From Greece, Italy and Spain: dishes built on vegetables and olive oil, and none of them need an hour.
89 recipes
How the labels are calculated
Per serving: weight loss means under 500 calories and over 25 g of protein, weight gain over 700 calories, muscle over 600 calories and over 35 g of protein. "Anyone can" has at most 4 steps, 7 ingredients and 20 minutes of work, "some experience" starts at 35 minutes or 6 steps. High protein is over 30 g, low carb at most 20 g of carbohydrate, low calorie under 400 calories, quick at most 15 minutes. Vegetarian and vegan follow from the ingredients.
No recipe matches all of that.
Courgette frittata475 kcal · 31 g proteinAn omelette you take with you in slices
Salade niçoise451 kcal · 38 g proteinTuna, egg, potatoes, beans: the salad that fills you up
Caprese503 kcal · 30 g proteinTomato, mozzarella, basil, good oil. Nothing else.
Watermelon salad with feta and mint351 kcal · 10 g proteinSweet, salty, cold. Summer on a plate.
Beetroot carpaccio with goat cheese502 kcal · 17 g proteinCooked beetroot in thin slices, cheese and nuts on top
Chickpea salad with pepper and red onion441 kcal · 16 g proteinFrom a tin, no stove, keeps three days
Courgette noodles with prawns383 kcal · 40 g proteinLow carb that looks like pasta, in 15 minutes
Chicken souvlaki with tzatziki548 kcal · 58 g proteinSkewers from the pan, yoghurt dip, pitta alongside
Mushroom risotto624 kcal · 18 g proteinTwenty minutes at the stove, none of them difficult
Chicken gyros with pitta and tzatziki810 kcal · 64 g proteinGyros spices, a pan, and the potatoes from the oven
Gyros plate with pitta and salad559 kcal · 56 g proteinPork fillet in strips, spiced the Greek way
Chicken with griddled vegetables556 kcal · 49 g proteinCourgette, peppers, aubergine and chicken from the griddle
Chicken breast with tomatoes and basil476 kcal · 50 g proteinFrom the griddle or the pan, with tomatoes that only fry briefly
Spaghetti with tomato sauce595 kcal · 19 g proteinThe four-ingredient sauce you never buy again
Spaghetti bolognese799 kcal · 45 g proteinThe sauce you cook on Sunday for the week
Wholemeal tagliatelle with chicken and tomatoes788 kcal · 56 g proteinWholemeal pasta, griddled chicken, tomatoes, olive oil
Pasta with tuna and tomatoes604 kcal · 44 g proteinAll from the cupboard, in 20 minutes
Spaghetti with pesto and prawns689 kcal · 47 g proteinPesto from a jar, prawns from the pan, 15 minutes
Spaghetti aglio e olio632 kcal · 18 g proteinGarlic, oil, chilli, pasta. The whole recipe is in the name.
Pasta with spinach and tomatoes695 kcal · 24 g proteinVegetarian, one pan, 15 minutes
One-pan pasta with tomatoes and basil620 kcal · 20 g proteinEverything raw into one pan, water over it, twelve minutes
One-pot pasta with prawns and tomatoes642 kcal · 44 g proteinOne pot, prawns at the end, 20 minutes
Tagliatelle with salmon and lemon789 kcal · 42 g proteinPan-fried salmon in pieces on pasta, with lemon instead of cream
Caprese panini508 kcal · 26 g proteinTomato, mozzarella, pesto, griddled in bread
Tzatziki152 kcal · 16 g proteinYoghurt, cucumber, garlic. The dip that goes with everything.
Meatballs in tomato sauce642 kcal · 47 g proteinBeef mince with Parmesan, finished in passata
Turkey meatballs with basil513 kcal · 41 g proteinLight turkey balls in tomato sauce, bound with oats instead of bread
Lasagne690 kcal · 41 g proteinRagù, béchamel, pasta sheets, cheese, in layers. For four.
Roast sea bass with orange and rosemary416 kcal · 47 g proteinA whole fish, orange slices, rosemary, olive oil. 25 minutes in the oven.
Squash risotto641 kcal · 14 g proteinRisotto rice, squash, stock, Parmesan, butter. 35 minutes of stirring.
Vegetable paella550 kcal · 13 g proteinShort-grain rice with saffron, peppers, courgette, beans, peas. Vegan, from one pan.
Shell pasta in spinach cream sauce762 kcal · 29 g proteinLarge pasta shells, spinach, cream, Parmesan, nutmeg
Ratatouille287 kcal · 6 g proteinAubergine, courgette, pepper, tomato, each fried on its own, then braised together
Vegetable tian324 kcal · 9 g proteinCourgette, aubergine and tomato in thin slices, layered like roof tiles in the dish
Seafood paella706 kcal · 50 g proteinSaffron rice with prawns, mussels and squid, from a wide pan
Lamb chops with rosemary484 kcal · 52 g proteinChops marinated in oil, rosemary and garlic, fried hot and fast
Homemade pizza margherita809 kcal · 32 g proteinYeast dough with two hours to rise, passata, mozzarella, basil
Homemade fresh pasta678 kcal · 28 g proteinFlour, semolina, eggs. Knead, rest, roll, cut.
Homemade gnocchi547 kcal · 16 g proteinFloury potatoes, little flour, one egg yolk. Light in a way no packet manages.
Gazpacho251 kcal · 6 g proteinCold tomato soup from the blender, with cucumber, pepper, olive oil and croutons
Minestrone333 kcal · 11 g proteinVegetable soup with white beans and small pasta, tomato, rosemary. Vegan.
Vegan vegetable pizza655 kcal · 18 g proteinYeast dough, tomato, peppers, courgette, mushrooms, olives, rocket. No cheese, no gap.
Penne all'arrabbiata548 kcal · 15 g proteinTomato, garlic, chilli, olive oil. Four ingredients, one angry plate.
Pesto penne with courgette and peas622 kcal · 23 g proteinPenne, green pesto, courgette, peas, basil. Fifteen minutes.
Pasta with cashew and basil pesto734 kcal · 20 g proteinPesto without Parmesan: basil, cashews, olive oil, garlic, lemon. Vegan.
Bruschetta with tomato and basil253 kcal · 6 g proteinToasted white bread rubbed with garlic, tomatoes, basil, olive oil
Stuffed peppers with beef mince and rice636 kcal · 38 g proteinPepper halves with beef mince, rice and herbs, baked in tomato sauce
Stuffed roast vegetables with rice and herbs421 kcal · 9 g proteinTomatoes, courgettes and potatoes filled with rice, onion, mint, pine nuts and raisins, baked. Vegan.
Melanzane alla parmigiana603 kcal · 28 g proteinFried aubergine slices, tomato sauce, mozzarella and Parmesan, baked in layers
Moussaka534 kcal · 21 g proteinAubergine, potatoes, lamb mince in tomato and cinnamon, béchamel on top. For four.
Greek salad554 kcal · 16 g proteinTomato, cucumber, pepper, red onion, olives, a block of feta, olive oil, oregano
Vegetable lasagne556 kcal · 24 g proteinCourgette, aubergine, pepper and spinach in tomato, béchamel, cheese, in layers. For four.
Spelt salad with fried vegetables519 kcal · 15 g proteinWhole spelt, fried courgette and pepper, tomato, onion, lemon, herbs. Vegan.
Pasta with courgette and pesto721 kcal · 23 g proteinSpaghetti, fried courgette, green pesto, Parmesan, pine nuts
Spaghetti with fresh tomatoes and basil562 kcal · 16 g proteinRipe tomatoes, garlic, olive oil, basil, spaghetti. Fifteen minutes, vegan.
Spaghetti alla puttanesca610 kcal · 18 g proteinTomato, olives, capers, anchovies, garlic, chilli. The pasta from the store cupboard.
Spanish tortilla with bacon368 kcal · 14 g proteinPotatoes, onions and eggs, set slowly and flipped. Warm or cold, in wedges.
Panna cotta with strawberry sauce357 kcal · 6 g proteinCooked cream with vanilla, set in glasses, with strawberry sauce. Four ingredients, four portions.
Caprese skewers255 kcal · 15 g proteinMozzarella balls, cherry tomatoes and basil on skewers, with olive oil and balsamic. Finger food, no stove.
Socca280 kcal · 11 g proteinA flatbread of chickpea flour, water, olive oil and rosemary, baked in a hot oven. Vegan, from Nice.
Ribollita385 kcal · 16 g proteinA Tuscan stew of white beans, kale, cabbage, root vegetables and stale bread. Vegan, for four.
Italian wedding soup416 kcal · 33 g proteinSmall meatballs, spinach and soup pasta in chicken broth with Parmesan. For four.
Fish soup with tomatoes and garlic397 kcal · 33 g proteinCod in a tomato and garlic broth with a little rice and mint, with bread. Maltese aljotta, for two.
Bouillabaisse471 kcal · 43 g proteinFish soup from Marseille with cod, prawns, mussels, saffron and potatoes. For four, with bread.
Orzo salad with feta and olives535 kcal · 17 g proteinRice-shaped durum pasta with tomatoes, cucumber, pepper, olives, feta and lemon. Vegetarian, for two.
Panzanella361 kcal · 8 g proteinA Tuscan bread salad with ripe tomatoes, cucumber, red onion, capers and basil. Vegan, for two.
Salmon and white bean salad502 kcal · 35 g proteinFried salmon, flaked, with white beans, red onion, parsley, lemon and capers. For two.
Grilled nectarine with mozzarella and basil331 kcal · 15 g proteinNectarine halves from the grill with mozzarella, basil, olive oil and balsamic. Vegetarian, for two.
Spaghetti carbonara739 kcal · 35 g proteinSpaghetti, cured pork, egg, pecorino and black pepper. No cream. For two, in twenty minutes.
Linguine with chickpeas, spinach and ricotta699 kcal · 29 g proteinLinguine with fried chickpeas, spinach, lemon, chilli and a spoon of ricotta. Vegetarian, for two.
Pasta alla norma623 kcal · 20 g proteinRigatoni with fried aubergine, tomato sauce, basil and grated cheese. Sicily, vegetarian, for two.
Spaghetti alle vongole570 kcal · 30 g proteinSpaghetti with clams, garlic, white wine, chilli and parsley. For two, as at the seaside.
Pasta primavera716 kcal · 25 g proteinFusilli with broccoli, peas, asparagus and mushrooms in a light cream sauce with Parmesan. Vegetarian, for two.
Fettuccine with creamy mushroom sauce782 kcal · 24 g proteinFettuccine with button mushrooms, shiitake, onion, cream and Parmesan. Vegetarian, for two.
Cacio e pepe591 kcal · 26 g proteinSpaghetti with pecorino, black pepper and pasta water. Three ingredients, Rome, for two.
Pasta e fagioli557 kcal · 22 g proteinSmall pasta and white beans in a tomato broth with rosemary, carrot and celery. For two, with Parmesan.
Cannelloni with spinach and ricotta600 kcal · 37 g proteinPasta tubes filled with spinach and ricotta, baked in tomato sauce with mozzarella. Vegetarian, for four.
Pumpkin pasta bake with sausage and sage831 kcal · 33 g proteinRigatoni with butternut, Italian sausage, sage and cream, baked with Parmesan and mozzarella. For four.
Grilled chicken with Greek salad471 kcal · 50 g proteinGrilled chicken breast with tomato, cucumber, feta, olives and red onion with oregano. One plate.
Potato and tomato bake with Gouda378 kcal · 15 g proteinPotato slices with tomatoes, onion, garlic and thyme, baked under Gouda. Vegetarian, for four.
Vegan lasagne with broccoli and courgette483 kcal · 17 g proteinLasagne with broccoli, courgette, tomato sauce and a cashew béchamel, baked under breadcrumbs. Vegan, for four.
Chicken parmesan with linguine824 kcal · 66 g proteinBreaded chicken baked under tomato sauce, mozzarella and Parmesan, with linguine. For two.
Greek lemon chicken with potatoes492 kcal · 44 g proteinChicken thighs and potatoes baked on one tray in lemon, olive oil, garlic and oregano. For three.
Mussels in white wine and cream595 kcal · 31 g proteinMussels steamed in white wine, onion, garlic and cream, with parsley and bread. For two.
Chicken piccata443 kcal · 47 g proteinThin chicken escalopes turned in flour, fried, with a lemon, caper and butter sauce. For two, in twenty minutes.
Stuffed aubergines with bulgur and mushrooms499 kcal · 15 g proteinAubergine halves filled with bulgur, mushrooms, tomatoes, onion and walnuts, then baked. Vegan, for two.
Pizza capricciosa864 kcal · 39 g proteinHomemade yeast dough with tomato sauce, mozzarella, cooked ham, mushrooms and rocket. For two.
Risotto with chicken and peas766 kcal · 52 g proteinCreamy risotto with diced chicken, peas, carrot, white wine and Parmesan. For two, stirring included.
Spanakopita529 kcal · 21 g proteinA Greek spinach and feta pie in filo pastry, with dill and onion, baked until the pastry crackles. For four.