Liguria as part of the antipasti, or eaten as a side to bread and cheese. Slices of aubergine, courgette and pepper are grilled dry until striped and soft, then dressed afterwards in good olive oil, garlic, parsley and a little vinegar so they soak it up as they cool. It is vegan and light, with about 3 g of protein per portion; add a ball of mozzarella or a can of white beans to make it a meal. The common mistake is oiling the vegetables before grilling: they smoke, burn and turn greasy. Chef's tip: make it a few hours ahead; the dressing works its way in and it tastes better at room temperature than hot.

40 minItalianSidesVeganGluten free
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Daegu jiriClear cod soup

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

45 minKoreanSoups
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Sült tök (Hungarian roasted sweet pumpkin)

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

60 minHungarianDessertsVeganGluten free
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Ab doogh khiarChilled yogurt and cucumber soup

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

15 minPersianSoups
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Xiqin chao baiheCelery and lily bulb stir-fry

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

16 minChineseVegetarianVeganGluten free
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Hin gyoLight clear gourd soup

In Myanmar, no curry lunch or dinner, in Yangon or a village in the Shan hills, is complete without a bowl of hin gyo: a mild, clear 'sweet soup' sipped between mouthfuls of rich, oily curry to refresh the palate. This one uses bottle gourd, simmered with onion, garlic and plenty of black pepper. Homes often season it with dried shrimp or fish sauce; this vegetarian version gets its savoury depth from fried garlic and a little soy sauce instead. It is very light, with about 2 g of protein per bowl. The common mistake is overcooking the gourd until it collapses; take it off when it is translucent but still holds its shape. Chef's tip: crush the peppercorns coarsely just before adding them, because the pepper is the soul of this soup.

25 minBurmeseSoupsVeganGluten free
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Pesce spada alla ghiottaSwordfish with tomato and capers

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

45 minItalianFishGluten free
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Mâncare de mazăreStewed green peas

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

40 minRomanianVegetarianVeganGluten free
by KrazyBadal 0 views

Noppe-jiruTaro and vegetable soup

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

45 minJapaneseSoupsVegan
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Di gua yeStir-fried sweet potato leaves

Stir-fried sweet potato leaves are on the table at almost every Taiwanese home dinner and at every rechao stir-fry stall from Taipei to Kaohsiung, a cheap, dark-green side that once fed the island in lean years and is now loved for its silky texture. The tender leaves and tips are thrown into a smoking wok with plenty of garlic and a splash of water and cooked in about two minutes. It is vegan and light, with about 3 g of protein per portion. The common mistake is overloading the wok: the leaves stew and turn black-green and slimy, so cook in two batches if your pan is small. If you can't find sweet potato leaves, use water spinach or pea shoots. Chef's tip: add a tablespoon of water with the leaves; the burst of steam wilts them evenly without extra oil.

9 minTaiwaneseSidesVeganGluten free
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NässelsoppaNettle soup

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

35 minScandinavianSoupsGluten free
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Pa muchimSpring onion salad

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

10 minKoreanSidesVeganSpicy
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Haidai doufu tangKelp and tofu soup

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

30 minChineseSoupsVeganGluten free
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Utan bisayaClear lemongrass vegetable soup

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

30 minFilipinoSoupsVeganGluten free
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Cá hấp gừngGinger steamed whole fish

Cá hấp gừng is a family dish across Vietnam, from Hanoi to the Mekong Delta, put in the middle of the table for a weekend lunch or a Tết dinner and shared with rice and greens. A whole fish is steamed over ginger, then heaped with ginger and spring onion shreds and dressed with sizzling oil and a light soy and fish sauce. The flesh comes out silky and delicate. A portion has about 25 g of protein from the fish. The common mistake is oversteaming: thin parts go dry and woolly. Take it off as soon as the flesh at the thickest point pulls cleanly from the bone. Chef's tip: score the fish to the bone on both sides so it cooks evenly and the sauce gets in.

30 minVietnameseFish
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Asinan BetawiPickled vegetable and tofu salad

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

40 minIndonesianSaladsVeganGluten free
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Mizu shingen mochi (Yamanashi raindrop cake)

Mizu shingen mochi comes from Hokuto in Yamanashi, at the foot of the Southern Alps, where a sweet shop first set the local spring water into a trembling, glass-clear dome. It is a summer sweet, eaten in the heat of July and August, and it has to be eaten within half an hour of being made, before it starts to weep. There is almost no flavour of its own: the point is the cool, melting texture, with nutty kinako and dark kuromitsu syrup poured over at the table. Despite the name it is not a rice mochi at all, and it is naturally egg-free. Agar, a seaweed setting agent, holds the water in shape; using just enough to set it makes it melt on the tongue. Serve with green tea. Chef's tip: boil the agar hard for a full 2 minutes; just warming it is the common mistake, and the domes stay liquid in the mould.

80 minJapaneseDessertsVeganGluten free
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Caldo de piedraFish and tomato stone soup

Caldo de piedra comes from San Felipe Usila in the Chinantla of northern Oaxaca, where Chinantec men cook it by the river: fish, tomato, chilli and epazote go into a gourd bowl of water and red-hot river stones are dropped in to bring it to a fierce boil in seconds. It is eaten as a celebration and every year at a festival in the village. Heating stones at home is dangerous (wet or porous stones can crack or burst), so this version brings a heavy pot to a hard boil first and cooks the fish just as briefly. A portion gives about 38 g of protein, from the fish and prawns, for roughly 260 kcal. The common mistake is letting the fish boil on: it is done in 3–4 minutes, when it turns opaque and flakes, and after that it falls apart. Chef's tip: blend the tomato, onion and chilli raw; the broth tastes fresh and sharp, closer to the riverside original than a cooked sauce.

40 minMexicanFishGluten freeSpicy
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KyopolouRoasted aubergine and pepper spread

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

60 minBulgarianChutneys & DipsVeganGluten free
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Subak hwachae (Korean watermelon punch)

Subak hwachae is the cooling bowl Koreans set out on the hottest days of summer, especially around Boknal, the dog days of July and August, when families gather and eat from a hollowed-out watermelon shell. Balls of watermelon and other fruit float in chilled watermelon juice lightly sweetened and sharpened with lemon, with sparkling water for fizz and plenty of ice. It is refreshing, juicy and only gently sweet. Serve it straight away in small bowls with a spoon, after a barbecue or a spicy meal. This version is egg-free and dairy-free, and nothing needs binding or setting, as it is simply fruit in its own juice. Some modern versions add milk or a fizzy lemon soda; this one keeps it light with sugar syrup and sparkling water. Chef's tip: chill the fruit and juice for at least an hour before adding the fizz; the common mistake is relying on ice alone, which melts and waters the punch down.

15 minKoreanDessertsVeganGluten free
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Kokt torskPoached cod with potatoes

From January to April, when the spawning skrei cod arrive at the Lofoten Islands, Norwegian homes eat kokt torsk at least once a week: thick cod loins poached in well-salted water, served plainly with boiled potatoes, carrots and a little melted butter. It is clean, gentle food, and the whole plate comes to around 430 kcal with about 40 g of protein, almost all from the cod. The common mistake is boiling the fish: the water should barely tremble, which Norwegians say makes it "smile", or the flakes tighten and turn woolly. Cook it until it is opaque and the flakes separate at a light press, about 60–63 °C in the thickest part. Chef's tip: salt the poaching water as heavily as the sea, about 60 g to a litre; it seasons the cod all the way through in the few minutes it cooks.

35 minScandinavianFishGluten free
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Dau hu non hapSteamed silken tofu

Steamed silken tofu is a fast, gentle dish cooked in homes from Hanoi to Saigon, especially on vegetarian days at the start and middle of the lunar month, when many families eat chay. A whole block of silken tofu is steamed until wobbling and hot, then topped with sizzling spring onion oil, a light soy dressing, chilli and crisp fried shallots. It is soft and savoury, and goes with rice and a stir-fried green. Each portion has about 150 kcal and roughly 10 g of protein, from the silken tofu, so it is a light dish rather than a high-protein one. The common mistake is turning the block out roughly so it cracks; slide it gently onto the plate. Chef's tip: pour off the water that gathers on the plate after steaming, or it thins the sauce.

15 minVietnameseVegetarianVegan
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Chilcano de pescadoClear fish broth

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

55 minPeruvianSoupsGluten freeSpicy
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DinengdengVegetables in fish sauce broth

Dinengdeng is the everyday soup of the Ilocos region in the northern Philippines, made from whatever the backyard gives that day: squash and its flowers, string beans, okra, aubergine and moringa leaves, simmered briefly in water seasoned with bagoong (fermented fish sauce) and crowned with a piece of grilled fish. It is thin, savoury and green-tasting, and meant to be eaten with rice. A bowl has about 15 g of protein from the fish and vegetables, so it is a light meal rather than a high-protein one. The common mistake is putting all the vegetables in at once: add them hardest first so the leaves stay bright. Chef's tip: strain the bagoong into the pot through a sieve, so you get its flavour without the bones and grit.

40 minFilipinoSoupsGluten free
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Gamja gukPotato and onion soup

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

30 minKoreanSoupsVegan
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SsambapRice wrapped in leaves

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

40 minKoreanRice & GrainsVegan
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Liangban bocaiCold dressed spinach

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

15 minChineseSaladsVegan
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Artichauts à la barigouleBraised artichokes

In Provence, artichauts à la barigoule is cooked in spring when the small violet artichokes come into the markets of Aix, Avignon and Marseille, and it is served warm as a starter or as a light main with bread. The trimmed artichokes are braised in olive oil with carrot, onion, garlic and herbs until tender in a fragrant, slightly tart liquor. The traditional braise uses white wine; this version is alcohol-free, using vegetable stock sharpened with white wine vinegar and lemon. It is vegan, with about 5 g of protein per portion, from the artichokes. The common mistake is trimming too timidly: any dark green leaf left on stays tough and stringy, so keep going until only the pale, tender leaves remain. Chef's tip: rub each artichoke with lemon as you trim and drop it straight into lemon water, or it will go brown within minutes.

60 minFrenchVegetarianVeganGluten free
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Aji no tatakiChopped horse mackerel with ginger

Aji no tataki is a dish of Japan's fishing ports, from the Izu peninsula to Kyushu, eaten as a summer lunch over rice or a starter with cold drinks when the horse mackerel come in fresh. The raw fillets are skinned and chopped with a knife, then mixed with grated ginger, spring onion and shiso, so the fish is soft, cool and clean-tasting with a sharp herbal bite. As a main over rice, a portion has about 28 g of protein from the fish. This is raw fish: buy only sashimi-grade fish from a fishmonger you trust, keep it ice-cold, and freeze it at −20 °C for at least 24 hours first to kill parasites; anyone pregnant, very young, older or with a weak immune system should not eat it. The common mistake is chopping it into a paste: keep small pieces with some texture. Chef's tip: chill the board and the bowl, and work quickly, so the fish never warms up.

20 minJapaneseFish
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BohémienneAubergine and tomato stew

Bohémienne is the older, simpler cousin of ratatouille, cooked in Avignon and the Vaucluse villages at the end of summer when aubergines and tomatoes are cheap and ripe. Just those two vegetables, with onion, garlic and plenty of olive oil, are stewed slowly until they melt into a soft, jammy confit that is eaten warm with bread, cold on toast, or beside an omelette. It is vegan and light, with about 3 g of protein per portion. The common mistake is hurrying it over a high heat: the aubergine catches before it softens, so keep the heat low and stir gently. Chef's tip: salt the aubergine cubes for 20 minutes and pat them dry; they then take up less oil and keep a silky texture.

90 minFrenchVegetarianVeganGluten free
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Kaeng khae with tofu and mushroomsHerb curry with tofu and mushrooms

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

45 minThaiCurriesVeganSpicy
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Quelites guisadosSautéed wild greens

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

25 minMexicanVegetarianVeganGluten free
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Canh rau ngot with tofuKatuk leaf and tofu soup

Canh rau ngot is one of the plainest and most loved soups on a Vietnamese family table, served at dinner in Hanoi and the Mekong Delta alike, in a shared bowl beside rice, a braised dish and a dipping sauce. The leaves of the katuk shrub are bruised and simmered briefly until soft and sweet. It is usually made with minced pork or dried shrimp; this vegetarian version uses cubes of tofu and a little fried shallot for savouriness. Each bowl has about 110 kcal and roughly 10 g of protein, from the tofu, so it is a light side soup. Katuk can be found frozen in Asian shops; young spinach is the nearest stand-in. The common mistake is overcooking the leaves, which turn khaki and slimy. Chef's tip: rub the leaves between your palms before cooking; bruising them lets them release their sweetness in just a few minutes.

20 minVietnameseSoupsVeganGluten free
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KålsoppaCabbage and root vegetable soup

Kålsoppa is old-fashioned Swedish home cooking, the soup of cold autumn and winter evenings in Skåne and the countryside, when white cabbage and root vegetables fill the cellar. The cabbage is first browned in a little oil with a pinch of syrup, which gives the broth its gentle sweetness and golden colour, then simmered with carrot, swede and potato and seasoned with whole allspice. Many families float small meatballs in it; this is the vegetarian version without them. It has about 4 g of protein per bowl; serve with crispbread and a hard cheese, or add white beans, for more. The common mistake is rushing the browning: the cabbage needs a good 10 minutes of slow frying to caramelise. Chef's tip: crush the allspice berries lightly before adding them, so their warm, clove-like scent fills the soup.

60 minScandinavianSoupsVeganGluten free
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TtoroBasque fish soup

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

70 minFrenchFishGluten free
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Caldo de piranhaPiranha broth

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

60 minBrazilianFishGluten free
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Ikan wokuFish in lemongrass basil paste

Woku is the signature sauce of Minahasa cooking around Manado in North Sulawesi, where fish woku is cooked for Sunday lunches after church and for family gatherings. Fish steaks simmer briefly in a bright yellow paste of turmeric, chilli, shallot and ginger, smothered in lemongrass, lime leaves, pandan, spring onion and handfuls of lemon basil, so the sauce is hot, herbal and sharp with lime. A portion has about 30 g of protein from the fish; eat it with plenty of rice. The common mistake is stirring hard once the fish goes in, which breaks it up; shake the pan instead. Chef's tip: add the basil only at the very end, off the heat, so it stays green and perfumed.

40 minIndonesianFishGluten freeSpicy
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Salade de pissenlitsDandelion salad with warm vinaigrette

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

25 minFrenchSaladsGluten free
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Pindang seraniFish in sour turmeric broth

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

40 minIndonesianFishGluten free
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Pesang isdaGinger fish soup

Pesang isda comes from Pampanga and the provinces of Central Luzon, the gentle ginger soup Filipino families make on rainy days and for anyone who is unwell. Fish is poached in water from rinsing rice, which gives a faintly milky, rounded broth, with lots of ginger, onion and whole peppercorns, then cabbage and pechay (pak choi) wilt in at the end. It is mild, soothing and light, with about 25 g of protein a bowl from the fish; it is often served with a sautéed miso and tomato sauce on the side. The common mistake is throwing in the greens too early, so they go grey. Chef's tip: save the second rinsing of the rice, not the first, for the cleanest, creamiest broth.

40 minFilipinoFishGluten free
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Tumis daun pepayaStir-fried papaya leaves

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

30 minIndonesianSidesVeganSpicy
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GurkensalatCucumber and dill salad

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

15 minGermanSaladsVeganGluten free
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KaredokRaw vegetable salad with peanut sauce

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

25 minIndonesianSaladsVeganGluten free
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Gaji naenggukChilled aubergine soup

Gaji naengguk is a midsummer cold soup from Korean home kitchens, made in July and August when aubergines are cheap and nobody wants anything hot. The aubergine is steamed until silky, torn into strips and seasoned with garlic and soy, then dropped into an ice-cold, tangy broth. It tastes clean and refreshing, with a soft, almost slippery texture. Each bowl has only about 2 g of protein, so pair it with tofu or bean dishes. The usual mistake is cutting the aubergine with a knife after steaming: torn strips soak up the seasoning far better. Chef's tip: let the steamed aubergine cool completely before mixing it with the broth, or it warms the soup and loses its bite.

20 minKoreanSoupsVegan
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Sopa de nopalesCactus paddle soup

In Mexico City, Puebla and the towns of central Mexico, sopa de nopales is cooked at home during Lent and on any warm day when tender cactus paddles are cheap in the market. Diced nopales simmer in a light tomato and chilli broth with onion and coriander, giving a soup that is tangy, fresh and a little green-tasting, like green beans crossed with okra. It is very light, with about 3 g of protein per bowl; add a can of pinto beans or crumble fresh cheese on top for more. The most common mistake is putting raw nopales straight into the soup, which turns it slimy: boil them separately first and rinse them. Chef's tip: add a few tomatillo husks or a pinch of bicarbonate to the boiling water for the nopales; it helps set the slime so it rinses away.

35 minMexicanSoupsVeganGluten free
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Plecing kangkungWater spinach with tomato sambal

Plecing kangkung is Lombok's signature vegetable dish, eaten in Mataram and around the island at lunch with rice and grilled food, and sold in Bali night markets too. Bright water spinach is blanched just until tender, then piled with bean sprouts and a raw sambal of tomato, chilli, lime and salt, and finished with crunchy fried peanuts. On Lombok the sambal usually contains terasi (shrimp paste); this vegetarian version leaves it out and uses a squeeze of lime leaf and a pinch more salt. A portion gives about 6 g of protein from the peanuts and sprouts, so it is a fresh side rather than a main. The most common mistake is overcooking the kangkung: it should stay vivid green with crunchy stems, so blanch for under a minute. Chef's tip: shock the greens in iced water straight after blanching, then squeeze lightly; the sambal clings better to dry leaves.

20 minIndonesianSaladsVeganGluten freeSpicy
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Bông bí xào tỏiGarlic stir-fried pumpkin flowers

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

20 minVietnameseSidesVegan
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Malan tou with pressed tofuAster greens and pressed tofu salad

When the first malan tou shoots appear in Shanghai, Suzhou and Hangzhou markets in early spring, families make this little cold dish to start a meal: the tender aster leaves are blanched, chopped very fine and mixed with diced smoked pressed tofu, salt, a pinch of sugar and sesame oil. It tastes grassy, nutty and clean. Malan tou can be hard to find outside China; young spinach or shepherd's purse works well. As a side dish for four, each portion has about 120 kcal and roughly 9 g of protein, from the pressed tofu, so it is light rather than high in protein. The common mistake is leaving the greens wet, which dilutes the dressing; squeeze them hard. Chef's tip: press the mixture into a small bowl and turn it out onto the plate for the traditional neat mound.

18 minChineseSaladsVeganGluten free
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Ping paGrilled lemongrass-stuffed fish

Ping pa is grilled fish the Lao way, cooked along the Mekong from Vientiane to Luang Prabang at riverside stalls, picnics and family weekends. A whole fish is crusted in salt, stuffed with lemongrass and grilled slowly over charcoal until the skin chars and the inside steams in its own juice, then picked apart at the table and eaten with sticky rice, herbs and a smoky tomato jeow (dip). A portion has about 30 g of protein from the fish. The common mistake is grilling over fierce flames: the skin burns long before the middle is cooked, so use glowing coals. Chef's tip: the thick salt crust isn't eaten; it protects the skin and keeps the flesh juicy, so peel it back as you eat.

50 minLaoFishGluten free
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Insalata pantescaPotato, tomato and caper salad

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

35 minItalianSaladsVeganGluten free
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ParihuelaSpicy seafood soup

Parihuela is the big weekend seafood soup of Callao and the Peruvian coast, eaten at long Sunday lunches in cevicherías and praised as a cure for tiredness and late nights. A deep red broth of ají panca, ají amarillo, tomato and fish stock is loaded with chunks of fish, prawns, squid and mussels. A portion gives about 30 g of protein, from the fish and shellfish, for roughly 300 kcal. Some cooks add chicha de jora or beer; this version has none. The common mistake is adding all the seafood at once: squid and prawns turn rubbery while the fish cooks, so they go in last. Before cooking, discard any mussels that stay open when tapped, and after cooking discard any that stay shut. Chef's tip: fry the chilli pastes in the oil until they darken and smell sweet; that toasted ají is what gives parihuela its depth.

70 minPeruvianFishGluten freeSpicy
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Grüner BohnensalatGreen bean salad

In German kitchens from Swabia to Westphalia, green bean salad comes out in high summer when beans are cheap and plentiful, as a side to fried eggs, potato salad or grilled food, and it travels well to picnics. The beans are cooked until just tender, then dressed warm with vinegar, oil, onion and Bohnenkraut (summer savory), the peppery herb Germans always pair with beans. Many cooks add bacon; this version is vegan. A portion gives about 3 g of protein, so it is a side; add a handful of white beans to make it more filling. The most common mistake is undercooking the beans so they squeak: German bean salad is meant to be tender, not crisp, so cook until a bean bends without snapping. Chef's tip: dress the beans while they are still warm and let them sit for 30 minutes; they absorb the vinegar and taste far better than freshly dressed.

20 minGermanSaladsVeganGluten free
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Miyeok oi naenggukChilled seaweed and cucumber soup

On the hottest days of a Korean summer, from Seoul apartments to farmhouses in Jeolla, this icy cold soup comes to the table with rice and spicy side dishes to cool everyone down. Soft wakame and crunchy cucumber float in a clear, tangy broth of vinegar, a little sugar and soup soy sauce, often with ice cubes bobbing on top. It is very light, with about 2 g of protein per portion, so serve it beside tofu or egg dishes. The common mistake is leaving the dried wakame to soak too long: it swells hugely and turns mushy. Ten minutes is enough. Chef's tip: season the broth slightly stronger than tastes right, because the ice you add at the end will dilute it.

15 minKoreanSoupsVegan
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DalithoyMild toor dal with mustard

Dalithoy is the comfort dal of Konkani-speaking families in Goa, Mangalore and Udupi, eaten almost daily at lunch with red rice, and the first thing many make for someone recovering from illness. It is deliberately simple: toor dal cooked very soft with ginger and green chilli, thinned to a pourable soup and finished with coconut oil, mustard seeds, curry leaves and a good pinch of asafoetida. A portion gives about 19 g of protein from the toor dal, or about 23 g with a plate of rice, for about 330 kcal. With a pressure cooker it is on the table in half an hour. The most common mistake is skimping on the asafoetida or burning it: it is the main flavour here, so add it off the heat at the end of the tempering. Chef's tip: whisk the cooked dal until it is completely smooth before thinning it; dalithoy should be silky, with no whole grains left.

30 minIndianCurriesVeganGluten free
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Pepes ikanFish steamed in banana leaf

Pepes ikan is everyday Sundanese cooking from Bandung and the hills of West Java, made in the morning and eaten with rice, sambal and raw vegetables at lunch. Fish is rubbed with a yellow paste of turmeric, shallot, candlenut and chilli, scattered with lemon basil, wrapped in banana leaf and steamed, then charred briefly on a grill so the leaf smokes and perfumes it. The flesh comes out moist and fragrant. A portion has about 30 g of protein from the fish. The usual mistake is skipping the steaming and grilling straight away: the outside burns before the fish is cooked. Chef's tip: lemon basil (kemangi) is the signature; if you can't get it, use Thai basil with a little lemon zest.

60 minIndonesianFishGluten free
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Sayur asemSour tamarind vegetable soup

Sayur asem is the soup that sits beside fried tempeh, rice and sambal on lunch tables across Jakarta and West Java, and it is most loved in the hot months, when its sharp, sweet-sour broth cools you down. Chunks of sweetcorn, chayote, long beans, raw peanuts and young melinjo leaves simmer in a clear broth soured with tamarind and rounded with a little palm sugar. It is light, with about 5 g of protein per portion, mostly from the peanuts; serve it with tempeh or tofu if you want a full meal. The most common mistake is adding all the vegetables at once: the corn and peanuts need a head start, while the long beans and leaves turn grey and soft if they boil too long. Chef's tip: dissolve the tamarind in a little hot water and add it in stages, tasting as you go, because tamarind blocks vary hugely in strength.

45 minIndonesianSoupsVeganGluten free
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Nameko jiruNameko mushroom miso soup

Nameko jiru is one of the most common miso soups in Japan, made in homes from Tohoku to Kyushu for breakfast or dinner, especially in autumn and winter when the small amber nameko mushrooms are cheap. The mushrooms have a natural silky coating that gives the soup a gently thickened, slippery feel, which the Japanese love. Homes usually use bonito dashi; this is the vegetarian version, with kombu and dried shiitake. A bowl has about 7 g of protein, from the tofu and miso. The most common mistake is boiling the soup after the miso goes in: it kills the aroma and turns the miso grainy. Chef's tip: give nameko only a quick rinse in a sieve, and never scrub away the gel; that coating is what makes the soup.

15 minJapaneseSoupsVegan
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Sansai sobaBuckwheat noodles with mountain vegetables

In the mountains of Yamagata, Akita and Nagano, spring brings sansai, the wild shoots foraged from the hillsides: bracken, royal fern, nameko and more. Station-side soba shops serve them on hot buckwheat noodles all year, using salted or boiled sansai packed for winter. This version uses a kombu and shiitake broth instead of the usual bonito dashi, and sugar in place of mirin, so it is vegan and alcohol-free. A bowl gives about 14 g of protein from the buckwheat noodles, mushrooms and soy, so it is not high-protein. Most soba contains wheat; 100% buckwheat noodles are needed for a gluten-free bowl, along with tamari. The common mistake is putting boiled noodles straight into the broth: their starch clouds and thickens it. Chef's tip: rinse the cooked soba under cold water, rubbing it gently, then dunk it in hot water to rewarm before it goes in the bowl.

50 minJapanesePasta & NoodlesVegan
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Mugi gohan with tororoBarley rice with grated yam

Mugi gohan, white rice cooked with flattened barley, was everyday food in rural Japan and is back on family tables for its nutty chew and fibre. In Shizuoka and along the old Tokaido road it is famously eaten as mugitoro: barley rice under a pour of grated nagaimo yam loosened with seasoned dashi, slurped quickly at lunch. A portion is about 300 kcal and gives roughly 8 g of protein, so it is light rather than high in protein. The usual mistake is using the plain rice water ratio: barley drinks more, so add extra water or the grains stay hard. Raw nagaimo can make sensitive skin itch, so peel it with gloves on. The dashi here is made from kombu and shiitake, with no bonito. Chef's tip: grate the yam on the finest side of the grater and beat it with a spoon for a minute; it turns light and fluffy and coats the rice evenly.

70 minJapaneseRice & GrainsVegan
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RotmosMashed swede and carrot

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

40 minScandinavianSidesGluten free
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DerereOkra relish

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

20 minSouthern AfricanSidesVeganGluten free
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Moo manao (pork in lime and chilli dressing)

Moo manao is a drinking snack and dinner side from central Thailand, served in Bangkok bars and at home with sticky rice: thin slices of pork, blanched until just cooked, laid on ice-cold cabbage or lettuce and drowned in a fierce dressing of lime, raw garlic, bird's eye chilli and fish sauce. This is a pork dish. The mistake is boiling the pork for too long, which makes the thin slices tough and dry; poach them only until they turn white all through. Chef's tip: plunge the cooked slices into iced water for a few seconds, so they stay tender and take the dressing well.

17 minThaiMeatGluten freeSpicy
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Salat iz ogurtsov i pomidorov (Russian cucumber and tomato salad)

From Moscow dachas to Siberian kitchens, this is the salad that sits on almost every summer table: cucumber, ripe tomato and onion chopped together with dill, dressed either with smetana for a creamy version or with unrefined sunflower oil, whose nutty taste is the flavour of the Russian countryside. It is eaten beside boiled potatoes, kasha or grilled food, and it is made minutes before the meal. The usual mistake is salting it early: the tomatoes and cucumbers release their juice and the salad turns into a watery soup. Chef's tip: if you can find it, use unrefined, cold-pressed sunflower oil; it tastes of toasted seeds and makes the plainest salad sing.

10 minRussianSaladsGluten free
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Velouté de courgettesSmooth courgette soup

French families make velouté de courgettes on summer and early-autumn evenings, when courgettes are cheap and plentiful, often blending in a few wedges of soft triangle cheese or a spoon of cream so children drink it happily. It is pale green, silky and mild, and ready in under half an hour; serve it with crusty bread and a piece of cheese. Some soft cheeses are made with animal rennet, so check the label or use a vegetarian cream cheese. The most common mistake is boiling the courgettes too long, which turns the soup a dull khaki; simmer only until just tender. Chef's tip: leave some of the green skin on but peel in stripes, so the colour stays bright without any bitterness.

25 minFrenchSoupsGluten free
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Zucchine trifolateGarlic parsley courgettes

Zucchine trifolate is a contorno cooked all over Italy through the summer glut, when every market stall is piled with courgettes: thin slices sautéed in olive oil with garlic and finished with chopped parsley, the same way Italians cook mushrooms 'trifolati'. They come out golden at the edges and tender in the middle, and go beside eggs, cheese or a plate of beans and bread. It is vegan, gluten free and light. The most common mistake is crowding the pan, which steams the courgettes into a watery mush; cook them in a wide pan or in two batches. Chef's tip: salt only at the end, because salt draws out water and stops the slices browning.

15 minItalianSidesVeganGluten free
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Tomato and egg drop soup

Tomato and egg drop soup, fan qie dan hua tang, is one of the first soups Chinese home cooks learn, made from Shanghai to Chengdu in the ten minutes before rice is ready. Tomatoes cook down into a light, sweet-sour broth and beaten egg is poured in to set into fine yellow ribbons, finished with spring onion and sesame oil. The mistake that makes it cloudy is pouring the egg into a rolling boil and stirring hard; you want a gentle simmer and a slow, thin stream. Chef's tip: fry the tomatoes in a little oil before adding water, so the broth turns rosy and full of flavour.

17 minChineseSoupsGluten free
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Cucumber and egg stir-fry

Huang gua chao ji dan is a ten-minute dish from northern Chinese home kitchens, made in summer when cucumbers are cheap and nobody wants to stand over the stove. Soft, fluffy scrambled egg and thin cucumber slices are tossed with garlic and salt for just a minute, so the cucumber stays cool and crisp against the warm egg. Eat it with rice or steamed buns. The mistake is cooking the cucumber too long, which turns it watery and dull green. Chef's tip: take the eggs out while they are still a little wet; they finish cooking when they go back in.

10 minChineseVegetarianGluten free
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Lau chingriBottle gourd with prawns

Lau chingri is everyday lunch and dinner food in Dhaka homes and over the border in Kolkata: pale bottle gourd cooked slowly in its own juice with small prawns, cumin and green chilli until it turns soft and sweet. It is mild and light, eaten with plain rice and a spoon of dal. The common mistake is adding water; lau is mostly water already, and extra liquid turns it into a thin soup. Chef's tip: fry the prawns first and lift them out, then return them at the end so they stay plump instead of rubbery.

30 minBangladeshiCurriesGluten free
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Haricots verts persillésGreen beans with garlic and parsley

Haricots verts persillés are the green beans that sit beside roast chicken, an omelette or a plate of potatoes in homes all over France, especially in June and July when fine beans are at their best. They are blanched until just tender, then tossed in foaming butter with a little garlic and lots of chopped parsley, so they stay bright green with a slight snap. Using olive oil instead of butter makes them vegan. The most common mistake is cooking the beans in too little water, so it stops boiling and they turn olive-grey; use a big pot of well-salted water. Chef's tip: cool the beans in iced water after blanching if you want to make them ahead, then warm them in the butter just before serving.

15 minFrenchSidesGluten free
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Israeli salad

Israeli salad, a very finely chopped mix of cucumber, tomato, onion and parsley dressed with lemon and olive oil, shares its roots with the Arab chopped salads of the region and appears at almost every meal in Israel: with eggs and labneh at a kibbutz breakfast, stuffed into a pitta at a Tel Aviv falafel stand, or beside schnitzel on a weeknight. The skill is in the knife work, small, even dice of about 5 mm, so each spoonful holds a bit of everything. The common mistake is salting and dressing it too early, which draws the juices out and leaves it swimming; dress it just before serving. Chef's tip: use small, firm cucumbers and scoop out very watery tomato seeds if the tomatoes are soft.

15 minIsraeliSaladsVeganGluten free
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Turai ki sabziRidge gourd with tomato

In Uttar Pradesh, Bihar and across the North Indian plains, turai (ridge gourd) is the light monsoon vegetable that mothers cook for upset stomachs, hot evenings and anyone who wants a gentle dinner with roti and dal. Peeled and chopped, it releases its own water as it cooks, and with a little tomato and cumin it forms a soft, sweet, barely spicy gravy. The common mistake is adding water: the gourd is full of it, and extra water gives a bland, thin soup, so cover the pan and let it make its own. Chef's tip: taste a slice of raw gourd before cooking; very occasionally one is bitter, and a bitter gourd will spoil the whole pot.

25 minIndianVegetarianVeganGluten free
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Carrot sambolRaw carrot and coconut salad

Carrot sambol is a fresh, crunchy side found on rice-and-curry plates all over Sri Lanka, from Colombo lunch packets to home tables in Kandy. Grated carrot is tossed with red onion, green chilli, lime juice and a little coconut, so it cuts through rich curries and dhal. Some cooks add Maldive fish; this version leaves it out so it stays vegan. The common mistake is dressing it too early: the salt and lime draw water out of the carrot and you end up with a soggy puddle. Chef's tip: mix everything except the salt and lime ahead, then season just before serving.

10 minSri LankanSaladsVeganGluten free
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Quiabo refogadoSautéed okra with garlic

In Minas Gerais, quiabo refogado is the green side that sits next to rice, beans and angu on weekday lunch and supper plates, and the cook's pride is okra that is tender but never slimy. The pods are sliced into rounds and sautéed in a wide pan with onion and plenty of garlic until the sticky threads cook away and the edges turn lightly golden. The most common mistake is washing the okra after slicing it: wet cut okra turns gluey, so wash and dry the whole pods first. Serve it with rice and beans, a fried egg or crisp fried tofu. Chef's tip: stir only every couple of minutes and add a few drops of lime at the end; both keep the slices separate.

23 minBrazilianSidesVeganGluten free
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Urap (Javanese vegetables with spiced coconut)

Urap is a Javanese and Balinese side dish served at everyday meals and at slametan gatherings, and it is just as common heaped next to rice and tempeh on a weeknight. Freshly blanched long beans, spinach, cabbage and bean sprouts are tossed with grated coconut that has been steamed with shallot, garlic, chilli and lime leaf, so the vegetables taste bright and the coconut sweet, warm and fragrant. Many cooks add terasi (shrimp paste) to the coconut; this version leaves it out so it stays vegan. The common mistake is mixing the coconut into the vegetables hours ahead, when it turns sour and soggy; toss just before eating. Chef's tip: plunge the vegetables into cold water straight after blanching and squeeze the greens dry, or the dressing will be watery.

25 minIndonesianSaladsVeganGluten free
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Saumon en papilloteSalmon baked in paper parcel

Saumon en papillote is everyday French home cooking at its lightest: a fillet of salmon sealed in baking paper with ribbons of courgette and carrot, lemon and dill, so it steams in its own juices in the oven. Across France it is a favourite midweek dinner because there is almost no washing-up, and each person opens their own fragrant parcel at the table, ideally with boiled new potatoes or rice. The usual mistake is cutting the vegetables too thick, so the fish overcooks while they stay raw; slice them very thin. Chef's tip: fold and crimp the paper edges tightly all the way round, or the steam escapes and the salmon dries out.

25 minFrenchFishGluten free
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Kola kandaHerbal rice and coconut porridge

Kola kanda is a Sri Lankan breakfast porridge, sold in small cups at roadside stalls and morning markets in Colombo and drunk warm before work. Red rice is cooked soft with garlic, then blended greens, traditionally gotu kola, and coconut milk turn it a vivid green with a fresh, slightly grassy flavour. It is served with a piece of jaggery to nibble between sips. The mistake to avoid is boiling it after the greens go in, which turns the colour olive and the taste stewed. Chef's tip: crack the red rice in a spice grinder first; the broken grains cook in about 20 minutes and give the classic loose, creamy texture.

30 minSri LankanBreakfast & BrunchVeganGluten free
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Japanese tofu salad

Tofu sarada is a fixture on Japanese izakaya menus and family dinner tables everywhere from Tokyo to Fukuoka, especially in the humid summer months. Cool cubes of tofu sit on crisp lettuce, tomato and cucumber under a sesame-soy dressing sharpened with rice vinegar and ginger, with a few strands of wakame if you have them. It makes a light dinner with rice and miso soup. The usual mistake is not draining the tofu, so its water dilutes the dressing into a bland pool. Many shop-bought wafu dressings contain bonito; this home-made one is vegan. Chef's tip: dress the salad at the table so the leaves stay crisp.

10 minJapaneseSaladsVegan
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OkayuPlain rice porridge with pickled plum

Okayu is the porridge Japanese mothers make when someone is ill, tired or simply needs something gentle, and it is also eaten on 7 January as part of the new year with seven spring herbs. This weeknight version starts from cooked rice, simmered in water with a little salt until soft, white and spoonable, then served with a sour-salty umeboshi plum to stir in. The mistake is stirring it constantly, which breaks the grains and turns it gluey; stir only now and then. Chef's tip: for the full, silkier version, start with 100 g raw rice and 1 litre of water and simmer, lid ajar, for 40 minutes.

17 minJapaneseRice & GrainsVeganGluten free
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Rote-Bete-SalatBeetroot salad

Rote-Bete-Salat is on the table in German homes through autumn and winter, beside potato pancakes, fried eggs or simply bread and butter. Cooked beetroot is cut into slices or batons and dressed with onion, vinegar, oil and a little caraway or grated horseradish, so it is sweet, earthy and sharp at once. It is vegan, gluten free and keeps for days in the fridge. The most common mistake is serving it straight after dressing: give it at least 10 minutes, or better an hour, so the beetroot soaks up the flavour. Chef's tip: wear gloves or rub your hands with lemon juice afterwards, as beetroot stains everything it touches.

15 minGermanSaladsVeganGluten free
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Zöldbableves (Hungarian green bean soup)

Zöldbableves is a summer soup from Hungarian home kitchens, made when green beans are cheap at every market: tender beans in a light broth, soured with a little vinegar and thickened with a paprika roux and sour cream, so it is creamy, gently tart and bright red-orange. It is served as the first course of a weekday lunch or as a light supper with bread. The classic mistake is pouring cold sour cream straight into the hot soup, where it splits into flecks; temper it first. Chef's tip: let the roux turn just golden before adding the paprika off the heat, because paprika burns in seconds and turns bitter.

30 minHungarianSoups
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Hiyashi somenChilled thin noodles

All over Japan, hiyashi somen is what families eat on the hottest evenings of July and August: hair-thin wheat noodles chilled in iced water and dipped, a mouthful at a time, into cold mentsuyu with grated ginger and spring onion. The dipping sauce is made with bonito dashi and mirin, which contains alcohol; it is boiled briefly, and an alcohol-free swap is given. The classic mistake is not rinsing the cooked noodles hard under cold water, which leaves them starchy and stuck together. Chef's tip: tie the bundles with a little thread before cooking, or keep their paper band on, so they stay in neat skeins.

15 minJapanesePasta & Noodles
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Lehsuni palakGarlic spinach

In Punjabi homes from Amritsar to Ludhiana, lehsuni palak is the green dish that lands on the table in winter when spinach is cheap and sweet, eaten with hot phulkas and a bowl of dal. It is not a purée like palak paneer: the leaves are chopped and wilted so they keep some body, then a second round of garlic fried golden in oil is poured over at the end, nutty and fragrant. The usual mistake is burning the garlic; dark brown garlic turns bitter and spoils the whole pan, so pull it off the heat when it is the colour of light toast. Chef's tip: squeeze the washed spinach lightly before it goes in, or the pan floods and the leaves stew instead of sautéing.

20 minIndianVegetarianVeganGluten free
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Ssal mieum (Korean first rice gruel)

In Korean homes the weaning journey, called iyusik, begins with ssal mieum, a gruel so thin it is almost a drink. The rice is soaked, blended raw with water and then stirred over a low flame, which gives a finer, silkier result than boiling whole grains. Families offer it at around six months, a spoonful in the morning, before moving on to thicker juk with vegetables a few weeks later. It contains none of the common allergens: no milk, egg, gluten, peanut, tree nuts, soya, sesame or fish. Chef's tip: grind the soaked rice with only part of the water first; a thick slurry blends smoother than a watery one.

80 minKoreanRice & GrainsVeganGluten free
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Ji dan gengSteamed egg custard

Ji dan geng is the first "real food" many Chinese children remember: a bowl of steamed egg so smooth it shivers, made by grandmothers from Shanghai to Chengdu for a toddler's lunch, a sick day or a quick side at dinner, and eaten with a spoon over rice. Eggs are beaten with warm water, steamed gently, then finished with a few drops of soy and sesame oil and some spring onion. Eggs are an allergen, and for toddlers under one, leave out the soy. A bowl is about 110 kcal. The most common mistake is using cold water and a fierce heat, which gives a pitted, spongy custard; use warm water and a gentle steam. Chef's tip: cover the bowl with a plate or cling film while it steams, so no condensation drips onto the surface and the top stays like glass.

17 minChineseSides
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Dong gua tangWinter melon soup

In the sticky summers of Guangzhou and Hong Kong, a big pot of winter melon soup is on the stove in many homes: slabs of the pale green gourd simmered until translucent and almost melting, in a clear broth. Cantonese families believe it cools the body and drains the "dampness" of the season. Usually it is made with pork ribs or dried shrimp; this version uses dried shiitake and ginger for a deep, savoury vegetarian broth, seasoned only with salt and white pepper. A bowl is about 40 kcal. The common mistake is cutting the melon too thin, so it disintegrates; cut it into 2 cm slabs and simmer gently. Chef's tip: keep the soaking water from the mushrooms and add it to the pot; it is full of flavour.

35 minChineseSoupsVeganGluten free
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Liangban mu'erWood ear mushroom salad

Every noodle shop and dumpling house in Beijing and Harbin has a fridge of liangcai, the cold dishes ordered alongside the main meal, and liangban mu'er is one of the most popular: black wood ear fungus, which grows wild in the northeastern forests, blanched and tossed with black vinegar, garlic, chilli and coriander. It has almost no taste of its own but a lovely crunchy, bouncy bite, and it soaks up the tangy dressing. A portion is about 60 kcal. The common mistake is soaking the dried fungus in hot water to save time; it comes out limp. Use warm water for 15 minutes, or cold water for an hour, for the best crunch. Chef's tip: plunge the blanched fungus straight into iced water; it firms up and stays snappy.

18 minChineseSaladsVegan
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Liangban haidai siShredded kelp salad

Kelp is farmed in huge quantities along the coast of Shandong and Liaoning, and liangban haidai si is the cheap, crunchy cold dish served in every northern canteen, street stall and home: long, thin strands of kelp blanched and dressed in garlic, vinegar, soy, sugar and chilli oil. It is salty-sour, a little spicy and tastes of the sea, and it goes with dumplings, noodles or a bowl of congee. A portion is about 55 kcal. The common mistake is not rinsing the kelp well; it is coated in a salty, slippery film that must be washed off before blanching. Chef's tip: add a few drops of vinegar to the blanching water; it keeps the kelp bright green and crisp.

20 minChineseSaladsVegan
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Garlic bok choy

Order a plate of greens in any home kitchen or small restaurant in Guangzhou or Shanghai and it will most likely be this: baby bok choy or xiao bai cai tossed in a smoking wok with a heap of chopped garlic, a pinch of salt and a splash of water, on the table in four minutes. The stems stay juicy and crisp, the leaves silky, and the garlic sweet. It goes with every meal. A portion is about 50 kcal. The most common mistake is a wet, crowded wok, which stews the greens to khaki; dry them well and cook in batches if your pan is small. Chef's tip: add half the garlic at the start and half at the end; you get both mellow, toasty garlic and a fresh punch.

9 minChineseSidesVeganGluten free
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Bai zhuo xiaPoached prawns

Bai zhuo, "plain poaching", is how Cantonese cooks treat seafood they think is too good to sauce, and a plate of whole poached prawns is on the table at almost every family dinner and wedding banquet in Guangzhou and Shunde. The prawns are dropped into boiling water with ginger and spring onion for barely two minutes, then peeled at the table and dipped in a sizzling sauce of soy, chilli and spring onion. They are sweet, springy and very light. A portion is about 130 kcal. In Guangdong the prawns are often bought live; this recipe uses fresh or thawed raw shell-on prawns. Discard any that smell of ammonia, have black heads or slimy, soft shells. The common mistake is overcooking, which makes them rubbery and hard to peel; take them out the moment they curl and turn pink. Chef's tip: plunge the cooked prawns into iced water for 30 seconds; the flesh firms up and shrinks slightly from the shell, so they peel easily.

15 minChineseFish
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Kugua chao danBitter melon with egg

In the humid summers of Guangdong and Fujian, bitter melon is eaten for its "cooling" quality, and kugua chao dan is the gentlest way to learn to love it: thin slices of the ridged green gourd stir-fried until just tender, then folded into soft scrambled egg, which softens the bitterness. It is a classic dish of Cantonese home dinners, eaten with rice. Eggs are an allergen. A portion is about 140 kcal. The most common mistake is not salting the melon; a 10-minute salt and squeeze draws out much of the bitterness. Chef's tip: scrape out every bit of the white pith inside the melon with a spoon; that is where most of the bitterness lives.

23 minChineseVegetarianGluten free
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Moong dal water for babies

In North Indian homes, moong dal ka pani is often the first thing other than milk a baby tastes, spooned from a steel katori at lunchtime while the family eats dal-chawal. Split yellow moong is cooked until it falls apart with a pinch of turmeric, then the thin top liquid is strained off; over the following weeks more of the soft dal is mashed in. It tastes mild and slightly sweet. It is free of the common allergens (milk, egg, gluten, peanut, tree nuts, soya, sesame, fish). Chef's tip: a drop of ghee can be added once your baby is used to dairy, but keep it plain at first.

60 minIndianSoupsVeganGluten free
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Steamed chicken with shiitake

Steamed chicken with mushrooms is one of the dishes Cantonese grandmothers in Guangzhou and Hong Kong put on the dinner table on a weeknight, steamed on a plate over the rice pot so the juices drip into a little puddle of sauce: bite-sized pieces of chicken thigh marinated with soy, ginger and cornflour, scattered with soaked shiitake and steamed until tender and glossy. It is light, savoury and clean-tasting, with rice and a green vegetable. A portion is about 240 kcal. Marinate in the fridge. The most common mistake is piling the chicken up in a deep bowl; spread it in one layer on a plate so it cooks evenly. Chef's tip: the cornflour in the marinade is the secret; it protects the chicken and turns the steaming juices into a silky sauce.

40 minChineseChicken
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Ten-fold rice porridge (jūbai-gayu)

Across Japan, a baby's first solid food at about five or six months is jūbai-gayu: rice cooked gently in ten times its volume of water until it collapses into a soft, pale porridge, then pressed or blended smooth. It tastes mild and slightly sweet, and parents start with a single spoonful a day before adding mashed vegetables such as pumpkin or carrot. None of the common allergens (milk, egg, gluten, peanut, tree nuts, soya, sesame, fish) are in it, so it is an easy base to build on. Chef's tip: make a full pot and freeze it in ice-cube trays, so one cube can be warmed for each meal.

85 minJapaneseRice & GrainsVeganGluten free
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Garlic steamed eggplant

Fried eggplant soaks up oil like a sponge; Chinese home cooks in Sichuan and across the north get round it by steaming long purple eggplants until creamy, then pouring over a sharp dressing of pounded raw garlic, soy, black vinegar and a little chilli oil. It is served warm or cool as a summer side with rice or noodles, and it takes almost no oil at all. A portion is about 70 kcal. The common mistake is steaming them whole, which leaves the centres hard; cut them into fingers first so they cook evenly. Chef's tip: steam the strips skin side up; the purple colour stays brighter and the flesh doesn't go grey.

22 minChineseVegetarianVegan
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Zicai dan hua tangSeaweed egg drop soup

Zicai dan hua tang is the soup that a busy Chinese home cook can make while the rice is cooking: dried laver seaweed, which dissolves into silky dark green ribbons, and egg swirled into simmering water seasoned with a little soy, white pepper and sesame oil. It is on canteen trays in every Chinese university and on family tables across the country. Many cooks add a few dried shrimp; this vegetarian version leaves them out and uses a pinch of mushroom powder or vegetable stock instead. Eggs are an allergen. A bowl is about 50 kcal. The common mistake is stirring as soon as the egg goes in, which makes it cloudy; wait 10 seconds so it sets into flowers. Chef's tip: tear the seaweed into the bowls, not the pot, and pour the hot soup over; it stays tender and doesn't overcook.

10 minChineseSoups
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Moong dal khichdiRice and moong dal porridge

When someone in a Gujarati or Rajasthani home is under the weather, has just come back from a long trip, or simply wants a light supper on a Monday, the pressure cooker comes out for plain moong dal khichdi. Rice and split yellow moong cook together with turmeric until they collapse into a soft, spoonable porridge, and a small tempering of ghee, cumin and asafoetida is poured over at the end. It is eaten with yogurt, papad and a pickle, and it is gentle enough for toddlers over one year. A portion is about 290 kcal. The most common mistake is too little water, which leaves a stiff, dry khichdi; it should be loose enough to settle flat in the bowl. Chef's tip: dry-roast the dal for two minutes before adding water; it gives a nutty smell that plain boiled dal never has.

35 minIndianRice & GrainsGluten free
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ChorchoriMixed vegetable stir-fry

Chorchori is the thrifty everyday dish of Kolkata kitchens, where whatever vegetables are in the basket, pumpkin, potato, aubergine, radish, beans, are cut into sticks and cooked down slowly with panch phoron and mustard oil until the pan is dry and the bottom catches a little. Bengalis love that slightly caramelised scrape at the bottom of the pan. It is eaten with rice and dal at lunch. A portion is about 150 kcal. The usual mistake is stirring too much, which breaks the vegetables into mush; once the lid is on, leave it and just shake the pan. Chef's tip: add a teaspoon of mustard paste or a pinch of sugar at the end, as many Bengali homes do; it rounds out the flavour.

30 minIndianVegetarianVeganGluten free
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Minari muchimWater dropwort salad

Minari, Korean water dropwort, grows in the wet fields of Cheongdo and around Daegu, and in early spring Koreans eat it raw and crunchy as a sharp, peppery salad: the stems are tossed in a sweet-sour dressing of gochugaru, vinegar, garlic and a touch of sugar, with thinly sliced onion. It is served alongside grilled pork belly or a fish stew to freshen the palate. A portion is about 50 kcal. If minari is hard to find, use watercress or celery leaves with stems. The common mistake is dressing it too early: the leaves wilt and weep within half an hour, so toss it just before eating. Chef's tip: soak the cut minari in iced water for five minutes first; it turns very crisp.

11 minKoreanSidesVeganSpicy
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Nasu no nibitashiAubergine in cold dashi

On a sticky summer evening in Osaka or Tokyo, a chilled dish of nibitashi is one of the nicest things to find in the fridge: Japanese eggplant cut into pieces, cooked in a little oil until silky, then left to soak in cold, lightly sweet soy dashi with grated ginger. It is served cool beside rice and grilled fish or tofu. This version uses vegetarian kombu-shiitake dashi. A portion is about 80 kcal. The most common mistake is frying the eggplant in lots of oil; it drinks it all up and turns heavy. Brush it lightly and cook it covered so it steams soft. Chef's tip: score the skin in fine diagonal lines before cooking; the broth soaks in faster and the purple skin stays bright.

25 minJapaneseSidesVegan
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Satoimo no nikkorogashiGlazed simmered taro

Satoimo, small hairy taro, are dug in autumn across the farmland of Chiba and Saitama, and nikkorogashi, "simmered and rolled", is the most homely way to eat them: the peeled taro are simmered in a little dashi, sugar and soy, then rolled around the pan as the liquid boils down until each one is coated in a sticky, glossy glaze. The inside stays creamy and slightly slippery. This version uses vegetarian kombu-shiitake dashi. A portion is about 130 kcal. The common mistake is not rinsing off the sliminess after peeling, which makes the sauce gloopy; rub them with salt and rinse well. Chef's tip: peel taro with dry hands, or wear gloves; the raw sap can make skin itch.

40 minJapaneseSidesVegan
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Sangchu geotjeoriFresh lettuce salad

Geotjeori is "fresh kimchi", made to be eaten the same day, and lettuce geotjeori is the summer version Korean families throw together in ten minutes when the leafy red lettuce from the garden or the market in Suwon is piling up: torn leaves and spring onion tossed in a garlicky gochugaru and soy dressing. It goes with grilled meat, bibimbap or just rice. Many homes add fish sauce; this vegan version uses soy and a little more sesame. A portion is about 45 kcal. The most common mistake is dressing it in advance; lettuce goes soggy within minutes, so mix it at the table. Chef's tip: dry the leaves very thoroughly in a salad spinner; any water left on them dilutes the dressing and stops it clinging.

10 minKoreanSaladsVeganSpicy
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Matki usalSprouted moth bean curry

Every Marathi kitchen from Pune to Kolhapur keeps a jar of matki, the small brown moth beans, sprouting on the counter, and a bowl of usal is what turns up with chapati or bhakri at a weekday lunch, or topped with farsan as misal on Sundays. The sprouts stay slightly firm in a thin, spicy gravy flavoured with goda masala, the sweet-smoky spice mix of Maharashtra, and a little fresh coconut. A portion is about 230 kcal. Sprouting takes 2 days (soak overnight, then leave wrapped in a cloth for 24–36 hours), which is not counted in the times. The common mistake is overcooking the sprouts until they split and go mushy; they should hold their shape and still have a slight bite. Chef's tip: add a teaspoon of jaggery and a few kokum petals at the end; the gentle sweet-sour balance is what makes usal taste Maharashtrian.

40 minIndianVegetarianVeganGluten free
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Rei-shabuChilled pork salad

In the heat of a Tokyo August, nobody wants a hot frying pan, and rei-shabu, "cold shabu-shabu", is what appears on dinner tables and in set lunches: paper-thin slices of pork loin or shoulder poached briefly in barely simmering water, cooled, and piled on a crisp salad of lettuce, cucumber and tomato with ponzu or a sesame sauce. It is light and refreshing. This is a pork dish. A portion is about 280 kcal. The most common mistake is plunging the cooked pork into iced water, which makes the fat set hard and the meat tough; let it cool on a sieve instead. Chef's tip: keep the water just below the boil, around 80 °C, with a splash of sake; the pork stays tender instead of going grey and stringy.

25 minJapaneseMeat
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Parwal ki sabziPointed gourd and potato curry

Parwal, the small striped pointed gourd, is the summer vegetable of Patna, Varanasi and the Bhojpuri belt, and parwal-aloo is what fills the plate beside dal, rice and roti through the monsoon months. Lightly scraped gourds are halved and cooked with potato, onion, turmeric and a little garam masala until tender and golden in spots. A portion is about 140 kcal. The common mistake is peeling the parwal completely; just scrape off the rough outer skin so the halves keep their green colour and do not fall apart. Chef's tip: choose firm, bright green parwal with soft seeds; if the seeds are hard and red, scoop them out before cooking.

30 minIndianVegetarianVeganGluten free
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Nanakusa-gayuSeven-herb rice porridge

On the morning of 7 January, after days of rich New Year food, families all over Japan eat a bowl of nanakusa-gayu, rice porridge with seven young spring herbs, to rest the stomach and wish for good health in the year ahead. Supermarkets sell little packs of the seven herbs (seri, nazuna, gogyo, hakobera, hotokenoza, suzuna and suzushiro), but turnip, radish and their tops with watercress and spinach make a good stand-in. The porridge is plain, soft and seasoned only with salt. A portion is about 130 kcal. The most common mistake is adding the greens too early, which turns them grey and bitter; add them in the last minute. Chef's tip: don't stir the rice while it simmers; stirring breaks the grains and makes the porridge sticky instead of soft and clean.

50 minJapaneseRice & GrainsVeganGluten free
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RuispuuroRye porridge

In Finnish homes and school canteens, ruispuuro is the plain, filling porridge of winter mornings, from Helsinki flats to farmhouses in Ostrobothnia. Rye flakes or coarse rye meal simmer in salted water until thick and slightly tangy, and the classic topping is a pool of melting butter, called a voisilmä or 'butter eye'. This version is vegan: use a plant butter, or tart lingonberries and a little oat milk. A common mistake is serving it too soon, when the flakes are still chewy. Chef's tip: let the porridge rest off the heat with the lid on for 5 minutes — the rye swells and turns creamy.

20 minScandinavianBreakfast & BrunchVegan
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HiyajiruChilled miso soup

In Miyazaki, on the hot, humid east coast of Kyushu, farmers have eaten hiyajiru through the summer for centuries: grilled fish and sesame are pounded with barley miso in a mortar, the paste is toasted, then thinned with cold dashi and poured, with ice, over barley rice, with torn tofu, cucumber and shiso. It is cool, savoury and filling, a lunch that revives you in the heat. Eggs are not used; fish and soy are the allergens. A bowl with rice is about 340 kcal. The common mistake is skipping the toasting of the miso paste; it is what gives hiyajiru its deep, roasted flavour. Chef's tip: use day-old cold rice and rinse it briefly; warm, sticky rice turns the cold soup cloudy.

30 minJapaneseSoups
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KakitamajiruEgg drop soup

When the miso pot is empty, or someone in a Japanese home is feeling poorly, kakitamajiru is the soup that comes out: a clear, gently seasoned dashi thickened very slightly with potato starch so that a stream of beaten egg sets into soft, floating ribbons. It is served in lacquer bowls alongside rice and a main dish at an ordinary dinner anywhere in Japan. This version uses vegetarian kombu-shiitake dashi. Eggs are an allergen. A bowl is about 55 kcal. The most common mistake is pouring the egg into soup that is not quite boiling, which makes it cloudy; the broth must be bubbling when the egg goes in. Chef's tip: pour the egg through the tines of a fork in a thin stream, moving round the pan; it gives the finest, fluffiest strands.

17 minJapaneseSoups
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KohlrabisuppeKohlrabi soup

When the first pale-green kohlrabi arrive at market stalls in Hamburg, Bremen and across Lower Saxony in May, many families turn them into this gentle, creamy soup for a light lunch. Kohlrabi is cooked with a little potato for body, blended smooth and finished with cream, nutmeg and the bulb's own chopped young leaves, which taste like mild cabbage. Bread and butter is all it needs. A common mistake is leaving the woody lower part of the skin on: peel thickly, or fibres will spoil the texture. Chef's tip: keep the smallest, most tender leaves, shred them finely and stir them in raw at the end for colour and a fresh bite.

40 minGermanSoupsGluten free
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UnohanaSimmered okara with vegetables

Okara, the soft white pulp left after making soy milk and tofu, is sold for pennies in Kyoto tofu shops, and grandmothers turn it into unohana, named after the white deutzia flowers that bloom in early summer: the pulp is simmered with carrot, shiitake, fried tofu, konnyaku and spring onion in sweet soy dashi until moist and fluffy. It is a side dish for rice and a classic of frugal, high-fibre home cooking. Many homes add a little chicken; this version is vegetarian, with kombu-shiitake dashi. A portion is about 140 kcal. The most common mistake is cooking it dry and crumbly; it should be moist enough to hold together when pressed with chopsticks, so don't skimp on the broth. Chef's tip: dry-fry the okara in the pan for a few minutes first; it loses its beany smell and absorbs the seasoning better.

35 minJapaneseSidesVegan
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Milagu rasamPepper rasam

In Tamil homes from Madurai to Chennai, milagu rasam is the medicine of the kitchen, made when someone has a cold, the weather turns wet, or the family just wants a light dinner of rasam and rice. Unlike tomato rasam it needs no dal: tamarind water is simmered with a freshly ground paste of black pepper, cumin and garlic and tempered with ghee or oil, giving a thin, sharp, warming broth that clears the head. It is poured over rice or sipped from a cup. A portion is about 55 kcal. The common mistake is letting it boil hard after the spice paste goes in, which makes it bitter; once it froths up, turn off the heat. Chef's tip: dry-roast the pepper and cumin for a minute before grinding; it turns the heat round and deep instead of harsh.

20 minIndianSoupsVeganGluten free
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Mu namulStir-fried radish strips

Mu namul is the soft, white radish side dish that appears among the banchan of a Korean home table in autumn and winter, when the fat Korean radishes are at their sweetest, and it is always part of the namul set laid out for Chuseok and ancestral rites in Andong and Seoul. Thin matchsticks of radish are stir-fried with garlic and a pinch of salt, then steamed briefly in their own juice until tender and translucent, and finished with sesame. It is mild, sweet and very gentle on the stomach. A portion is about 50 kcal. The most common mistake is cutting the radish against the grain, so it breaks into short bits; cut lengthways, along the grain, so the strands stay long. Chef's tip: salt the radish first and let it sit for a few minutes; it releases water that it then cooks in, so you need almost no oil.

20 minKoreanSidesVeganGluten free
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Yasai itameVegetable stir-fry

Yasai itame is the dish on every teishoku menu in Tokyo's cheap lunch counters and the default weeknight vegetable in Japanese homes: cabbage, bean sprouts, carrot, peppers and onion tossed fast over a high flame with salt, pepper and a splash of soy until glossy and still crunchy. Many homes add a few slices of pork; this is the vegetable-only version, with shiitake for savouriness. Eat it with rice and miso soup. A portion is about 110 kcal. The most common mistake is crowding a cool pan, which stews the vegetables in their own water; get the pan very hot and cook in two batches if your pan is small. Chef's tip: add the bean sprouts last and cook them for only 30 seconds; they should still snap.

16 minJapaneseVegetarianVegan
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Mooli ki sabziRadish stir-fry

In Punjab and western Uttar Pradesh, radishes are bought with their leafy tops in the winter months, and nothing is wasted: the root is grated and the greens chopped, and both are cooked down with ajwain and green chilli into a soft, slightly sweet sabzi. It is eaten with makki or wheat roti and a spoon of white butter for those who are not counting, and it is very light without it. A portion is about 80 kcal. The usual mistake is skipping the squeeze: grated radish holds a lot of sharp-tasting water, so press it out first, or the sabzi turns soupy and bitter. Chef's tip: ajwain is the classic partner for radish; it softens the pungency and helps digestion, so don't leave it out.

25 minIndianVegetarianVeganGluten free
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Surówka z marchewkiCarrot and apple salad

That little mound of orange on the side of every milk-bar plate in Łódź or Wrocław is surówka z marchewki, raw carrot and apple grated together and sharpened with lemon. Polish families make it beside Sunday chops, Friday fish and plain potatoes all year round, because carrots and apples keep through the winter. It takes ten minutes and is crisp, sweet and tart. A common mistake is grating the apple long before serving, so it browns and the salad turns watery. Chef's tip: grate the carrots on the fine side of the grater and the apple on the coarse side, so the apple stays juicy and the carrot soaks up the dressing.

10 minPolishSaladsVeganGluten free
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Buchu muchimSeasoned garlic chives

In Korean barbecue restaurants from Mapo in Seoul to Busan's Haeundae, a little bowl of dressed garlic chives comes to the table with the grilled pork, and at home buchu muchim is the five-minute banchan made when there is a bunch of chives in the fridge. The flat chives are cut into lengths and tossed raw with gochugaru, soy, vinegar and sesame; they have a punchy garlic-onion bite that cuts through rich meat or a simple bowl of rice. A portion is about 40 kcal. The usual mistake is mixing it hard, which bruises the chives and makes them bitter and slimy; toss lightly with your fingertips. Chef's tip: dress the chives with the oil first, then the salty and sour parts; the oil coats them and keeps them crisp longer.

8 minKoreanSidesVeganSpicy
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Kambu koozhPearl millet porridge

In the hot months in rural Tamil Nadu, and at the Aadi festival of the village goddesses, big clay pots of kambu koozh are made the evening before and ladled out cold at midday to farm workers and pilgrims. Pearl-millet flour is cooked into a thick porridge, left overnight to sour lightly, then thinned with buttermilk and salt and eaten with chopped raw shallots, green chilli and a bite of pickle. It is sour, filling and surprisingly refreshing. A glass is about 165 kcal. Allow 8–12 hours of fermenting, not counted in the times. The usual mistake is adding the buttermilk to warm porridge, which makes it grainy; it must be completely cold first. Chef's tip: cook the porridge in a clay or steel pot rather than non-stick; it ferments more evenly and gets that clean, tangy taste.

30 minIndianDrinksGluten free
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Sake no shioyakiSalt-grilled salmon

A piece of salt-grilled salmon with crisp, blistered skin is the heart of the traditional Japanese breakfast in ryokan from Hokkaido to Kyushu, set beside rice, miso soup and pickles, and in homes it is the plainest weeknight dinner of all. Salting the fish 10–15 minutes ahead in the fridge firms the flesh, draws out moisture and seasons it right through. Serve with grated daikon and a wedge of lemon. A portion is about 260 kcal. The common mistake is grilling straight from wet; pat the fillets very dry after salting, or the skin steams instead of crisping. Chef's tip: grill skin side up first under the grill, or skin side down first in a pan; the skin should get the most heat.

27 minJapaneseFishGluten free
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Sigeumchi doenjang gukSpinach soybean paste soup

Spinach doenjang-guk is one of the soups that appears most often on Korean breakfast and dinner tables in winter, when the short, sweet Pohang spinach called pohang-cho arrives from the east coast: a clear, savoury broth of fermented soybean paste with spinach, tofu and spring onion, eaten with rice and kimchi. It is usually made with anchovy stock; this version uses kelp and dried shiitake, so it is vegetarian. A bowl is about 60 kcal. The common mistake is boiling the doenjang hard for a long time, which makes it bitter and dulls its fragrance; dissolve it in, then simmer gently. Chef's tip: push the doenjang through a small sieve into the pot; it dissolves without lumps and leaves the husky bits behind.

20 minKoreanSoupsVegan
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Gajar matarCarrot and pea stir-fry

Come December, the carts in Delhi and Lucknow are full of long red Delhi carrots and pods of fresh peas, and gajar matar becomes the everyday sabzi of the season, packed into tiffins with paratha or eaten with dal and rice. Diced carrot and peas are cooked with cumin, a little ginger and dry spices until just tender and sweet. Children tend to like it for its colour and mild taste. A portion is about 120 kcal. The usual mistake is cutting the carrot too big, so the peas go wrinkly before the carrot is cooked; dice it to the size of a pea. Chef's tip: if you can find the red winter carrots, use them; they are sweeter and juicier than orange ones, so you need no sugar at all.

25 minIndianVegetarianVeganGluten free
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Gomoku mameSimmered mixed beans

Gomoku mame, "five-ingredient beans", is a pot of soybeans simmered with kombu, carrot, burdock, konnyaku and shiitake that grandmothers across Japan make on a Sunday and keep in the fridge for a week of small side dishes and bento, and it is often part of the New Year spread too. Every piece is cut to the size of a bean, so each spoonful has a little of everything, sweet, savoury and full of protein. This is vegetarian, with no bonito. A portion is about 150 kcal. Using cooked soybeans makes it a 45-minute dish; from dried, soak 150 g overnight and boil for 1 hour first. The usual mistake is cutting the vegetables in large chunks; they should be the size of the beans. Chef's tip: let it cool in its broth; the beans soak up the flavour as the temperature drops.

45 minJapaneseSidesVegan
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Tororo gohanMountain yam over barley rice

Tororo gohan is the speciality of Mariko-juku in Shizuoka, a post town on the old Tokaido road where travellers have stopped for bowls of it for four centuries, and it is now a simple, nourishing lunch all over Japan. Raw nagaimo (Chinese yam) is grated into a frothy, slippery purée, thinned with cool seasoned dashi and poured over hot barley rice, then topped with spring onion and nori. It sounds strange and tastes clean and comforting. This version uses vegetarian kombu dashi. A portion is about 330 kcal. Many people add a raw egg yolk: use a pasteurised egg if you do, especially for anyone pregnant, very young, older or with a weakened immune system. The common mistake is letting the dashi go in hot, which cooks the yam and loses its fluffiness; it must be cool. Chef's tip: grate the yam on the fine side of a grater, or the rough side of a suribachi bowl, and wear gloves; the raw sap can make skin itch.

20 minJapaneseRice & Grains
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Gondeure bapThistle greens rice

Gondeure, a mountain thistle that grows on the steep slopes of Jeongseon in Gangwon, kept villagers fed through lean springs, and gondeure bap is now what visitors travel to Jeongseon's five-day market to eat: rice cooked with the soft, dried greens and a little perilla oil, served with a soy, spring onion and sesame sauce. It is earthy, mild and fragrant, a little like artichoke. A portion is about 320 kcal. Dried gondeure must be soaked overnight and boiled for 20 minutes beforehand, which is not counted; Korean grocers also sell it ready-boiled and frozen. The common mistake is not squeezing the greens well, which makes the rice wet and soft. Chef's tip: toss the squeezed greens with a spoon of perilla oil and soup soy before they go on the rice; they season the grains as they steam.

45 minKoreanRice & GrainsVegan
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Kongnamul bapSoybean sprout rice

In Jeonju and Jeonbuk, the province famous for its soybean sprouts, kongnamul bap is the humble one-pot supper of winter: rice steamed with a thick layer of crunchy sprouts on top, so they wilt into the grains and give them a sweet, nutty flavour. Each person spoons on a sharp yangnyeom-jang, soy sauce with spring onion, garlic, chilli flakes and sesame, and mixes it through. A portion is about 300 kcal. Many homes add a little minced beef; this version keeps it vegetable-only. The common mistake is using the usual amount of water; the sprouts release a lot of liquid, so cut the water by about a fifth, or the rice turns mushy. Chef's tip: don't lift the lid while it cooks; the sprouts give off a raw, beany smell if the steam escapes halfway.

40 minKoreanRice & GrainsVegan
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Sogogi mugukBeef and radish soup

Sogogi muguk is the soup of ordinary Korean mornings and of the ancestral memorial table in Gyeongsang homes, where a clear version is offered on rites days: thin slices of beef brisket or round sautéed in sesame oil with squares of Korean radish, then simmered in water until the radish turns translucent and the broth sweet and beefy. It is seasoned only with soup soy sauce, garlic and salt and eaten with rice and kimchi. A bowl is about 160 kcal. The common mistake is skipping the sauté: frying the beef and radish together in sesame oil first is what makes the broth rich without hours of simmering. Chef's tip: cut the radish into thin, flat squares, not chunks; they cook quickly and release their sweetness into the soup.

40 minKoreanSoups
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Moong dal chillaMoong dal pancakes

In Jaipur and Lucknow, a stack of chilla is what a careful mother makes on a weekday morning when she wants the family to eat protein before school: soaked yellow moong dal is ground with ginger and chilli into a pale batter and spread thin on a hot tawa. They come off golden at the edges and soft in the middle, and are eaten with green chutney or rolled around a spoon of grated paneer for those who want more. Two chillas make a portion of about 205 kcal. The dal needs 3 hours of soaking first (or overnight), which is not counted in the times. The most common mistake is a batter that is too thick: it should pour like single cream, or the chilla turns stodgy and cracks when you flip it. Chef's tip: wipe the tawa with a halved onion dipped in oil between chillas; it greases the pan lightly and stops sticking without extra oil.

25 minIndianBreakfast & BrunchVeganGluten free
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Kakdi koshimbirCucumber peanut salad

Koshimbir is the cool, crunchy salad that sits on the left side of a Marathi thali in Pune and Nashik, eaten at lunch with varan-bhaat and served at every festival meal. This one is grated or finely chopped cucumber mixed with crushed roasted peanuts, green chilli and a little yogurt, then finished with a fizz of mustard seeds and asafoetida in hot oil. A portion is about 110 kcal. The common mistake is not squeezing the cucumber, which makes the salad watery within minutes; press out the juice (and drink it). Chef's tip: add the crushed peanuts at the last moment so they stay crunchy, and use a pinch of sugar only if your yogurt is very sour.

12 minIndianSaladsGluten free
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Beans foogathGreen beans with coconut

Foogath is the everyday vegetable of Goan Catholic homes in Margao and Panjim, a dry stir-fry of finely chopped beans, cabbage or gourd with onion, green chilli and plenty of freshly scraped coconut, eaten on the side of fish curry rice at Sunday lunch or with plain rice and dal at a weekday supper. It is mild, sweet and fresh-tasting. A portion is about 120 kcal. The common mistake is cooking the beans too long in a covered pan, which turns them khaki; cook them quickly and keep them bright green. Chef's tip: chop the beans very fine, almost into small rounds; that is the Goan way, and it lets them cook in a few minutes.

20 minIndianSidesVeganGluten free
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Filmjölk with muesliSoured milk with muesli

Swedish breakfast tables, from Stockholm flats to Norrland cabins, almost always have a carton of filmjölk: a mild, pourable cultured milk that is less sour than yogurt and thinner than kefir. It goes into a deep plate, never a glass, with muesli, fresh berries and a dusting of cinnamon. Here you can make your own filmjölk by culturing milk with a few spoons of shop-bought filmjölk or buttermilk. A common mistake is warming the milk too much, which kills the culture. Chef's tip: let it set at warm room temperature, about 20–22 °C, for 24 hours until it wobbles like soft custard.

5 minScandinavianBreakfast & Brunch
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Patra ni machhiSteamed fish in green chutney

No Parsi wedding feast in Mumbai or Navsari, the lagan nu bhonu, is complete without patra ni machhi: pieces of pomfret smothered in a bright green chutney of coconut, coriander, mint, green chilli and lime, wrapped in banana leaves and steamed. When the parcels are opened at the table the fish is moist and tender and the chutney tangy and fragrant. It is also an easy, light dinner at home. A portion is about 240 kcal. The common mistake is steaming too long: thin fillets need only 12–15 minutes, and overcooked fish turns dry and chalky. Chef's tip: pass the banana leaves briefly over a gas flame or dip them in hot water first; they turn soft and glossy and fold without tearing. Foil works if you can't get leaves.

35 minIndianFishGluten free
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Aehobak bokkeumStir-fried courgette

Aehobak, the pale green Korean courgette, is in every market from Gwangjang in Seoul to Busan's Jagalchi all summer, and a quick stir-fry of it is one of the banchan most often on the family table and in school lunches. Half-moon slices are lightly salted, then stir-fried with garlic until just tender and glossy, and finished with sesame. Many homes season it with saeujeot, salted shrimp; this version uses salt and a little soy instead, so it is vegan. A portion is about 45 kcal. The common mistake is overcooking, which leaves limp, watery slices; cook it hot and fast and take it off while the slices still have a little bite. Chef's tip: salting the slices for 10 minutes and patting them dry keeps them firm and stops the pan filling with liquid.

16 minKoreanSidesVegan
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Zupa jarzynowaMixed vegetable soup

Zupa jarzynowa is what a Polish kitchen makes when the vegetable drawer needs clearing: carrots, parsley root, celeriac, potatoes, cauliflower, green beans and peas, all diced small and simmered in one pot. From Białystok to Szczecin it is the Monday soup, the canteen soup and the soup for anyone off their food, and it is eaten with bread and a swirl of soured cream. A common mistake is putting everything in at once, so the beans and peas turn khaki and soft. Chef's tip: add the vegetables in stages, roots first, green things last, and every spoonful has a bit of bite.

50 minPolishSoupsGluten free
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Bugeo gukDried pollack soup

In Seoul, little restaurants near Mugyo-dong have served bugeo-guk since dawn for decades to office workers recovering from the night before, and at home it is the light, fortifying soup for any cold morning: shreds of air-dried Alaska pollack fried briefly in sesame oil, then simmered with radish and tofu into a milky, savoury broth, with beaten egg swirled in at the end. It is clean and comforting. Fish and egg are the allergens. A bowl is about 130 kcal. The most common mistake is using the dried shreds straight from the bag; soak and squeeze them first, or they stay tough and the soup is salty. Chef's tip: fry the pollack in sesame oil until it smells toasty before adding water; it is what turns the broth white and rich.

25 minKoreanSoups
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ZosuiRice and vegetable soup

In Japan, zosui is what happens to the last of the hotpot broth: when the nabe is nearly finished, leftover rice goes into the pot with beaten egg, and everyone shares the soft, savoury porridge at the end. It is also the light dish made at home for upset stomachs and cold nights, using any rice from the cooker. This version uses kombu-shiitake dashi, mushrooms and greens. Eggs are an allergen. A portion is about 260 kcal. The common mistake is stirring the rice too much, which turns it gluey like okayu; zosui should be loose, with separate grains in clear broth. Chef's tip: rinse the cooked rice briefly in a sieve before adding it; it washes off surface starch and keeps the broth clear.

20 minJapaneseRice & Grains
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Karei no nitsukeFlounder in sweet soy

Nitsuke is the quick, glossy way Japanese home cooks simmer white fish, and flounder (karei) is the classic, especially in Hokkaido and along the Sea of Japan coast, where it is bought whole and cut into steaks at the fishmonger's. The fish cooks in only 10 minutes in a small amount of soy, sake, mirin and sugar with ginger, spooned over until it glistens; the flesh stays soft and sweet. Serve with rice and a green vegetable, and the broth to spoon over the rice. A portion is about 210 kcal. Sake and mirin contain alcohol, boiled off before the fish goes in; the notes give swaps. The most common mistake is putting fish into cold liquid; it must go into boiling broth so the surface sets at once and the flesh doesn't go mushy. Chef's tip: use a pan just big enough for the fish in one layer, so the small amount of broth reaches all of it.

25 minJapaneseFish
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SpargelsalatWarm asparagus salad

Asparagus farms along the Baden Spargelstraße and in the Lüneburg Heath sell their spears straight from roadside huts in May, and this lukewarm salad is how many households there eat the first bundle. White and green spears are cooked just tender, cut into lengths and dressed while warm in a sharp vinaigrette of white wine vinegar, mustard, shallot and plenty of chives, so they soak up the flavour. It goes with new potatoes, or as a light lunch with bread. A frequent mistake is overcooking white asparagus until it is limp and stringy. Chef's tip: dress the spears while still warm and leave them for 15 minutes; cold asparagus barely absorbs the dressing.

30 minGermanSaladsVeganGluten free
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Macher jholLight fish curry

Macher jhol is the dish Bengalis miss most when they leave Kolkata: a thin, turmeric-yellow broth with pieces of rohu or catla, a few potato wedges and sometimes cauliflower or aubergine, eaten every day with plain rice at lunch. It is light, gently spicy with ginger and cumin, and finished with green chillies and coriander; it is the dish mothers make for children and anyone recovering from illness. A portion is about 260 kcal. The most common mistake is skipping the light frying of the fish, or frying it too long; a minute or two each side seals it and keeps it from breaking in the broth. Chef's tip: rub the fish with turmeric and salt for 10 minutes before frying; it firms the flesh and takes away any muddy taste of river fish.

40 minIndianFishGluten free
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Kiriboshi daikon no nimonoSimmered dried daikon

Kiriboshi daikon, radish cut into thin strips and dried in the winter sun, is a pantry staple in Miyazaki, where most of it is made, and in homes all over Japan; simmered with carrot and thin fried tofu it becomes a brown, sweet-savoury side that fills bento boxes and the small plates of a home dinner. The dried strips have a deeper, sweeter flavour than fresh daikon and a pleasant chew. This vegetarian version uses kombu-shiitake dashi. A portion is about 95 kcal. The common mistake is soaking the dried daikon for too long; 10–15 minutes is enough, or it goes limp and loses its sweetness. Chef's tip: keep the soaking water and use a little of it in the broth; it is full of flavour.

30 minJapaneseSidesVegan
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Chana sundalChickpea coconut stir-fry

On the sand of Chennai's Marina Beach, vendors sell sundal in paper cones at sunset, and during the nine nights of Navaratri every Tamil home makes a different sundal to offer at the golu doll display and hand out to visiting neighbours. This one is chickpeas tossed in a hot tempering of mustard seeds, urad dal, dried chilli and curry leaves, finished with fresh coconut and a squeeze of lime. A portion is about 190 kcal. Using cooked or tinned chickpeas keeps it under 20 minutes; if you start from dried, soak 120 g overnight and pressure-cook them until soft. The common mistake is wet, mushy chickpeas, which make the coconut clump; drain them well and let them steam dry for a few minutes. Chef's tip: add the coconut off the heat; cooked coconut loses its fresh, milky sweetness.

17 minIndianSnacks & StartersVeganGluten free
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Chwinamul muchimSeasoned aster greens

Chwinamul, the wild aster that grows on the mountains of Gangwon and the slopes around Jirisan, is one of the most loved spring greens in Korea, sold by grandmothers at village markets in April and dried for the namul of Daeboreum, the first full moon of the lunar year. Blanched and squeezed, it is seasoned with soup soy sauce, garlic and sesame oil and has a deep, herbal, slightly bitter flavour that wakes up the rice. A portion is about 45 kcal. If you can't find chwinamul, use spinach or watercress, blanched for less time. The common mistake is not squeezing the greens well, so the seasoning slides off; press them firmly in your fist. Chef's tip: season with your fingertips, rubbing the dressing gently into the leaves; Korean cooks call it son-mat, the taste of the hands.

15 minKoreanSidesVegan
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UlavacharuHorse gram soup

Horse gram (ulavalu) was once the grain fed to horses and the poorest farmers in the dry Rayalaseema and Krishna districts; today ulavacharu is a prized dish in Vijayawada restaurants, served with hot rice, a dot of ghee for those who eat it and fresh cream in the fancier places. The beans are boiled for a long time, and their dark, earthy cooking liquid is simmered down with tamarind, jaggery and spices into a thick, glossy, sweet-sour soup. A portion is about 210 kcal. The beans need soaking overnight first. The most common mistake is throwing away the cooking water: it is the soup. Chef's tip: let ulavacharu reduce slowly until it coats a spoon like thin gravy; that thick, almost syrupy finish is what separates it from rasam.

90 minIndianSoupsVeganGluten free
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ChawanmushiSteamed egg custard

Chawanmushi, "steamed in a tea bowl", is served in small lidded cups at the start of a kaiseki dinner in Kyoto, at sushi counters across Japan, and at home on cold evenings: a just-set egg custard made with dashi, so light it trembles, hiding pieces of chicken, prawn, shiitake and a ginkgo nut or two. It is eaten hot with a spoon. Eggs and prawns are allergens. A cup is about 110 kcal. The most common mistake is steaming on a high heat, which makes the custard puff up full of holes; keep the heat low and set the lid slightly open. Chef's tip: strain the egg mixture through a fine sieve before pouring; it removes the stringy whites and bubbles and gives a mirror-smooth top.

35 minJapaneseSnacks & Starters
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Thinai upmaFoxtail millet upma

Foxtail millet, thinai, was the grain of the Tamil hills long before rice took over, and in Coimbatore and Madurai it has come back into home kitchens as a lighter breakfast for diabetics and anyone watching their rice. Here it is cooked like a vegetable upma: a tempering of mustard seeds, urad and chana dal, then onion, carrot, beans and peas, and the rinsed millet simmered until each grain is fluffy and separate. A portion is about 250 kcal. The common mistake is too much water, which makes it gluey; use two and a half times the millet's volume and leave it covered off the heat to finish. Chef's tip: toast the rinsed millet in the pan for three minutes before the water goes in; it stays separate and tastes nuttier.

28 minIndianBreakfast & BrunchVeganGluten free
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Ragi dosaFinger millet dosa

Around Mysuru and the farming villages of south Karnataka, ragi is the everyday grain, and this no-ferment dosa is how many homes use it at breakfast when there is no idli batter in the fridge. Finger-millet flour is whisked with a little rice flour, onion and green chilli into a thin batter that is poured, not spread, so it sets into a lacy, crisp, dark brown crepe. Serve with coconut chutney or sambar. Two dosas are about 210 kcal. The usual mistake is spreading the batter like a normal dosa; ragi batter is too thin, so pour it from a height in a circle and fill the gaps. Chef's tip: let the batter rest for 10 minutes before cooking; the flour drinks up water and the dosas hold together better.

25 minIndianBreakfast & BrunchVeganGluten free
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Horenso no ohitashiSpinach in dashi

Ohitashi, "the soaked dish", is one of the three small sides of the everyday ichiju-sansai meal, and in Tokyo homes a little mound of spinach steeped in cool seasoned broth turns up beside grilled fish and miso soup most weeks of the year. Usually it is topped with bonito flakes; this vegetarian version uses kombu and shiitake dashi and a sprinkle of toasted sesame instead. It is clean, savoury and barely seasoned, so the sweetness of the spinach comes through. A portion is about 35 kcal. The most common mistake is not squeezing the spinach after blanching, which dilutes the broth into a watery puddle. Chef's tip: blanch the stems for 10 seconds before pushing in the leaves; the stems need longer, and this way the whole bunch is tender at once.

15 minJapaneseSidesVegan
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KräuterquarkHerb quark

On summer evenings across Germany, from Hamburg allotments to Swabian farmhouse kitchens, a bowl of herb quark sits in the middle of the Abendbrot table with rye bread, radishes and boiled new potatoes. Fresh low-fat quark is loosened with a little milk and linseed or sunflower oil, then packed with chopped chives, parsley and dill and a hint of garlic, so it tastes cool, tangy and green. It also goes on jacket potatoes at the fair and next to grilled vegetables at a barbecue. The usual mistake is chopping the herbs ahead and letting them sit, which turns them dark and bruised. Chef's tip: let the finished quark rest in the fridge for 20 minutes so the garlic mellows and the herbs flavour the whole bowl.

10 minGermanChutneys & DipsGluten free
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JapgokbapMultigrain rice

In Korean homes today, the bowl of rice beside the stew is more often japgokbap than plain white: short-grain rice cooked with a handful each of barley, brown rice, black rice, millet and beans, which turns it purple-grey, chewy and nutty. Supermarkets in Seoul sell ready-mixed bags of japgok for the rice cooker, and the habit goes back to times when rice was rationed and stretched with other grains. A portion is about 270 kcal, with far more fibre than white rice. The beans and brown grains need soaking: 4 hours or overnight (not counted). The common mistake is cooking it with the water for white rice; whole grains need about a quarter more. Chef's tip: soak the beans and brown grains separately from the white rice, which only needs 20 minutes; that way nothing ends up hard or mushy.

50 minKoreanRice & GrainsVegan
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Furofuki daikonSimmered daikon with miso

In the cold months, when the daikon in Kyoto and Nerima are fat and juicy, furofuki daikon is the warming dish that steams on the dinner table: thick rounds of radish simmered slowly in kombu broth until they are almost translucent and so tender they break with chopsticks, then topped with a glossy, sweet miso sauce. It is eaten as a light main or a side with rice. A portion is about 120 kcal. The most common mistake is rushing the simmer: the daikon should be cooked through to the centre, with no white, hard core. Chef's tip: bevel the edges of each round with a peeler and score a cross on the base; the rounds keep their shape and the heat reaches the middle.

60 minJapaneseVegetarianVegan
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Zupa kalafiorowaCauliflower soup

Late-summer cauliflowers from the market gardens around Kalisz and Poznań end up in zupa kalafiorowa, a chunky, comforting soup that Polish families eat on a September weekday with fresh bread. Small florets, potato and carrot simmer in broth, and soured cream and dill turn it creamy and fresh at the end. It is not blended: the pleasure is in the soft florets. A common mistake is adding the cauliflower with the potatoes, so it falls apart into mush. Chef's tip: simmer the cauliflower stalk with the potatoes for flavour and add the florets for only the last 8–10 minutes.

40 minPolishSoupsGluten free
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Zupa koperkowaDill and potato soup

In early summer, when bunches of dill tied with string pile up at Kraków's Stary Kleparz market, Polish cooks make zupa koperkowa: a light broth of potato, carrot and parsley root that gets almost a whole bunch of chopped dill at the end. It is a weekday lunch soup, often with a hard-boiled egg or a spoon of soured cream, and it tastes clean and green. A common mistake is cooking the dill with the vegetables, which turns it dull and grassy. Chef's tip: stir half the dill stalks in during simmering for depth, then add all the feathery leaves only once the pot is off the heat.

40 minPolishSoupsGluten free
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Kheera raitaCucumber yogurt dip

From Lucknow dinner tables to the biryani counters of Old Delhi, a bowl of cucumber raita is the cooling answer to anything spicy, and in summer it is eaten on its own with a paratha. Grated cucumber is folded into smooth, whisked yogurt with freshly roasted cumin, mint and a pinch of black salt. A portion is about 70 kcal. The common mistake is using yogurt straight from the pot without whisking, which gives a lumpy raita; whisk it smooth first and thin it with a spoon of cold water if needed. Chef's tip: roast whole cumin seeds in a dry pan and crush them yourself just before serving; the smoky smell is what makes a raita sing.

11 minIndianSidesGluten free
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Varagu pongalKodo millet pongal

Ven pongal, the peppery rice and dal porridge, is the Sunday breakfast of Tamil Nadu and the prasadam handed out at temples; in Chennai homes that have turned to millets, kodo millet (varagu) now often takes the rice's place. It cooks into the same soft, creamy mass with yellow moong dal, scented with crushed black pepper, cumin, ginger and curry leaves fried in a modest spoon of ghee, and is eaten with coconut chutney and sambar. A portion is about 280 kcal, far less ghee than the temple version. The mistake people make is serving it too thick; pongal firms up fast as it cools, so make it looser than you think. Chef's tip: crush the peppercorns coarsely in a mortar rather than grinding them fine; you want little bursts of heat in each spoonful.

35 minIndianRice & GrainsGluten free
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Patta gobhi matarCabbage and pea stir-fry

This is one of the plainest and most loved dishes of North Indian home cooking, made in Kanpur, Dehradun and Delhi on any weeknight when the fridge holds half a cabbage: finely shredded cabbage and green peas cooked fast with cumin, green chilli and turmeric until just wilted, still with some crunch. It goes into lunch boxes with ajwain parathas or onto the dinner thali with dal. A portion is about 110 kcal. The most common mistake is covering it for too long, which makes the cabbage watery and gives it a sulphur smell; cook it mostly uncovered on a fairly high heat. Chef's tip: shred the cabbage as finely as you can with a sharp knife; thin ribbons cook in five minutes and soak up the spices evenly.

25 minIndianVegetarianVeganGluten free
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MizutakiChicken hot pot

In Fukuoka's Hakata district, mizutaki restaurants have served this hotpot since the early twentieth century, and families make it at home all winter: bone-in chicken simmered in plain water until the broth turns cloudy and rich, then brought to the table with cabbage, leeks, tofu, mushrooms and spring onion and dipped in tangy ponzu. Diners first sip a cup of broth with salt, and the meal often ends with rice or noodles cooked in what is left. A portion is about 360 kcal. The most common mistake is simmering too gently: unlike a clear Western stock, mizutaki broth should bubble steadily so the collagen turns it milky. Chef's tip: blanch the chicken first and rinse it; it gives a clean, sweet broth with no scum.

90 minJapaneseChicken
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KachumberCucumber tomato onion salad

No North Indian or Gujarati thali is complete without a little heap of kachumber, the chopped salad that cuts through rich dal makhani, biryani or chhole in homes and dhabas from Delhi to Ahmedabad. Cucumber, tomato and onion are diced small and dressed only with lemon juice, salt, chilli and roasted cumin, so it stays crisp and sharp. A portion is about 40 kcal. The most common mistake is salting it too early; salt draws the water out of the cucumber and tomato and leaves a soggy puddle, so dress it just before serving. Chef's tip: soak the chopped onion in iced water for 5 minutes and drain; it loses its harsh bite and stays crunchy.

10 minIndianSaladsVeganGluten free
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Shlada beldia (Moroccan tomato and cucumber salad)

Shlada beldia, "country salad", sits next to the bread on almost every Moroccan table, from Marrakech grill stalls to a Tuesday family lunch in Oujda. Tomato, cucumber, onion and green pepper are diced as small as lentils, then dressed with lemon, olive oil, parsley and a pinch of cumin, so it eats like a fresh relish with grilled meat, tagines or eggs. The common mistake is dressing it too early: the tomatoes weep and it turns to soup, so salt it just before serving. Chef's tip: dice everything to the same tiny size; that's what makes it taste Moroccan rather than like a chopped salad.

15 minMoroccanSaladsVeganGluten free
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Shlada khiar (grated cucumber salad with oregano)

In the heat of a Fes or Marrakech summer, this ice-cold grated cucumber salad is served in bowls with spoons, half salad, half drink, alongside rich tagines or a plate of fried fish. Cucumber is grated and loosened with water, vinegar and a little sugar, then perfumed with crushed dried oregano or zaatar. Grating ahead and leaving it to sit in salt is the usual slip; the cucumber goes limp and bitter. Chef's tip: rub the oregano between your palms over the bowl to wake its oils.

10 minMoroccanSaladsVeganGluten free
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Gà luộc lá chanhPoached chicken with lime leaves

No northern Vietnamese ancestor altar at Tết or on a death anniversary is complete without a whole golden poached chicken, and once it comes down from the altar it is chopped and eaten with hair-thin shreds of lime leaf and a dip of salt, pepper and lime. The skin is taut and yellow, the meat juicy, and the broth goes on to make miến or cháo. Buy a chicken without its head and feet. Chef's tip: plunge the bird into iced water as soon as it is cooked; skip the ice bath and the skin wrinkles, loosens and loses its shine.

60 minVietnameseChickenGluten free
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Canh cua rau đayCrab and jute leaf soup

Through the sticky Hanoi summer, the cheapest and most loved soup is canh cua: tiny rice-field crabs pounded and strained so the sweet crab 'curds' float to the top of a broth of slippery jute leaves (rau đay) and luffa, eaten with rice and crunchy pickled aubergines. Away from the paddies, fresh crab meat gives the same soft curds; if you buy live crabs, cook only lively ones and discard any that are dead. Chef's tip: stir the broth only until it comes to a simmer, then leave it; keep stirring and the crab curds break into a cloudy mush.

40 minVietnameseSoupsGluten free
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Miến gàChicken glass noodle soup

Hanoi eats miến gà on chilly winter mornings and the day after Tết, when every kitchen has chicken broth left from the altar bird. The chewy, translucent mung bean noodles soak up a clean, gingery broth, topped with shredded chicken, spring onion, rau răm and fried shallots; a squeeze of lime and a few slices of chilli finish it at the table. It is light enough for breakfast and gluten free. Chef's tip: soak the noodles and blanch them separately just before serving; cooked in the broth, they drink it all and swell into a soggy tangle.

60 minVietnamesePasta & NoodlesGluten free
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Gỏi gà bắp cảiChicken cabbage salad

Gỏi gà turns up wherever Vietnamese families gather around a pot of chicken: alongside cháo gà at a weekend lunch, at death anniversaries and at roadside chicken restaurants on the way out of Saigon. Shredded poached chicken is tossed with fine cabbage, onion pickled briefly in vinegar and a fistful of peppery rau răm, then dressed with lime, fish sauce and sugar, so it is lean, crunchy and full of herbs. Chef's tip: soak the sliced onion in vinegar water for 10 minutes; raw onion left as it is overwhelms the delicate chicken.

40 minVietnameseChickenGluten free
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Trà atisôArtichoke tea

Artichokes arrived in the cool Đà Lạt highlands with French planters, and today the town's markets sell dried artichoke leaves, stems and flower buds for tea along with fresh heads for soup. Local cafés serve it hot on misty mornings and iced in the afternoon, slightly sweet, earthy and pleasantly bitter, and many Vietnamese drink it as a gentle tonic after rich meals. This version brews fresh globe artichokes with their stems; a 30 g bag of dried trà atisô works the same way. Chef's tip: skip the aluminium pan; artichokes react with it and the tea turns grey and metallic.

30 minVietnameseDrinksVeganGluten free
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Nộm hoa chuốiBanana blossom salad

Hanoi cooks make nộm hoa chuối on hot summer days and as a sharp, crunchy partner to boiled meats at family gatherings, when a banana blossom from the market is sliced paper-thin into acidulated water. The pale purple-white shreds taste faintly nutty and astringent, softened by a sweet-sour fish-sauce dressing, carrot, rau răm and plenty of toasted peanuts and sesame; many households add poached chicken or pig's ear. Chef's tip: slice the blossom straight into lime water and keep it submerged; sliced banana blossom left in the air blackens within minutes.

30 minVietnameseSaladsGluten free
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Bò tái chanhLime-cured beef salad

In Saigon's beer gardens bò tái chanh arrives as the first plate of the evening, a sharp, herb-heavy pile of thin beef slices dressed in lime juice and fish sauce with onion, rau răm and peanuts, scooped up with sesame rice crackers. Street cooks often leave the beef almost raw and let the lime 'cook' it; lime does not make beef safe, so this home version blanches the slices for a few seconds until they are cooked at least to medium, still tender and rosy at the centre. Chef's tip: squeeze out the lime juice before dressing; beef left sitting in a pool of lime turns grey and chewy.

20 minVietnameseMeatGluten free
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Podina raitaMint yogurt dip

Order a platter of tikka at a Burns Road or Gawalmandi grill and a steel bowl of pale green podina raita lands beside it without asking; it is the cooling counterweight to smoke and chilli, and at home it goes with biryani, pulao and kebab rolls too. Mint, a handful of coriander, one green chilli and freshly toasted cumin are whisked into thick yogurt until it is pourable but still clings to a piece of naan. The usual slip is blitzing the herbs in a blender with the yogurt, which thins it to a watery green drink; pound or chop the herbs separately and fold them in. Contains milk. Chef's tip: dry-roast the cumin seeds yourself and crush them at the last minute: the smoky, toasty smell is what makes a grill-house raita taste like one.

12 minPakistaniChutneys & DipsGluten free
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Shlada gar'a (cooked courgette salad with cumin)

In Meknes and Casablanca the pale courgettes of early summer are cooked down into this soft, spiced salad, one of several little dishes set out with bread before the main course. The courgettes are steamed with garlic, then crushed lightly with olive oil, cumin, paprika and lemon until spoonable but still chunky. Serve it cool with bread or alongside grilled fish. Watery courgettes are the usual problem; cook off all the liquid before seasoning. Chef's tip: add a handful of chopped coriander only at the end so it stays bright.

30 minMoroccanSaladsVeganGluten free
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Chorba khodra (light Moroccan vegetable soup)

Chorba khodra is the everyday soup of Moroccan homes from Tangier to Agadir, served for supper on cold evenings and to anyone feeling unwell. Carrots, courgettes, potato, turnip and celery simmer with onion, tomato, coriander, parsley, ginger and a little turmeric, then get blended into a smooth, light orange soup thickened with a spoon of fine vermicelli or semolina. Serve with bread and a lemon wedge. Most people boil it too long so the herbs turn dull; add the fresh herbs in the last 10 minutes. Chef's tip: a teaspoon of smen or olive oil stirred in right before serving gives it the roundness of the restaurant version. Contains wheat (vermicelli).

45 minMoroccanSoupsVegan
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Jamu kunyit asamTurmeric tamarind drink

Jamu gendong women still walk Solo and Yogyakarta lanes in the morning with baskets of bottles on their backs, and kunyit asam is the one most people buy: earthy fresh turmeric and sour tamarind boiled with palm sugar, strained and drunk cool. It tastes bright, tangy and faintly peppery, rather like a spiced lemonade. Families also make big jugs at home for hot afternoons. Chef's tip: wear gloves or scrub the board straight away; fresh turmeric stains hands, wood and plastic bright yellow within minutes.

30 minIndonesianDrinksVeganGluten free
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Canh mướp tômLuffa and prawn soup

In summer the trellises of Vietnamese gardens hang heavy with luffa, and canh mướp is what goes on the table most evenings from Hanoi to Huế: a clear, barely salted broth with soft, sweet gourd and a little chopped prawn, ladled over rice through the meal. It takes 20 minutes and very little oil, which is why mothers make it for anyone feeling the heat. Chef's tip: add the luffa last and pull the pot off as soon as it turns translucent; overcooked luffa goes slimy and the soup turns grey.

20 minVietnameseSoupsGluten free
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Fish tikka

On winter nights along Karachi's seafront and in the Do Darya restaurants, skewers of fish tikka go round the table straight from the grill, the chunks blushing red from chilli and yogurt with blackened corners. Firm white fish such as surmai (kingfish) or monkfish holds its shape while the marinade sets into a light, tangy crust, and it needs only lemon, sliced onion and a bowl of raita. The mistake most people make is marinating fish as long as chicken: more than 40 minutes and the lemon and salt start to 'cook' it, so it flakes apart on the skewer. Contains fish and milk. Chef's tip: rub the fish with lemon and salt first, rest it 10 minutes and pat dry before the yogurt goes on, so the marinade sticks and doesn't slide off.

50 minPakistaniFishGluten freeSpicy
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Cháo gàChicken rice porridge

Cháo gà is what Vietnamese mothers cook for anyone with a cold, and what late-night stalls in Hanoi and Saigon ladle out after midnight to people heading home. Toasted rice is simmered in chicken broth until it breaks into a loose, silky porridge, then topped with shredded chicken, lots of ginger and black pepper, spring onion and rau răm, with a side of gỏi gà if you are feeding a crowd. Chef's tip: toast the raw rice in a dry pan before simmering; untoasted rice gives a gluey, bland porridge instead of a nutty, loose one.

60 minVietnameseRice & GrainsGluten free
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Gỏi đu đủ khô bòGreen papaya salad with beef jerky

Outside Saigon's schools and in the alleys off Hồ Con Rùa, carts piled with shredded green papaya sell gỏi đu đủ khô bò by the plate as an after-school or after-work snack. The papaya is crisp and cool, tossed with strips of sweet-spicy beef jerky, Thai basil and rau răm, then drowned in a thin, sweet fish-sauce dressing and finished with peanuts and a squirt of chilli sauce. It is lighter and sweeter than Thai som tam and never pounded. Chef's tip: soak the shredded papaya in iced salted water and dry it well; skip this and the salad is limp and the dressing tastes watery.

20 minVietnameseSaladsGluten free
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Nước rau máPennywort juice

Saigon street carts blend nước rau má to order through the hottest part of the afternoon, pouring the bright green juice into plastic cups over crushed ice for office workers and students. Pennywort (rau má) tastes fresh, grassy and very slightly bitter, and southerners drink it to 'cool the body' in the dry season; some stalls blend in cooked mung beans or a splash of coconut milk to make it richer. Look for bunches of rau má in Vietnamese and South Asian grocers, where it is also sold as gotu kola. Chef's tip: strain twice through a fine cloth and drink it within the hour; left standing, it separates and darkens to a dull khaki.

15 minVietnameseDrinksVeganGluten free
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Ye-qey sir selataBeetroot and potato salad

Fasting-day platters at Addis Ababa restaurants and church feasts often carry a bright magenta heap of this cold salad beside the hot wats: boiled beetroot, potato and carrot tossed with lemon juice, thin red onion, green chilli and a little oil. It is sharp, sweet and cooling, a palate-cleanser between spoonfuls of berbere-red lentils. It differs from key sir alicha, the warm beetroot stew, in that everything is boiled whole, cooled and dressed raw. The usual slip is dressing the vegetables while hot, which turns the potatoes pink and mushy; let them cool first. Chef's tip: dress the onion and chilli in the lemon juice and salt ten minutes ahead so they soften and lose their sharp bite.

50 minEthiopianSaladsVeganGluten free
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Shlada batata (Moroccan cumin potato salad)

Shlada batata is one of the cooked salads that line up on a Moroccan table before Friday couscous, in Rabat as much as in the Rif: boiled potato chunks dressed while warm with olive oil, lemon, cumin, paprika, garlic and plenty of parsley, with no mayonnaise at all. It's eaten at room temperature with bread, or with grilled sardines. Dressing cold potatoes is the common mistake; they don't absorb the flavours, so toss them while they're still steaming. Chef's tip: a few slivers of preserved lemon peel make it unmistakably Moroccan.

30 minMoroccanSaladsVeganGluten free
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Sabanekh (Egyptian spinach stew)

When the winter spinach comes in, Egyptian cooks from Giza to the Delta stew it down with onion and finish it with ta'leya, the sizzling fry of garlic and ground coriander that defines so much home cooking. The result is soft, dark green and savoury, a little like a looser saag, and it's eaten with vermicelli rice and a squeeze of lemon. This vegan version adds a handful of chickpeas for body. The mistake to avoid is skipping the squeeze-out: wet spinach makes a watery stew. Chef's tip: the ta'leya should sizzle loudly as it hits the pot — Egyptian cooks call it the "shahka", the gasp, and it carries the aroma through the dish.

40 minEgyptianCurriesVeganGluten free
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Kosa bel salsa (courgettes in tomato sauce)

The pale green Egyptian kosa is shorter and sweeter than a supermarket courgette, and in summer Delta towns like Tanta cook it in tomato sauce several times a week. This vegan version keeps the rounds just soft enough to hold together, in a light sauce with garlic and a handful of dill. It is light enough for a hot evening, eaten with rice or torn baladi bread. The classic mistake is stirring too hard so the courgettes collapse into mush; shake the pan instead. Chef's tip: if you can find pale Middle Eastern courgettes, use them; they hold their shape better and taste nuttier.

40 minEgyptianCurriesVeganGluten free
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Rau luộc chấm kho quẹtBoiled vegetables with dipping sauce

Farm families in the Mekong Delta, in Đồng Tháp and Cần Thơ, used to stretch a few spoonfuls of salty kho quẹt across a whole basket of boiled garden vegetables, and it is now a nostalgic favourite in Saigon restaurants. The dip is pork fat rendered into crisp cracklings, then fish sauce, sugar, shallot, dried shrimp and black pepper bubbled down until thick and sticky enough to 'scrape' (quẹt) with a vegetable. The vegetables do most of the work, so the plate stays light. Chef's tip: take the dip off the heat while it still looks a little loose; it sets as it cools and, cooked too far, it burns bitter and turns rock-hard.

30 minVietnameseSidesGluten free
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ShiraaeVegetables in tofu dressing

Shiraae, 'white dressing', is one of the oldest dishes of Japanese temple cooking and still a gentle home side today, especially in the Kyoto area: blanched spinach, carrot and konnyaku folded into a creamy paste of tofu, ground sesame and a touch of white miso. It tastes mild, nutty and lightly sweet, rather like a Japanese answer to a dip-dressed salad. The common mistake is leaving the vegetables wet, which turns the dressing grey and runny; squeeze them well and dress just before serving. Chef's tip: for the silkiest dressing, grind the toasted sesame in a suribachi (or mortar) until it starts to turn oily, then mash the tofu straight into it.

28 minJapaneseSaladsVegan
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Yaki nasuGrilled aubergine

Summer evenings in Japanese homes and izakaya often bring a plate of yaki nasu: whole aubergines blackened over a flame until the skin is burnt and the inside collapses into smoky, silky strands. Peeled while hot, they are served chilled or warm with grated ginger, soy and spring onion. The classic topping is bonito flakes; this vegetarian version uses toasted sesame and a kombu–shiitake dashi in the dressing instead. The common mistake is pulling the aubergine off the flame too early, leaving a firm, bitter centre; it should feel completely floppy. Chef's tip: plunge the charred aubergines into iced water for a few seconds only, which makes them easy to peel without washing away the smoky flavour.

25 minJapaneseSidesVegan
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Luo han guo teaMonk fruit tea

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

20 minChineseDrinksVeganGluten free
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Shojin dashiKombu and shiitake stock

Zen temples in Kyoto and Kamakura build their whole cuisine on this stock: kombu kelp and dried shiitake soaked in cold water until the liquid turns golden and deeply savoury, with no bonito at all. It is the vegan dashi for miso soup, simmered vegetables, noodle broths and dipping sauces, and every vegetarian Japanese recipe on this site can use it. The common mistake is boiling the kombu, which releases slime and bitterness; it should never go beyond a gentle simmer, and taking it out just before boiling gives the cleanest flavour. Chef's tip: soak overnight in the fridge (mizudashi) for the best, roundest flavour with no effort, then keep the softened shiitake for a simmered dish.

20 minJapaneseBasicsVeganGluten free
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Kenchin jiruRoot vegetable and tofu soup

This hearty, clear soup is said to have been created at Kenchō-ji, the great Zen temple in Kamakura, where monks fried scraps of root vegetables and crumbled tofu in sesame oil before simmering them, so nothing was wasted. Today it is a winter staple in Kanto homes, especially in Ibaraki and Kanagawa: soft daikon, carrot, burdock, taro and konnyaku in a soy-seasoned kombu broth, nutty with sesame. A spoon of sake goes in at the end and simmers off; the note gives an alcohol-free swap. The common mistake is skipping the frying stage; it is the sesame oil that gives kenchin its richness. Chef's tip: tear the konnyaku and tofu with your hands instead of cutting, so the rough surfaces catch more broth.

40 minJapaneseSoupsVegan
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Dudhi nu shaakBottle gourd curry

When someone in a Gujarati house is unwell, or it's simply too hot to eat anything heavy, this is the shaak that appears with khichdi or thin rotli. Pale green bottle gourd cubes are cooked in a vaghar of cumin, mustard seed and hing with green chilli, a little tomato and a pinch of jaggery, and they release so much juice that almost no water is needed. With no onion, garlic or fresh ginger, it's everyday Jain food too. It ends up soft, light and gently sweet-sour, with a little thin gravy to soak into rice. The common mistake is adding water; dudhi is mostly water itself, and the shaak goes soupy and bland. Cover and let it stew in its own juice. Chef's tip: always taste a tiny raw piece first; a bottle gourd that tastes bitter can make you ill and must be thrown away.

30 minIndianSidesVeganGluten free
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Xiaomi zhou (golden millet porridge)

In Shanxi, Hebei and the rest of the north, where rice was once a luxury, a pot of golden foxtail millet porridge is breakfast with steamed buns and pickles, a light supper, and the first food given to new mothers and anyone who is unwell. It needs just millet and water, cooked until a thin, silky layer called mi you, 'rice oil', forms on top. The common mistake is to stir it constantly or add the millet to cold water; start with boiling water and let it simmer gently and it turns creamy without catching. Serve it plain, or with a few red dates or cubes of pumpkin simmered in. Chef's tip: toast the rinsed millet in a dry pan for a minute before boiling for a deeper, nutty flavour.

40 minChineseBreakfast & BrunchVeganGluten free
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Lü dou tang (chilled mung bean soup)

When the heat settles on Guangzhou, Wuhan or Shanghai in July, families keep a jug of mung bean soup in the fridge, and school canteens and workplaces hand it out by the bowl; traditional medicine calls mung beans 'cooling', a reason to drink it on the hottest days. It is just mung beans simmered with rock sugar until some burst and the liquid turns pale green or soft red, eaten chilled. The common mistake is cooking it in an iron or aluminium pan or leaving it uncovered too long, which turns the soup dark brown-red; a stainless steel pot with the lid on keeps it greener. Chef's tip: for a clear green soup, take a few ladles of the liquid after 10 minutes of boiling, before the beans split, and drink that as a lighter tea.

60 minChineseDessertsVeganGluten free
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Yin er tang (snow fungus sweet soup)

Gutian county in Fujian grows most of the world's snow fungus, a frilly white dried fungus that softens into a soft, jelly-like tangle when simmered. Mothers across southern China cook it into a lightly sweet soup with red dates, lotus seeds and goji, served warm in winter and chilled in summer, and it is thought good for the skin and for dry autumn coughs. Done well, the liquid turns thick and glossy on its own. The common mistake is not simmering long enough: under an hour the fungus stays crunchy and the soup thin. Chef's tip: tear the soaked fungus into small pieces and cut away the hard yellow base; the smaller the pieces, the more body the soup gets.

120 minChineseDessertsVeganGluten free
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Masala chaasSpiced buttermilk

No Gujarati lunch is finished until the steel glass of chaas comes round. From Ahmedabad pols to Kathiyawadi farmhouses, homemade dahi is thinned right down, churned with a wooden ravai or a blender, and seasoned with roasted cumin, black salt, a little ginger and green chilli, then poured ice-cold after dal-bhaat-shaak-rotli. It should be thin enough to drink in one go, salty, gently hot and full of coriander; that is what settles a heavy meal in May. Kerala's sambaram, with shallot and curry leaf, is a close cousin. A common mistake is churning thick, very cold full-fat dahi for too long: the fat clumps into flecks of butter and the chaas turns thin and greasy. Blend the dahi with only part of the water for a few seconds, then stir in the rest. Chef's tip: dahi that is a day old and slightly sour makes the best chaas; very fresh, sweet dahi tastes flat however much masala you add.

10 minIndianDrinksGluten free
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Turiya nu shaakRidge gourd curry

Turiya arrives in Gujarat's markets with the monsoon, and this quick, juicy shaak is a weekday staple from Rajkot to Navsari, eaten with rotli and a dollop of ghee, or with khichdi and kadhi. It is cooked the Jain way, in a vaghar of mustard seed, ajwain and hing with green chilli and dry ginger powder instead of fresh ginger, plus tomato and a pinch of sugar. The gourd turns silky and almost melts, leaving a light, sweetish gravy. A common mistake is overcooking: ridge gourd softens in about eight minutes and turns to mush soon after. Take it off the heat as soon as the pieces are translucent but still hold their shape. Chef's tip: scrape off only the hard ridges and leave the green skin between them; it keeps the pieces together and adds flavour.

25 minIndianSidesVeganGluten free
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Yamitsuki cabbageSesame cabbage salad

Yamitsuki means 'addictive', and this bowl of raw cabbage is what many Tokyo yakitori bars put down free the moment you sit, to nibble while the grill heats up. The leaves are torn rather than cut, tossed with sesame oil, garlic, salt and a little stock powder or soy, and finished with crumbled nori and sesame: crunchy, salty and hard to stop eating. The common mistake is dressing it too early; after ten minutes the salt draws out water and it goes limp. Chef's tip: tear the cabbage with your hands into bite-size pieces, because the ragged edges hold far more dressing than a knife-cut slice.

5 minJapaneseSaladsVegan
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Bingtang xueli (rock sugar stewed pears)

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

65 minChineseDessertsVeganGluten free
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Hijiki no nimonoSimmered hijiki seaweed

This is the quiet, dark heap of seaweed that turns up next to rice in set lunches all over Japan, and it is a staple of home bento boxes because it tastes just as good cold. Tiny black hijiki strands are simmered with carrot, thin fried tofu (aburaage) and soybeans in a sweet soy broth until the liquid is nearly gone. It is savoury, faintly of the sea and rich in fibre. Mirin contains alcohol; the note gives an alcohol-free swap, and this version uses fish-free kombu–shiitake dashi. A common mistake is skipping the rinse after soaking: dried hijiki carries sand, so swish it in fresh water twice. Because hijiki can hold inorganic arsenic, soak it well, discard the soaking water and eat it as a small side rather than daily in large amounts. Chef's tip: pour boiling water over the aburaage first to remove excess frying oil, so it soaks up the broth.

45 minJapaneseSidesVegan
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Osmanthus jelly (gui hua gao)

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

25 minChineseDessertsVeganGluten free
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Cu liu baicai (vinegar cabbage)Vinegar-fried cabbage

Through the long winters of Shandong, Hebei and Beijing, napa cabbage was the vegetable stored in every courtyard, and cu liu baicai is how northern homes turn it into a bright, quick dish in ten minutes. The thick white stalks are sliced thin and seared hard in a smoking wok, then splashed with black vinegar so they stay crunchy, juicy and sharp, with a little sweetness and the warmth of dried chilli. It goes with rice, steamed buns or dumplings. The classic mistake is crowding a cool wok, which stews the cabbage in its own water; cook in two batches if your pan is small. Chef's tip: add half the vinegar around the hot edge of the wok so it sizzles and turns fragrant, and the rest at the end for fresh tang.

15 minChineseVegetarianVegan
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Nam takrai (lemongrass drink)

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

20 minThaiDrinksVeganGluten free
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Gaeng liang (peppery pumpkin and lemon basil soup)

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

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

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

30 minThaiSoupsVeganGluten free
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Khai toon (Thai steamed egg with pork)

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

20 minThaiSidesGluten free
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Nieve de garrafa de limónLime water ice

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

60 minMexicanDessertsVeganGluten free
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Tacos de nopales asadosGrilled cactus tacos

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

25 minMexicanSnacks & StartersVeganGluten free
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Jícama con chile y limónJícama with chile and lime

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

10 minMexicanSnacks & StartersVeganGluten free
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Abobrinha refogadaSautéed courgette

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

22 minBrazilianSidesVeganGluten free
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Agua de pepino con limónCucumber lime drink

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

10 minMexicanDrinksVeganGluten free
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Caldo de pollo mexicanoChicken vegetable broth

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

90 minMexicanChickenGluten free
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Gỏi ngó sen chay (lotus stem salad)

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

30 minVietnameseSaladsVeganGluten free
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Repolho refogadoSautéed cabbage

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

20 minBrazilianSidesVeganGluten free
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Fruta con chileFruit with chile and lime

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

15 minMexicanSnacks & StartersVeganGluten free
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Agua de sandíaWatermelon drink

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

10 minMexicanDrinksVeganGluten free
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Canh bí đỏ chay (clear pumpkin soup)

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

25 minVietnameseSoupsVeganGluten free
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Yam makheua yao (grilled aubergine salad)

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

30 minThaiSaladsVeganGluten free
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Yam som o (pomelo salad)

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

25 minThaiSaladsVeganGluten free
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Canja de galinhaChicken and rice soup

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

75 minBrazilianSoupsGluten free
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Sopa de milpaCorn and squash soup

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

40 minMexicanSoupsGluten free
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Agua de melónCantaloupe drink

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

10 minMexicanDrinksVeganGluten free
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Nopales navegantesCactus in chilli broth with eggs

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

40 minMexicanSoupsGluten free
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Lẩu nấm chay (vegetarian mushroom hotpot)Mushroom hot pot

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

60 minVietnameseSoupsVegan
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Pla pao (salt-crusted grilled fish)

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

55 minThaiFishGluten free
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Nopales con huevoCactus and scrambled eggs

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

20 minMexicanBreakfast & BrunchGluten free
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Yam talay (Thai seafood salad)

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

25 minThaiFishGluten freeSpicy
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Sopa de flor de calabazaSquash blossom soup

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

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

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

35 minThaiFishGluten freeSpicy
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Poireaux vinaigretteLeeks in vinaigrette

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

30 minFrenchSaladsVeganGluten free
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Velouté de potironCreamy pumpkin soup

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

45 minFrenchSoupsGluten free
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Tomates à la provençaleBaked garlic breadcrumb tomatoes

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

55 minFrenchSidesVegan
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Velouté de topinamboursJerusalem artichoke soup

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

45 minFrenchSoupsGluten free
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CiambottaSummer vegetable stew

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

60 minItalianVegetarianVeganGluten free
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Potage cressonnièreWatercress and potato soup

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

35 minFrenchSoupsGluten free
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Passato di verdureSmooth vegetable soup

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

45 minItalianSoupsVeganGluten free
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Carottes râpéesGrated carrot salad

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

10 minFrenchSaladsVeganGluten free
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PeperonataStewed peppers and onions

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

45 minItalianSidesVeganGluten free
by KrazyBadal 0 views

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