Gulf · Iconic
Tharid
Tharid (ثريد), a Hejaz plate from Saudi Arabia.
1 hr 20 min394 kcalModerate36 g proteinUnder 400 kcal
Produce · vegetables
Zucchini
Also called courgette
Allergens: none flagged.
Per 100 g
| Calories | 16 kcal |
| Protein | 1 g |
| Carbohydrate | 3.3 g |
| Fiber | 0.8 g |
| Total sugars | 2.5 g |
| Fat | 0.2 g |
| Saturated fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 0 mg |
| Potassium | 225.8 mg |
| Calcium | 20.85 mg |
| Iron | 0.2 mg |
| Magnesium | 15.29 mg |
| Zinc | 0.26 mg |
| Vitamin A | 0 mcg |
| Vitamin C | 15 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0 mg |
| Vitamin K | 0 mcg |
| Thiamin (B1) | 0 mg |
| Riboflavin (B2) | 0 mg |
| Niacin (B3) | 0 mg |
| Vitamin B6 | 0 mg |
| Folate | 71 mcg |
| Vitamin B12 | 0 mcg |
Reference-style values for the edible portion. They are estimates for cooking math, not a laboratory assay of your exact ingredient.
Recipes
Korean
Jjajangmyeon
Jjajangmyeon (짜장면), a Chinese-Korean dish from South Korea.
1 hr 5 min413 kcalModerate24 g protein
French
Pistou soup
Pistou soup (soupe au pistou), a Provence dish from France.
1 hr 5 min142 kcalHealthyUnder 400 kcalVegetarian
Thai
Green Curry Chicken
Coconut milk, green curry paste, and Thai basil over a quick chicken simmer.
40 min615 kcalIndulgent33 g protein
Korean · Iconic
Vegetable Bibimbap
Warm rice, a ring of seasoned vegetables, a fried egg, and gochujang.
45 min434 kcalModerateVegetarian
Korean
Soybean Paste Stew
A cloudy, savory Korean stew of doenjang, tofu, zucchini, and potato.
30 min318 kcalModerateUnder 400 kcalVegan
🇨🇳 ChinaEast Asia
Parchment Five-Spice Chicken
Chicken breast · Five-spice powder · Zucchini
Chinese
Parchment Five-Spice Chicken
Parchment Five-Spice Chicken. The paper packet traps the five-spice. Open it at the table so the steam hits you first.
29 min236 kcalHealthy30 g proteinUnder 400 kcal
🇨🇳 ChinaEast Asia
Hakka Salt-Roasted Chicken
Chicken breast · Five-spice powder · Broccoli
Chinese
Hakka Salt-Roasted Chicken
Hakka Salt-Roasted Chicken. A salt crust is the old method, and you do not eat the crust. Here a small pinch seasons the meat and the oven does the rest.
43 min236 kcalHealthy30 g proteinUnder 400 kcal
🇹🇭 ThailandSoutheast Asia
Chiang Rai Herb Chicken Soup
Chicken breast · Lemongrass · Cilantro
Thai
Chiang Rai Herb Chicken Soup
Chiang Rai Herb Chicken Soup. A hillside herb soup. Lemongrass and cilantro do the work, and the chicken stays in big pieces you can shred.
37 min262 kcalHealthy34 g proteinUnder 400 kcal
🇹🇭 ThailandSoutheast Asia
Surat Thani Turmeric Tofu Soup
Firm tofu · Ground turmeric · Spinach
Thai
Surat Thani Turmeric Tofu Soup
Surat Thani Turmeric Tofu Soup. A yellow tofu soup without a heavy coconut base. Turmeric and greens are the whole flavor.
37 min223 kcalHealthy22 g proteinUnder 400 kcal
🇱🇦 LaosSoutheast Asia
Champasak Tofu and Dill Soup
Firm tofu · Dill · Spinach
Laotian
Champasak Tofu and Dill Soup
Champasak Tofu and Dill Soup. A mild tofu soup with a lot of dill. It is the bowl you want when the jeow on the table is already hot.
37 min223 kcalHealthy22 g proteinUnder 400 kcal
🇰🇷 South KoreaEast Asia
Seoul Doenjang Chicken and Zucchini
Chicken breast · Zucchini · Spinach
Korean
Seoul Doenjang Chicken and Zucchini
Seoul Doenjang Chicken and Zucchini. Doenjang is salty, so a small spoon flavors the whole pot. Zucchini goes in near the end so it stays in pieces.
37 min247 kcalHealthy33 g proteinUnder 400 kcal
Italian
Tuscan Minestrone
A vegetable soup with beans, a small pasta, and a Parmesan rind if you have one.
55 min166 kcalModerateUnder 400 kcalVegan
French
Provençal Ratatouille
Eggplant, zucchini, peppers, and tomato, stewed until they become one sauce and still keep their shapes.
1 hr 5 min103 kcalHealthyUnder 400 kcalVegan
Moroccan
Sheet-Pan Harissa Vegetables
Sweet potato, chickpeas, and peppers roasted with harissa.
50 min335 kcalModerateUnder 400 kcalVegan
Moroccan
Vegetable couscous
Vegetable couscous, a dish from Algeria (كسكس).
37 min442 kcalModerateVegan
Moroccan
Seven-vegetable couscous
Seven-vegetable couscous, a dish from Morocco (كسكس).
58 min453 kcalModerateVegan
Levantine
Thareed
Thareed, a dish from Qatar (ثريد).
53 min393 kcalModerate32 g proteinUnder 400 kcal
Spanish
Pisto
Pisto, a dish from Spain.
48 min217 kcalModerateUnder 400 kcalVegetarian
🇮🇹 ItalySouthern Europe
Spaghetti Puttanesca
Dry spaghetti · Canned crushed tomato · Kalamata olive
Italian
Spaghetti Puttanesca
Spaghetti Puttanesca, the Naples plate. Simmer the tomato with anchovy, olives, and capers until thick, and toss with spaghetti boiled in plenty of water.
50 min346 kcalModerateUnder 400 kcal
🇮🇹 ItalySouthern Europe
Ligurian Clam Spaghetti
Dry spaghetti · Clam · Garlic
Italian
Ligurian Clam Spaghetti
Ligurian Clam Spaghetti, the Liguria plate. Boil the spaghetti, and toss it with clams that have opened in garlic and oil. Discard any clam that stays shut.
59 min354 kcalModerateUnder 400 kcal
🇮🇹 ItalySouthern Europe
Venetian Saffron Farro
Dry farro · Saffron · Parmesan
Italian
Venetian Saffron Farro
Venetian Saffron Farro, the Venice plate. Toast the farro, simmer it in broth with saffron until tender, and stir in the cheese off the heat.
1 hr 2 min281 kcalHealthyUnder 400 kcal
🇮🇹 ItalySouthern Europe
Minestrone with Farro
Canned white beans, drained · Dry farro · Carrot
Italian
Minestrone with Farro
Minestrone with Farro, the Milan plate. Simmer the farro and vegetables until the farro is tender and the broth tastes sweet from the onion.
50 min240 kcalHealthyUnder 400 kcal
🇫🇷 FranceWestern Europe
Provence Provençal Ratatouille
Eggplant · Zucchini · Tomato
French
Provence Provençal Ratatouille
Provence Provençal Ratatouille, the Provence plate. Cook each vegetable until it softens, then simmer them together until the juices are thick and sweet.
53 min105 kcalHealthyUnder 400 kcalVegan