Updated: 19 September 2025 la 09:38. Articolul a fost revizuit pentru a reflecta informațiile disponibile la această dată.
Flavours of the world, simply and quickly
You do not need complicated techniques or impossible-to-find ingredients to cook exotic food. The seven recipes below are easy to make at home, with accessible ingredients, clear steps and spectacular results.
1) Thai chicken and coconut milk curry
Fragrant, mildly spicy and ready in ~30–35 minutes.
Ingredients (4 servings):
• 600 g chicken breast (cut into strips)
• 400 ml coconut milk (canned, full-fat, 17–20%)
• 40 g red or green curry paste (≈2 tablespoons)
• 120 g onion, 150 g red pepper, 100 g carrot, 200 g broccoli
• 15 ml oil, 15 ml fish sauce, 5 g brown sugar (optional), 10 ml lemon/lime juice
• 300 g basmati rice (to serve), salt to taste
Equipment: deep frying pan/wok, saucepan for the rice, sharp knife.
Time & servings: 15 minutes’ preparation, 20 minutes’ cooking; 4 servings.
- Sauté the onion in oil for 2–3 minutes, add the curry paste and cook for 30–40 seconds (to release the flavours).
- Add the chicken and brown for 3–4 minutes. Pour in the coconut milk and stir.
- Add the vegetables (pepper, carrot and broccoli). Simmer for 10–12 minutes, until tender.
- Season with fish sauce, brown sugar (if you want a sweet-and-salty balance), lime juice and salt to taste.
- Serve over cooked basmati rice (1:1.5 rice-to-water ratio, 12 minutes).
Tips & substitutions: chicken → firm tofu/prawns; coconut milk → plant-based cream; broccoli → courgette/mushrooms. For a less spicy dish, start with 1 tablespoon of paste and increase gradually.
Approximate nutrition per serving: ~450 kcal • 28 g protein • 30 g carbohydrates • 23 g fat.
Storage: refrigerate for 2 days; reheat gently. The sauce may thicken—thin it with a little water.
2) Mexican tacos with meat and vegetables
Quick, tasty, customisable street food.
Ingredients (4 servings / 8 tacos):
• 8 small tortillas (corn or wheat)
• 500 g minced beef/chicken
• 100 g onion, 150 g pepper, 2 garlic cloves
• Spice mix: 1 teaspoon cumin, 1 teaspoon smoked paprika, 1/2 teaspoon oregano, 1/2 teaspoon garlic powder, salt/pepper
• 100 g salsa, 1 lime, 20 g coriander
For more information on quick recipes, see also A Complete Menu for a Delicious Day: Recipes from Breakfast to Dinner, which offers complementary details on this subject.
Equipment: large frying pan, spatula.
Time & servings: 20–25 minutes; 4 servings (2 tacos per person).
- Brown the meat for 5–6 minutes; drain off excess fat if necessary.
- Add the onion, pepper, garlic and spices; cook for 4–5 minutes.
- Warm the tortillas for 30–40 seconds on each side in a dry frying pan.
- Assemble: meat + salsa + coriander + a squeeze of lime.
Tips & substitutions: meat → mushrooms + black beans (vegetarian); add guacamole or Greek yoghurt for creaminess.
Nutrition per serving (2 tacos): ~400 kcal • 22 g protein • 40 g carbohydrates • 16 g fat.
Storage: refrigerate the filling for 2 days; keep tortillas in an airtight bag and reheat quickly.
3) Simple homemade sushi (maki)
Classic rolls, made with smoked salmon or canned tuna for simplicity.
Ingredients (3 servings / ~18 pieces):
• 300 g sushi rice, 360 ml water
• 60 ml rice vinegar, 20 g sugar, 5 g salt
• 3 nori sheets
• 200 g smoked salmon or 200 g drained canned tuna
• 150 g avocado, 100 g cucumber
• Soy sauce, to serve
Equipment: bamboo mat (or a tea towel wrapped in cling film), very sharp knife.
Time & servings: 40–45 minutes (including the rice); 3 servings.
- Rinse the rice until the water runs clear; cook for 12 minutes, then leave covered for 10 minutes.
- Gently heat the vinegar with the sugar and salt; stir into the warm rice and cool.
- Lay out the nori, spread on the rice (with damp hands), then add fish + avocado/cucumber.
- Roll tightly; cut into 6 pieces per roll with a damp knife.
Tips & substitutions: for safety at home, use smoked salmon/cooked prawns; vegetarian option: Japanese omelette + vegetables.
Nutrition per serving: ~350 kcal • 20 g protein • 55 g carbohydrates • 7 g fat.
Storage: ideally eat immediately; up to 12 hours in the refrigerator, well wrapped.
4) Lebanese falafel with hummus
Vegetarian, fragrant, crisp on the outside and tender inside.
Falafel ingredients (4 servings):
• 300 g dried chickpeas (soaked overnight), 100 g onion, 3 garlic cloves
• 30 g parsley, 15 g fresh coriander
• 1½ teaspoons cumin, 1 teaspoon ground coriander, salt, pepper
• 1 teaspoon bicarbonate of soda/baking powder (optional)
• Oil for frying or 30 ml oil for baking
Quick hummus: 400 g canned chickpeas, 60 g tahini, 30 ml lemon juice, 1 garlic clove, 30 ml olive oil, salt, 30–60 ml cold water.
Equipment: food processor, frying pan/deep pot or oven tray.
Time & servings: 25–30 minutes (after soaking); 4 servings.
- Drain the soaked chickpeas; process with the onion, garlic, herbs and spices into a coarse paste.
- Add the bicarbonate of soda, shape into balls/patties; fry for 2–3 minutes per side at 170–180°C or bake for 18–20 minutes at 200°C.
- For the hummus, process all the ingredients until creamy; thin with cold water.
- Serve the falafel in flatbread with hummus, salad and pickled cucumbers.
Tips: chickpeas used for falafel must be uncooked (only soaked) so that they hold together; for baking, lightly brush the balls with oil.
Nutrition per serving (falafel + a little hummus): ~480 kcal • 17 g protein • 50 g carbohydrates • 20 g fat.
Storage: refrigerate cooked falafel for 2 days; reheat at 200°C for 5–7 minutes.
5) North African shakshuka
Eggs poached in a spiced tomato sauce—breakfast or lunch ready in 20–25 minutes.
Ingredients (4 servings):
• 6 eggs
• 800 g canned chopped tomatoes
• 150 g onion, 150 g pepper, 3 garlic cloves
• 1 teaspoon cumin, 1 teaspoon paprika, 1/2 teaspoon chilli flakes
• 30 ml olive oil, salt, pepper; fresh parsley
Equipment: wide lidded frying pan/cast-iron pan.
Time & servings: 20–25 minutes; 4 servings.
- Sauté the onion + pepper in oil for 4–5 minutes; add the garlic for 30 seconds.
- Add the tomatoes and spices; simmer for 8–10 minutes, until slightly thickened.
- Make small wells, crack in the eggs; cover for 5–7 minutes, until cooked as desired.
- Sprinkle with parsley; serve with warm bread.
Tips: for soft yolks, take the pan off the heat earlier; add crumbled feta for extra flavour.
Nutrition per serving: ~300 kcal • 14 g protein • 20 g carbohydrates • 17 g fat.
Storage: the sauce can be made in advance; cook the eggs when serving.
6) Tropical mango, avocado and prawn salad
Refreshing, rich in good protein and healthy fats.
Ingredients (2 large servings):
• 300 g cooked peeled prawns
• 200 g mango, 150 g avocado, 100 g mixed salad leaves, 40 g red onion
• Dressing: 30 ml lime juice, 30 ml olive oil, 1 teaspoon honey, salt, pepper
Equipment: large bowl, sharp knife.
Time & servings: 10–12 minutes; 2 large servings (or 3 small ones).
- Dice the mango/avocado; thinly slice the onion.
- Combine the ingredients in a bowl; whisk the dressing and pour it over.
- Add the prawns; serve immediately.
Tips: for a seafood-free version, use grilled chicken or halloumi; add chilli pepper for contrast.
Nutrition per serving (2 servings): ~420 kcal • 28 g protein • 25 g carbohydrates • 22 g fat.
Storage: keep the dressing separate; assemble the salad when serving (avocado oxidises).
7) Tapioca and coconut milk dessert (mango/pineapple)
Creamy and delicate, served chilled; ideal in summer.
Ingredients (4 servings):
• 120 g small tapioca pearls
• 400 ml coconut milk, 400 ml water
• 60 g brown sugar, 5 ml vanilla, a pinch of salt
• 200 g mango or 200 g pineapple (diced, for topping)
Equipment: non-stick saucepan, spatula.
Time & servings: 25–30 minutes + chilling; 4 servings.
- Rinse the tapioca; bring the coconut milk + water to the boil, then add the pearls and sugar.
- Cook over a low heat for 15–18 minutes, stirring, until translucent; add the vanilla and salt.
- Cool; serve with diced mango/pineapple.
Tips: stir often to prevent sticking; adjust the consistency with a little water/coconut milk.
Nutrition per serving: ~290 kcal • 3 g protein • 45 g carbohydrates • 10 g fat.
Storage: refrigerate for 2 days; it thickens when chilled—thin it with coconut milk when serving.
