Low-calorie recipes

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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 min

Korean Soups

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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 min

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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 min

Japanese Rice & Grains

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Baicai dun doufuCabbage and tofu stew

In Beijing, Shenyang and Harbin, napa cabbage is stored by the hundredweight for winter, and this gentle stew of cabbage and tofu is what many families eat on a cold evening with steamed buns or rice. The cabbage softens and sweetens into the broth, while the tofu turns silky and swells with flavour; ginger and white pepper give it warmth. Salt is the only seasoning, so it stays gluten free. Each portion has about 230 kcal and roughly 21 g of protein, from 150 g of firm tofu. The common mistake is adding all the cabbage at once: the leaves overcook while the thick stems stay crunchy. Chef's tip: fry the cabbage stems in the oil until their edges brown before adding water; it gives the broth a sweet, toasty depth.

35 min

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Wakatake-niBamboo shoot and wakame simmer

Wakatake-ni means 'young bamboo simmer', and in Kyoto it marks the few weeks of April when fresh shoots arrive from the hills around Rakusai; it is served in small bowls at home and in kaiseki menus as a quiet taste of spring. Tender bamboo shoot is simmered in a pale, lightly seasoned broth, and soft wakame goes in at the very end, so the bowl is all clean, sweet and sea flavours. Classic recipes use bonito dashi; this one uses kombu and dried shiitake, and sugar instead of mirin, so it is vegan and alcohol-free. It is a light side dish of about 4 g of protein per portion. The common mistake is boiling the wakame with the bamboo: it turns slimy and drab, so it needs only a minute. Chef's tip: cool the bamboo in the broth for 10 minutes before reheating; it drinks up the seasoning far better than it does while boiling.

35 min

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LaswaOkra and squash vegetable soup

Laswa is the humble vegetable soup of Iloilo and the Western Visayas, cooked on ordinary weekdays with whatever the garden or the market gives: okra, squash, string beans, aubergine and leafy greens, all in a light broth with onion and tomato. Ilonggo cooks often add shrimp; this is the vegetarian version, seasoned with salt and a little ginger. It is light and naturally a little thick from the okra, with about 3 g of protein per bowl; serve it with rice and fried tofu or a boiled egg. The most common mistake is stirring the pot too much once the okra goes in, which breaks it up and makes the soup slimy. Chef's tip: add the vegetables in order of how long they take, squash first and leaves last, so each one is just done.

25 min

Filipino Soups

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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 min

Vietnamese Sides

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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 min

Italian Sides

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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 minScandinavian Fish

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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 min

Mexican Soups

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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 min

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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 min

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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 min

Mexican Soups

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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 min

Italian Salads

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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 min

French Vegetarian

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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 min

Burmese Soups

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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 min

Persian Soups

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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 min

Peruvian Fish

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Potage cultivateurFarmer's vegetable soup

Potage cultivateur is the farmhouse soup of France, made in kitchens from Normandy to the Auvergne on cold evenings and eaten as a light supper with bread. The vegetables are cut into small, thin squares (the 'paysanne' cut), sweated slowly in butter, then simmered in water, so the broth stays clear and every spoonful has carrot, turnip, leek and potato. The old versions add bacon; this one is vegetarian. It is light, with about 4 g of protein per bowl; add a handful of white beans or serve with cheese on toast for more (choose a vegetarian cheese if you avoid animal rennet). The most common mistake is browning the vegetables: they should sweat gently until soft and shiny, never coloured. Chef's tip: cut every vegetable the same size, about 1 cm square and 3 mm thick, so they all cook in the same time.

50 min

French Soups

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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 min

Hungarian Desserts

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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 min

Vietnamese Vegetarian

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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 min

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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 min

Indonesian Sides

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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 min

Italian Fish

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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 min

Cuban Salads

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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 African Sides

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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 min

Bulgarian Chutneys & Dips

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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 min

Korean Sides

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Minestra di tenerumiSquash leaf and spaghetti soup

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

35 min

Italian Soups

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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 min

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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 minScandinavian Soups

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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 min

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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 min

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Salade tunisienneDiced tomato and cucumber salad

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

30 min

Tunisian Salads

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Seppie con piselliCuttlefish with peas

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

65 min

Italian Fish

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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 min

Brazilian Fish

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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 min

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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 min

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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 min

Russian Salads

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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 min

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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 min

Japanese Rice & Grains

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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 min

Indonesian Salads

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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 min

French Fish

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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 min

Brazilian Sides

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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 min

Japanese Pasta & Noodles

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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 min

Israeli Salads

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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 min

Bangladeshi Curries

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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 min

French Sides

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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 min

Hungarian Soups

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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 min

Sri Lankan Breakfast & Brunch

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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 min

Sri Lankan Salads

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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 min

Thai Meat

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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 min

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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 min

Japanese Salads

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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 min

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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 min

French Soups

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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 min

Italian Sides

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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 min

Chinese Chicken

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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 min

Indian Soups

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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 min

Japanese Rice & Grains

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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 min

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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 min

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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 min

Korean Rice & Grains

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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 min

Chinese Sides

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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 min

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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 min

Indian Breakfast & Brunch

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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 min

Chinese Sides

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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 min

Chinese Fish

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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 min

Chinese Salads

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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 min

Chinese Salads

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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 min

Japanese Vegetarian

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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 min

Japanese Chicken

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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 min

Korean Soups

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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 min

Indian Snacks & Starters

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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 min

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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 min

Indian Rice & Grains

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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 min

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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 min

German Chutneys & Dips

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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 min

Polish Salads

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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 min

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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 min

Indian Sides

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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 min

Polish Soups

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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 min

Polish Soups

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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 min

Japanese Snacks & Starters

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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 min

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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 min

Indian Soups

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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 min

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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 min

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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 min

Japanese Soups

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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 min

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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 min

Korean Sides

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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 min

Korean Salads

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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 min