Vegetarian Italian recipes

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Insalata di arance e finocchiOrange and fennel salad

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

15 min

Italian Salads

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CastagnoleCarnival fried dough balls

In February, from Bologna and Rimini down to Rome, pastry shop windows fill with castagnole, small fried balls of sweet dough the size of a chestnut (castagna), rolled in sugar while still warm. Children eat them by the bagful at Carnival parades, often in costume, and some bakeries fill them with custard or ricotta. Families in Romagna add a splash of anise liqueur or rum; this version flavours them with lemon and vanilla instead, so they are alcohol free. Chef's tip: fry them in oil that isn't too hot, about 165 °C; castagnole need time to puff and cook through to the centre.

40 min

Italian Desserts

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PizzelleAnise waffle biscuits

In Abruzzo, every family has its own pizzelle iron, often a wedding present engraved with the family's initials or a pattern of flowers. The thin, crisp waffles are baked for weddings, Christmas and Easter, and for the feast of San Domenico in Cocullo, flavoured with anise or lemon. Warm, they can be rolled into cones or tubes and filled. You need a pizzelle iron or a thin waffle maker. Chef's tip: lightly oil the iron only for the first pizzella; after that the batter's oil keeps them from sticking.

30 min

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Torta della nonnaLemon custard pine nut tart

Torta della nonna, "grandmother's tart", is on the dessert menu of almost every trattoria in Florence and across Tuscany: a shortcrust case filled with thick lemon-scented custard, covered with a second layer of pastry and scattered with pine nuts and icing sugar. Despite the name it was probably invented by a Florentine restaurant cook in the 1900s, but it tastes of family Sunday lunches. Contains pine nuts. Chef's tip: let the custard cool completely before filling the tart; warm custard melts the butter in the pastry and makes the base soggy.

90 min

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Torta capreseFlourless chocolate almond cake

Torta caprese was born on the island of Capri in the 1920s, the story goes, when a baker forgot to add flour to a chocolate almond cake and created a classic by accident. It is now the cake of the Amalfi Coast: dense, moist and fudgy in the middle, with a thin crackled crust and a dusting of icing sugar. Restaurants in Capri and Sorrento serve it with a spoonful of cream or lemon sorbet. It is naturally gluten free. Contains nuts. Chef's tip: take it out while the middle is still slightly soft; it firms up as it cools and stays moist for days.

65 min

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Pasta e lenticchiePasta and lentil stew

In Naples, pasta with legumes is weekday food, and pasta e lenticchie is the one every family makes in winter: small lentils cooked with garlic, celery and a little tomato until soft, then mixed short pasta (pasta mista, the broken ends of different shapes) is cooked right in the pot until thick and creamy. Lentils also bring luck for the New Year, so many families make it on 1 January. Chef's tip: cook the pasta in the lentils with only just enough water, adding it a ladle at a time; the starch from the pasta makes the stew creamy without any cheese.

50 min

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Zuppa di farro della GarfagnanaEmmer and bean soup

In the Garfagnana, the wooded mountain valley north of Lucca in Tuscany, farro (emmer wheat) has been grown for 2,000 years and has its own protected status. The classic local dish is a thick, warming soup of farro and borlotti beans, half of them puréed, with onion, carrot, celery, tomato and herbs, served in winter with a thread of new olive oil. Chef's tip: blend half of the cooked beans before adding the farro; it gives the soup a creamy body.

110 min

Italian Soups

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Pasta cresciutaPuffy yeast fritters

Pasta cresciuta means "risen dough", and that is all it is: a loose, sticky yeast batter dropped by the spoonful into hot oil, where it swells into airy, irregular puffs. In Naples the friggitorie around Piazza Mercato and the Quartieri Spagnoli sell them by the paper cone, plain or with a little seaweed (alghe) folded in, and at Christmas they appear as zeppoline on every table. They are best eaten within minutes, while crisp outside and chewy-soft within. Chef's tip: wet your spoon in a glass of water between each blob, so the sticky batter slides off cleanly into the oil.

90 min

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ScagliuozziFried polenta triangles

Scagliuozzi are triangles of firm polenta fried until blistered and golden, and in Naples they are rarely eaten alone: the friggitorie of Via dei Tribunali and the Pignasecca market tuck them into a cuoppo, a cone of brown paper, with zeppoline and potato croquettes. People buy them mid-morning or on the evening passeggiata and eat them walking, still too hot to hold. The outside shatters, the inside stays soft and sweet with corn. Make the polenta the day before so it sets firm. Chef's tip: cook the polenta thick enough that a spoon stands up in it; soft polenta spits and falls apart in the oil.

60 min

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Insalata di pastaCold pasta salad

When Milan's offices empty onto park benches in July, the schiscetta (the Milanese word for a packed lunch tin) usually holds pasta fredda: short pasta dressed with olive oil, sweet cherry tomatoes, little mozzarella balls, black olives and torn basil. It is made the night before and tastes best at cool room temperature, never fridge-cold. The common mistake is rinsing the cooked pasta under the tap until it is icy and then dressing it: the starch closes up, the oil slides off and the salad tastes flat. Many mozzarellas are made with animal rennet, so look for one labelled vegetarian, or use cubes of a vegetarian cheese. Pack it with an ice pack and take it out of the bag 20 minutes before eating. Chef's tip: toss the drained, still-warm pasta with half the oil and the salted tomatoes straight away so it drinks up their juice.

27 min

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Polpette di zucchineCourgette and cheese balls

Across Puglia, Campania and Sicily, summer gardens overflow with courgettes, and the glut ends up grated into polpette that are fried for supper and packed cold the next day for school and work. They are crisp outside and soft and herby inside. The common mistake is skipping the squeeze: courgette is mostly water, and if you don't wring it out the mix stays sloppy and the balls fall apart in the pan. Traditional recipes use Parmigiano or pecorino, which are always made with animal rennet, so this version uses a vegetarian Italian-style hard cheese. Chef's tip: let the shaped balls rest in the fridge for 15 minutes so the breadcrumbs swell and they hold their shape.

45 min

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Limonata a cosce aperteFizzy lemonade

On hot afternoons along the Lungomare and in Piazza Sannazaro, the old acquafrescai kiosks squeeze half a lemon into a glass of sparkling water, then add a pinch of bicarbonate of soda. The drink foams up and over the rim, so you have to lean forward with your legs apart to drink it without soaking your shoes, which is where the cheeky name comes from. It tastes sharp, salty-fresh and very fizzy, and Neapolitans swear by it after a heavy lunch. Chef's tip: have the glass at your lips before you stir in the bicarbonate; the foam rises in seconds.

5 min

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Mela grattugiata (grated apple)

Ask any Italian nonna what a baby has for merenda, the mid-afternoon snack, and she will mime grating an apple: in homes from Turin to Bari, a sweet apple is grated very finely on the small holes of a grater and spooned up at once, before it turns brown. Paediatricians in Italy suggest it from six months, and for the first few times many parents steam the apple briefly so it is softer still. It tastes fresh and naturally sweet; the old habit of crumbling in a biscuit or a spoon of sugar is not for babies under one, and honey never. It is free of the major allergens. Chef's tip: a squeeze of lemon is often added to stop browning, but for babies simply grate it right before serving.

8 min

Italian Desserts

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LampascioniWild hyacinth bulbs

Lampascioni, the bulbs of the wild tassel hyacinth, are dug in winter and spring in the fields of Puglia and Basilicata and sold in nets in Bari and Matera markets. They look like small red onions and have a pleasantly bitter, earthy bite that the people of Salento love as an antipasto or side to grilled meat, beans or eggs. Suitable as part of a balanced diet, they are high in fibre: about 120 kcal and 12 g carbohydrate per portion. The usual mistake is not soaking them long enough; unsoaked lampascioni are very bitter, so change the water several times. Jarred lampascioni in brine, rinsed well, are a quick alternative. Chef's tip: cut a small cross in the root end of each bulb so the bitterness leaches out and they cook evenly.

60 min

Italian Sides

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Ceci in ziminoChickpeas stewed with chard

In Genoa and along the Tuscan coast, ceci in zimino is the dish of Lenten Fridays and the first cold days of All Souls in November, when the household cooks a big pot of chickpeas and stews them with chard and a little tomato. The chickpeas turn creamy, the chard gives a gently bitter green sauce, and a spoon of good oil on top makes it taste of the Riviera. Serve it as a main dish with toasted wholegrain bread. Suitable as part of a balanced diet, it is high in fibre and plant protein: about 300 kcal and 32 g carbohydrate per portion. The usual mistake is adding the chard leaves too early so they turn brown; keep them for the last 10 minutes. Chef's tip: mash a ladleful of chickpeas with a fork and stir them back in to thicken the zimino naturally.

50 min

Italian Curries

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ScafataBroad bean and chard stew

Scafata comes from the hill towns of Umbria, around Spoleto and Foligno, where it is cooked in late April and May when the first fresh broad beans, chard and spring onions arrive together. The beans are stewed slowly in olive oil and tomato until they are soft and creamy, with the chard melting into a green, fragrant sauce scented with wild fennel or mint. Eat it warm with a slice of wholegrain bread. Suitable as part of a balanced diet, it is rich in fibre and plant protein: about 240 kcal and 22 g carbohydrate per portion. The usual mistake is boiling it fast, which toughens the beans; it needs a lazy simmer. Chef's tip: double-pod only the large, older beans; young ones can be cooked in their pale skins.

50 min

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Caffè shakeratoShaken iced espresso

When July heat settles over Italian piazzas, bar regulars from Rome to Bologna switch their morning or after-lunch espresso for a shakerato. The barista pulls a fresh shot, tips it into a cocktail shaker with ice and sugar, shakes hard for fifteen seconds and strains it into a chilled martini or wine glass, where it settles into a dark body under a thick, beige, mousse-like crema. It tastes intense and bittersweet, colder and smoother than iced coffee, with a texture almost like a light cream. The common mistake is using too little ice or shaking half-heartedly: the coffee stays warm and the foam collapses within seconds. Fill the shaker at least half full with ice and shake until the metal is too cold to hold comfortably. It is ready when you hear the ice rattle softly and the shaker frosts over, and the pour has a thick foam on top. One shaker holds one double espresso, so it is fairly strong in caffeine. Chef's tip: dissolve the sugar in the hot espresso before adding ice; granulated sugar barely melts once the coffee is cold.

5 min

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Caffè lecceseEspresso with almond milk over ice

In Lecce and the towns of Salento, summer mornings start at the bar with a caffè in ghiaccio, and the local version, a fairly recent invention now poured everywhere from Otranto to Gallipoli, adds a pour of latte di mandorla: the sweet almond-milk syrup Puglian bakers have made for generations from local almonds. A short glass is filled with ice, the almond syrup goes in, and a hot espresso is poured straight over so it cracks the ice and blends into a pale, cold, nutty coffee. It is sweet without being sticky, with a marzipan aroma and a clean bitter finish. The common mistake is letting the espresso cool before pouring: it no longer melts and mixes with the dense syrup, which then sits at the bottom. Pull the shot and pour it at once, then stir. It is ready when the drink is evenly caramel-coloured and the glass feels icy. Lecce bars serve it from about May to late September, often with a pasticciotto. Espresso means a fair hit of caffeine. Chef's tip: if you can only find unsweetened almond drink, stir 1 tsp of sugar into it first, but real Puglian almond syrup gives the true taste.

4 min

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Spremuta di arance rosseFresh blood orange juice

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

5 min

Italian Breads & Parathas

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Pane toscanoUnsalted Tuscan bread

Pane toscano, called pane sciocco ('foolish' or 'bland' bread) in Florence and Siena, is the saltless loaf that Tuscans have eaten for centuries; legend blames a medieval salt tax. It has a thick, crackly crust and an open, chewy crumb, and it is made to be eaten with salty prosciutto, pecorino and ribollita, or soaked in panzanella and pappa al pomodoro. There is no salt in the dough: about 0.0 g salt per slice. The usual mistake is under-proving: without salt the dough rises fast, and with too little rest it tastes floury; a starter and a slow rise give it flavour. Chef's tip: bake with steam (a tray of boiling water in the oven) for the first 15 minutes, which is what gives the crust its proper Tuscan crunch.

70 min

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Gremolata

Gremolata is the Milanese finishing touch spooned over ossobuco on Sunday tables across Lombardy, and it brightens any slow-cooked stew, roast vegetables, beans or grilled fish. Flat-leaf parsley, lemon zest and raw garlic are chopped together so finely that they become a fragrant green confetti; the fresh, sharp flavour wakes up a dish so much that you need far less salt. About 0.0 g salt per portion. The usual mistake is grating the white pith with the zest, which makes it bitter; take only the yellow skin. Make it no more than an hour ahead, as the garlic gets harsh and the parsley darkens. Chef's tip: chop the garlic first with a few parsley leaves, so the juice soaks into the herbs instead of sticking to the knife.

5 min

Italian Chutneys & Dips

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SalmoriglioLemon, oregano and oil sauce

Salmoriglio is the sauce of Sicily and Calabria's summer grills, brushed over swordfish in Messina and over grilled aubergine and peppers in every courtyard from Palermo to Reggio. Olive oil is whisked with lemon juice, a little warm water, dried oregano and garlic until it turns pale and creamy, and the herbs and citrus do the seasoning that salt usually does. This version uses no salt: about 0.0 g salt per portion. The usual mistake is pouring it over cold food; brush it onto food straight off the grill so the heat releases the oregano's perfume. Use Sicilian oregano on the stem if you can find it. Chef's tip: whisk the oil in slowly over a bowl set on warm water, the old way, and the sauce emulsifies and stays creamy.

5 min

Italian Chutneys & Dips

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Caffè alla nocciolaEspresso with hazelnut cream

Naples takes its espresso seriously, and its bars along Via Toledo and the Lungomare also serve this richer cousin: a small glass cup smeared with hazelnut cream, a hot ristretto poured in, and a cap of cremina, the pale foam Neapolitans make by beating the first drops of coffee with sugar. It is drunk standing at the counter at mid-morning or after lunch as a little treat, and in summer the same flavours come as a cold crema al caffè. It tastes of roasted hazelnut and dark coffee, sweet and nutty, with a soft, airy foam that melts into the cup. The common mistake is whisking the cremina with too much coffee: it stays liquid and never turns pale. Use just a teaspoon of the first, thick drops and beat hard. It is ready when the foam is light beige, thick and falls from the spoon in ribbons. Espresso means a fair amount of caffeine, so keep this one for grown-ups. Chef's tip: warm the glass under hot water first and swirl the hazelnut cream up the sides; the hot coffee melts it into stripes as it goes in.

6 min

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Negroni

The story goes that around 1919, in a café on Florence's Via de' Tornabuoni, Count Camillo Negroni asked for his usual Americano with gin in place of the soda water. A century later the Negroni is the backbone of Italian aperitivo: drunk between six and eight in the evening, with olives, salted crisps or little crostini, before dinner rather than with it. It is a drink for adults only and a strong one, so one is plenty; drink responsibly. Taste it and you get bitterness first, then dark herbal sweetness from the vermouth and a dry juniper finish, all lifted by the smell of fresh orange oil. The texture should be silky and weighty. The common mistake is shaking it: shaken, a Negroni turns cloudy, foamy and watery. Stir it over ice instead for 20–30 seconds. It is ready when the outside of the mixing glass is frosted, the drink has softened slightly in colour and it pours like glossy syrup. Choose a bitter aperitivo coloured without carmine, and check the vermouth label if vegan matters. Chef's tip: serve it over one large clear ice cube; it melts slowly and keeps the last sip as good as the first.

5 min

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Bellini

Venice invented the Bellini in the late 1940s, when a bar owner near San Marco mixed puréed white peaches with Prosecco and named the pale pink result after the Renaissance painter Giovanni Bellini. It is still a seasonal pleasure, best from July to September when white peaches are ripe and scented, and drunk late in the morning, at weddings or before lunch on the lagoon. This is a drink for adults only, though a gentle one. It should taste of fresh peach first, soft and perfumed, with the Prosecco adding light fizz and dryness, and the texture should be smooth and lightly velvety, never pulpy. The usual mistake is pouring the Prosecco fast onto the purée: it foams over and the peach stays sunk at the bottom. Tilt the glass, pour slowly in two goes and give a single gentle stir. It is ready when the drink is an even blush pink from top to bottom with a fine, slow bead. Enjoy it with food and drink responsibly. Out of season, use frozen white peach purée or ripe yellow peaches with a little more lemon. Chef's tip: a single raspberry blended into the purée gives the classic pink colour without changing the taste.

12 min

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Spritz venezianoProsecco spritz

In Venice the spritz is not a trend but a timetable. From late afternoon the bàcari around Rialto fill up, and people stand at the counter with a glowing orange glass in one hand and a cicchetto of baccalà or a meatball in the other. The drink goes back to the Austrian soldiers who 'spritzed' Veneto wine with water; the bitter aperitivo came later. It is for adults only, light and long: bitter orange and rhubarb notes, dry bubbles from the Prosecco, a briny note from the olive, and a clean, cold finish that makes you hungry. The common mistake is pouring the aperitivo in first, so it sinks to the bottom and the first sips are just wine. Follow the Venetian 3-2-1: Prosecco first, aperitivo next, a splash of soda last, then one stir. It is ready when the colour is even, the glass is beaded and the bubbles are still lively. Have one or two with food and drink responsibly. Choose a Prosecco labelled vegan if that matters. Chef's tip: in Venice you will be asked which bitter you want; a sharper, more bitter red aperitivo makes a drier spritz than the sweeter orange one.

5 min

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Pasta e zuccaPasta with pumpkin

When the long Neapolitan pumpkins appear in autumn markets, pasta e zucca becomes the weekday lunch in Naples and around the Bay. The pumpkin is cooked down in olive oil with garlic and rosemary until it turns into a soft orange sauce, then short pasta is cooked in the same pot with a little water so it comes out velvety, sweet and peppery. Children love it, and it needs nothing more than grated cheese. The usual mistake is using a watery pumpkin, which never thickens; choose a dense, deep-orange squash such as butternut or delica. Chef's tip: save a few small cubes of pumpkin and add them later, so you get both a creamy sauce and soft pieces to bite into.

40 min

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Pasta e cavolfiorePasta with cauliflower

Pasta e cavolfiore belongs to the family of thick Neapolitan 'pasta e…' dishes eaten at home on Fridays and cold weekdays, when a single cauliflower and a handful of mixed pasta ends have to feed the family. The cauliflower is softened with garlic, a little tomato and chilli, then the pasta is cooked right in it with small additions of hot water until the whole pot is creamy and the cauliflower has partly melted into the sauce. Finish with pecorino and black pepper. The usual mistake is cooking the cauliflower in big florets, which never break down; cut it small so some of it becomes the sauce. Chef's tip: let it rest for two minutes off the heat after the cheese goes in; it thickens into the proper 'azzeccata' texture that holds a fork upright.

40 min

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Riso e verzeRice and cabbage soup

Riso e verze is a Lombard and Venetian farmhouse supper for the coldest months, when Savoy cabbage has been sweetened by the frost. Shredded cabbage is stewed slowly in butter and onion until it melts, then rice and stock go into the same pot and simmer into a thick, spoon-standing soup finished with grated cheese. Serve it in deep bowls with black pepper and crusty bread. The usual mistake is boiling the cabbage straight in stock, which makes it taste of sulphur; stew it in butter first until it is soft and sweet. Chef's tip: make it a little loose, because the rice keeps drinking the broth as it stands.

45 min

Italian Soups

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FarrottoFarro cooked like risotto

In the hills of the Garfagnana and around Spoleto, where farro has been grown since Roman times, cooks make farrotto in autumn and winter as a heartier cousin of risotto. Semi-pearled farro is toasted in olive oil with onion and celery, then cooked slowly with hot vegetable stock, ladle by ladle, until the grains are tender but still bouncy and wrapped in a light, creamy sauce. Finish with pecorino and serve as a main with a green salad. The usual mistake is stirring as constantly as for risotto; farro releases less starch, so stir every few minutes and beat in the cheese at the end for creaminess. Chef's tip: toast the dry grains until they smell like popcorn before adding any liquid; it deepens the nutty flavour.

55 min

Italian Rice & Grains

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Pasta e broccoliPasta with broccoli

In Neapolitan homes pasta e broccoli is a midweek winter lunch, the sort of 'pasta e…' dish where vegetables and pasta are cooked in the same pot until they turn creamy without any cream. Broccoli is simmered with garlic, chilli and olive oil until it falls apart, then broken short pasta goes straight in with a little hot water and is stirred like a risotto, so the starch binds it all into a thick, green sauce. Finish with grated cheese and a thread of good oil. The usual mistake is adding too much water at once, which turns it into soup; add a ladle at a time. Chef's tip: chop the broccoli stalks finely and start them first, because they give the sauce most of its body.

35 min

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Agretti all'agroSaltwort with lemon

Agretti, also called barba di frate or 'monk's beard', appear in Roman and Tuscan markets for a short season in March and April, tied in bunches that look like thick chives. Blanched for a minute and dressed all'agro, with lemon and good olive oil, they are a juicy, slightly salty spring side for an egg dish, grilled fish or beans. Suitable as part of a balanced diet, they are almost free of starch: about 80 kcal and 3 g carbohydrate per portion. The usual mistake is overcooking them into limp threads; they should keep a crisp, spinach-like snap. Chef's tip: agretti are naturally salty, so taste before adding any salt at all.

15 min

Italian Sides

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Calia e simenzaRoasted chickpeas and pumpkin seeds

Calia (toasted chickpeas) and simenza (salted pumpkin seeds) are sold together in twisted paper bags by the old caliari of Palermo, at the Festino of Santa Rosalia in July, along the Foro Italico seafront and outside the Teatro Massimo after a show. You crack the seeds with your teeth and chase them with the crunchy, nutty chickpeas, a habit that can last a whole evening. This home version roasts soaked dried chickpeas and salted seeds in the oven. Chef's tip: dry the soaked chickpeas really well; any surface water steams them instead of making them crunchy.

60 min

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Pitta 'mpigliataHoney and walnut pastry spiral

High in the Sila mountains, the town of San Giovanni in Fiore bakes pitta 'mpigliata for Christmas and for weddings: ribbons of thin pastry rolled up with walnuts, raisins, cinnamon and cloves into little rosettes, packed side by side in a round tin and soaked in warm honey once baked. The name means something like 'wrapped-up cake', and it looks like a dish of flowers. It keeps for days, growing stickier and more fragrant. The dough is traditionally made with white wine and a splash of anise liqueur; this version uses orange juice and ground anise, with no alcohol. Chef's tip: roll the pastry as thin as you can; thick ribbons bake doughy in the middle.

90 min

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FriselleTwice-baked bread with tomato

Friselle are rings of bread split in half and baked a second time until rock hard, so they kept for months on fishing boats and in farmhouses across the Salento. To eat them you dip them briefly in cold water, then pile on crushed ripe tomatoes, oregano and plenty of olive oil; the bread softens just enough while keeping a crunch in the middle. On August evenings in Lecce and along the coast they are the easiest supper there is. Every Puglian bakery sells them and Italian delis stock them, so this recipe uses bought friselle, made from wheat or the darker, nuttier barley. Chef's tip: dip, don't soak; a few seconds is enough, and the tomato juice finishes the job.

10 min

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Peperoni cruschiCrisp fried dried peppers

In late summer the villages around Senise, in southern Basilicata, hang long garlands of thin red peppers from balconies to dry in the sun. Once dried, a few seconds in hot oil turns them into peperoni cruschi: glassy, brittle and sweet with a faint smoky note, eaten like crisps or crumbled over pasta, beans, fried eggs and mashed potatoes. Lucanians call them their red gold and keep a jar of them on the table all winter. Chef's tip: get the oil hot but not smoking and count to five; the colour should stay bright red.

10 min

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Strascinati con mollica e peperoni cruschiPasta with breadcrumbs and crisp peppers

Strascinati get their name from the way they are made: a piece of semolina dough is dragged (strascinato) across a wooden board under two or three fingers, so it curls into a wide, ridged shell. In the hill towns of Basilicata they are rolled on Sunday mornings and tossed with the simplest dressing of the poor kitchen, olive oil, garlic, breadcrumbs fried until crunchy and crushed peperoni cruschi, the sweet dried peppers of Senise. The crumbs stand in for cheese, which once was a luxury. Chef's tip: fry the breadcrumbs separately and add them at the table, so they are still crackling when you eat.

60 min

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CiaudeddaArtichoke, broad bean and potato stew

When the first artichokes and broad beans arrive in April and May, Lucanian kitchens make ciaudedda: a gentle one-pot stew of artichoke wedges, sweet young beans, potatoes and spring onions, cooked slowly in olive oil and a little water until everything is soft and glossy. Around Potenza and in the Vulture hills it is served as a main course with bread, or as a side at Easter lunch. Many cooks start it with diced pancetta; this version leaves it out and lets the vegetables do the work. Chef's tip: let it rest for 10 minutes off the heat before serving, as the flavours deepen once it stops bubbling.

50 min

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Fave e cicorieBroad bean purée with chicory

Few plates say Puglia as plainly as this one: a pale, velvety purée of dried broad beans beside a tangle of boiled wild chicory, the two joined by a stream of green olive oil. Families from the Murgia to the Salento cook it on winter weekdays and through Lent, and Bari trattorias still put it on the menu as the true taste of cucina povera. The beans are sweet and earthy, the greens bitter, and every forkful should carry a little of both. Chef's tip: buy dried broad beans that are already skinned and split; they cook to a cream on their own, with no sieving.

90 min

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PanzerottiFried tomato and mozzarella pockets

Walk through old Bari in the early evening and you will smell panzerotti before you see them: palm-sized half-moons of soft yeast dough, sealed around tomato and mozzarella and fried until blistered and golden. They are smaller and plumper than a Neapolitan pizza fritta and nothing like a baked calzone; you eat them standing up, straight from a paper bag, blowing on the first bite because the filling is molten. Puglian families make a big batch for Saturday nights and children's parties. Chef's tip: dice and drain the mozzarella for an hour beforehand, because a wet filling is what makes them burst in the oil.

90 min

Italian Fast Food

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Focaccia baresePotato focaccia with tomatoes

Bari's focaccia is made with boiled potato and durum semolina in the dough, which gives it a tender, almost creamy crumb under a base that fries in olive oil until crisp. It is baked in round iron pans, studded with squashed cherry tomatoes and olives, and sold by the slice at every bakery in the city from mid-morning, warm, folded in paper. On the beach in summer it goes round in squares with a cold drink. This is the Bari version, quite different from a plain herb focaccia or the cheese-filled focaccia of Recco. Chef's tip: be generous with oil in the pan; that layer is what turns the underside golden and crunchy.

155 min

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Spaghetti all'assassinaCharred spicy spaghetti

Spaghetti all'assassina was born in a Bari restaurant in the late 1960s and has become the city's cult late-night pasta. The raw spaghetti go straight into a hot iron pan with garlic, chilli and tomato, and are cooked like a risotto, a ladle of tomato broth at a time, until some strands blacken and turn crunchy while others stay chewy. It is smoky, sweet and properly hot, and Baresi argue about how burnt it should be. Chef's tip: use a wide iron or steel frying pan, never non-stick; you want the pasta to stick a little and scorch.

35 min

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PasticciottoCustard-filled shortcrust pastries

In Lecce the day starts at the bar with a pasticciotto still warm from the oven: a little oval of crumbly, golden shortcrust split open to reveal thick lemon-scented custard. It is said to come from a pastry shop in nearby Galatina in the 1700s, and the whole Salento eats it at breakfast, after Sunday Mass and with a caffè in ghiaccio in summer. The traditional pastry is made with lard; this version uses butter, which keeps it short and crisp. Chef's tip: make the custard first and chill it well; cold, thick custard stays put inside the pastry while it bakes.

75 min

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Pane di MateraDurum wheat sourdough bread

Matera's bread is a big golden loaf of durum-wheat semolina and sourdough, with a thick crackling crust and a crumb the colour of straw that stays moist for a week. It is shaped into a horned cornetto or a high-backed loaf, and until the 1950s families in the Sassi took their dough to the communal oven, each loaf marked with a carved wooden stamp so it came back to the right house. It is still eaten every day in the city, sliced thickly with olive oil and tomato or soaked in soups. Plan over two days, with a cold rise overnight. Chef's tip: feed your starter with semolina the day before, so its flavour matches the dough.

1440 min

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Fileja al pomodoro piccanteTwisted pasta in spicy tomato sauce

Around Vibo Valentia, on Calabria's Tyrrhenian side, fileja are still rolled by hand around a thin iron rod or knitting needle, which leaves a long, hollow twist that traps sauce inside and out. Nonne make trays of them for Sunday lunch and village sagre, and the classic dressing is a slow tomato sauce sharpened with Calabrian chilli and sweet red onion from nearby Tropea. Many local cooks melt a spoonful of 'nduja into the pan; this version keeps it vegetarian and lets the chilli carry the heat. Chef's tip: dust the needle with semolina, not flour, and twirl with the flat of your palm so each piece slides off cleanly.

65 min

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Mulinciani chiniStuffed aubergines

Mulinciani chini, 'full aubergines' in Calabrian dialect, are what summer gardens across Calabria turn into in August: halved aubergines hollowed out, their pulp fried and mixed with soaked bread, pecorino, egg, garlic and basil, then piled back into the shells and baked in a light tomato sauce. They are made in big trays for family lunches and taken cold to the beach the next day. The filling turns soft and savoury, the shells silky. Chef's tip: they taste best after resting for an hour, so they are perfect to make ahead.

70 min