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Low-calorie recipes

Under 350 kcal per serving, without the sad-diet energy. Real flavour, careful fat, plenty of vegetables — the kind of light cooking you actually want to make again.

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Tkemali with sour plums, fresh cilantro and fresh dill — Georgia recipe

🇬🇪GeorgiaMedium

Sauces and Dips

Tkemali

A Georgian sour plum sauce, the country's answer to ketchup: plums simmered soft, sieved smooth, and seasoned with garlic, chili, cilantro, dill, and mint. Tart and herbal, it is served with grilled meat, chicken, and potatoes.

40 min35 kcal12 serves

🌱Vegan🌾Gluten-free🌶️Spicy

Tom Kha Gai with chicken, coconut milk and galangal — Thailand recipe

🇹🇭ThailandMedium

Soups

Tom Kha Gai

Thailand's creamy coconut chicken soup: chicken poached in coconut milk infused with galangal, lemongrass, and kaffir lime leaf, then balanced with fish sauce and a squeeze of lime. It's the mellow, fragrant cousin of tom yum — rich rather than sharp — and its whole character comes from galangal, not ginger.

35 min320 kcal4 serves

🌾Gluten-free🌶️Spicy

Tom Yum Goong (Thai Hot and Sour Shrimp Soup) with shrimp, mushrooms and tomato — Thailand recipe

🇹🇭ThailandMedium

Soups

Tom Yum Goong (Thai Hot and Sour Shrimp Soup)

Tom Yum Goong (ต้มยำกุ้ง) is Thailand's most internationally recognised dish — a clear, fiercely aromatic hot-and-sour soup built on the 'tom yum trinity': lemongrass, galangal, and makrut lime leaves. The broth is simultaneously hot (from Thai bird's eye chillies), sour (fresh lime juice added off the heat), salty (fish sauce), and fragrant (the three herbs). Shrimp heads and shells, simmered first, create a naturally rich stock with a coral-orange color. Two versions exist: the clear broth (nam sai, น้ำใส) — the original — and the creamier version with evaporated milk or coconut milk (nam khon, น้ำข้น). Both are served in the same bowls of jasmine rice across Thailand, from roadside stalls to five-star restaurants.

30 min180 kcal4 serves

⚡Quick🌾Gluten-free🌶️Spicy

Tomato Salad with tomato, red onion and garlic — Mediterranean recipe

🌊MediterraneanEasy

Salads

Tomato Salad

The simplest salad in the world — when tomatoes are truly ripe. Thick wedges of juicy tomatoes with red onion, garlic and oregano, dressed with olive oil and sherry vinegar. The tomatoes release juice that blends with the dressing into an extraordinary sauce.

20 min150 kcal4 serves

🌿Vegetarian⚡Quick🌱Vegan

Tomato Soup with tomato, onion and basil — USA recipe

🇺🇸USAAdvanced

Soups

Tomato Soup

Tomato soup is a classic American dish noted for its smooth texture and rich flavor. Made with crushed tomatoes, onions, garlic and cream. Often served with a grilled cheese sandwich.

70 min225 kcal4 serves

🌾Gluten-free💪High protein

Toum with garlic and lemon juice — Lebanon recipe

🇱🇧LebanonEasy

Sauces and Dips

Toum

Toum is a Lebanese garlic sauce whipped into a fluffy white emulsion with just garlic, lemon juice, oil, and salt. It pairs with grilled chicken, shawarma, falafel, or roasted vegetables. The recipe makes about 500 g, and a serving is 2 tablespoons (about 30 g). Chill it for an hour before serving. Toum lives in the fridge only: use it within 4 days and freeze the rest in portions.

15 min195 kcal16 serves

🌿Vegetarian⚡Quick🌾Gluten-free

Trout with Prunes with trout, prunes and egg — Georgia recipe

🇬🇪GeorgiaAdvanced

Fish and Seafood Dishes

Trout with Prunes

Trout with prunes is an unusual and exquisite dish that combines the delicate flavor of fish and the sweetness of prunes. The prunes give the fish a slight sweetness and rich flavor.

65 min200 kcal4 serves

💪High protein🌾Gluten-free

Turkish Coffee with coffee and cardamom — Turkey recipe

🇹🇷TurkeyEasy

Beverages

Turkish Coffee

Turkish coffee is not a type of coffee — it's a method. Powder-fine grounds are simmered unfiltered in a small long-handled pot called a cezve, never boiled, and poured straight into the cup without straining. The grounds settle at the bottom. You drink down to them, then stop. The foam that forms on top is not incidental — it's the measure of a well-made cup. Getting it consistently requires a cold water start, low heat, and patience. The process takes about three minutes once you know what to watch for.

10 min5 kcal2 serves

🌿Vegetarian🌱Vegan🌾Gluten-free

Tvorozhnaya Zapekanka (Russian Cottage Cheese Bake) with tvorog, semolina and raisins — Russia recipe

🇷🇺RussiaAdvanced

Sweet Dishes

Tvorozhnaya Zapekanka (Russian Cottage Cheese Bake)

Tvorozhnaya zapekanka is the soft, lightly sweet cottage-cheese bake that Russians remember from childhood kitchens and kindergartens. Sieved tvorog is mixed with eggs, sugar, and semolina, studded with raisins, and baked until set with a golden top. It slices like a cross between a cheesecake and a soufflé and is just as good cold as warm, with sour cream or condensed milk.

80 min240 kcal6 serves

🌿Vegetarian💪High protein

Tzatziki with yogurt, cucumber and dill — Greece recipe

🇬🇷GreeceEasy

Sauces and Dips

Tzatziki

Tzatziki (τζατζίκι, also written zaziki) is a cold Greek sauce of strained yogurt, grated cucumber, garlic, olive oil and dill. It is served as a meze with pita, or as the sauce for gyros and souvlaki. The secret is squeezing every drop of water out of the cucumber; skip that step and you get soup, not tzatziki. It takes 10 minutes to make and needs at least 30 minutes in the fridge before serving.

10 min118 kcal4 serves

🌿Vegetarian⚡Quick🌾Gluten-free

Ukha with salmon, potato and carrot — Russia recipe

🇷🇺RussiaAdvanced

Soups

Ukha

Ukha is Russia's clear fish soup, built on a light, delicate stock. River fish such as pike-perch, perch, or ruffe give what Russian cooks call white ukha; this version uses salmon or trout, and ukha from salmon and other red fish is known as red or amber ukha — a richer broth, and fish that is far easier to find than a mixed river catch. By tradition, cooks finish it with a splash of vodka, believed to round out the fish aroma — though the broth's real clarity comes from a slow simmer and careful skimming, not the vodka. Once cooked, the soup rests off the heat for 10–15 minutes before serving.

80 min250 kcal6 serves

🌾Gluten-free

Vanilla Lemon Cream Dessert with cream, lemon and sugar — France recipe

🇫🇷FranceAdvanced

Sweet Dishes

Vanilla Lemon Cream Dessert

Delicate cream served in natural lemon cups — a visually stunning dessert with rich citrus flavor delicately combined with a soft creamy touch. The perfect summer dessert.

75 min250 kcal4 serves

🌿Vegetarian🌾Gluten-free

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