Tomato Soup
Good nutritional profile: balanced macronutrients, contains essential vitamins/minerals, minimal processing, generally healthy. Examples: whole grains, lean meats, fruits, vegetables.
Smooth soup of cooked tomatoes, onion and broth with a little cream.
50 kcal 0.9g protein 3.6g fat 4.3g carbs
Lentil Soup
Exceptional nutritional value: high protein content (>20g per 100g), rich in vitamins and minerals, low in processed ingredients, proven health benefits. Examples: salmon, quinoa, leafy greens, nuts.
Pureed red lentil soup with onion, carrot, cumin and lemon.
73 kcal 3.2g protein 2.2g fat 11g carbs
SuperfoodSolyanka
Moderate nutritional value: some beneficial nutrients but may contain added sugars, sodium, or processed ingredients. Can be part of a balanced diet in moderation.
Russian sour and salty soup with mixed meats, pickles and olives.
88 kcal 5.5g protein 6.2g fat 2.6g carbs
Shchi
Good nutritional profile: balanced macronutrients, contains essential vitamins/minerals, minimal processing, generally healthy. Examples: whole grains, lean meats, fruits, vegetables.
Russian cabbage soup in beef broth with potato and carrot.
62 kcal 4g protein 3g fat 4.9g carbs
Okroshka
Good nutritional profile: balanced macronutrients, contains essential vitamins/minerals, minimal processing, generally healthy. Examples: whole grains, lean meats, fruits, vegetables.
Cold Russian soup of vegetables, egg and ham in kefir or kvass.
67 kcal 5.2g protein 2.5g fat 6.2g carbs
Ukha
Exceptional nutritional value: high protein content (>20g per 100g), rich in vitamins and minerals, low in processed ingredients, proven health benefits. Examples: salmon, quinoa, leafy greens, nuts.
Clear Russian fish soup with potato, onion, carrot and dill.
52 kcal 5.4g protein 1.6g fat 3.8g carbs
SuperfoodTom Kha Gai
Moderate nutritional value: some beneficial nutrients but may contain added sugars, sodium, or processed ingredients. Can be part of a balanced diet in moderation.
Thai coconut milk soup with chicken, galangal and lemongrass.
99 kcal 7.2g protein 7g fat 2.8g carbs
Laksa
Moderate nutritional value: some beneficial nutrients but may contain added sugars, sodium, or processed ingredients. Can be part of a balanced diet in moderation.
Spicy coconut curry noodle soup from Malaysia and Singapore.
98 kcal 5.4g protein 5.8g fat 6.7g carbs
Wonton Soup
Good nutritional profile: balanced macronutrients, contains essential vitamins/minerals, minimal processing, generally healthy. Examples: whole grains, lean meats, fruits, vegetables.
Chinese broth with pork and shrimp wontons and bok choy.
63 kcal 4.3g protein 2.5g fat 5.8g carbs
Pumpkin Soup
Good nutritional profile: balanced macronutrients, contains essential vitamins/minerals, minimal processing, generally healthy. Examples: whole grains, lean meats, fruits, vegetables.
Creamy blended soup of pumpkin or butternut squash with onion.
59 kcal 0.9g protein 3.8g fat 6.3g carbs
Caprese Salad
Good nutritional profile: balanced macronutrients, contains essential vitamins/minerals, minimal processing, generally healthy. Examples: whole grains, lean meats, fruits, vegetables.
Sliced tomato and fresh mozzarella with basil and olive oil.
133 kcal 6.4g protein 11g fat 3.1g carbs
Olivier Salad
Moderate nutritional value: some beneficial nutrients but may contain added sugars, sodium, or processed ingredients. Can be part of a balanced diet in moderation.
Russian salad of potato, egg, sausage and vegetables in mayonnaise.
181 kcal 5.5g protein 14g fat 7.8g carbs
Vinegret
Exceptional nutritional value: high protein content (>20g per 100g), rich in vitamins and minerals, low in processed ingredients, proven health benefits. Examples: salmon, quinoa, leafy greens, nuts.
Russian beet salad with potato, carrot, pickles and sauerkraut.
75 kcal 1.3g protein 3.6g fat 10g carbs
Herring Under a Fur Coat
Moderate nutritional value: some beneficial nutrients but may contain added sugars, sodium, or processed ingredients. Can be part of a balanced diet in moderation.
Layered Russian salad of salted herring, beets, potato and mayonnaise.
173 kcal 4.5g protein 13g fat 8.6g carbs
Nicoise Salad
Exceptional nutritional value: high protein content (>20g per 100g), rich in vitamins and minerals, low in processed ingredients, proven health benefits. Examples: salmon, quinoa, leafy greens, nuts.
French salad of tuna, egg, potato, green beans, tomato and olives.
111 kcal 6.6g protein 6.3g fat 7.4g carbs
SuperfoodTabbouleh
Exceptional nutritional value: high protein content (>20g per 100g), rich in vitamins and minerals, low in processed ingredients, proven health benefits. Examples: salmon, quinoa, leafy greens, nuts.
Lebanese salad of parsley, mint, fine bulgur, tomato and lemon.
109 kcal 2.2g protein 7.3g fat 10g carbs
SuperfoodFattoush
Good nutritional profile: balanced macronutrients, contains essential vitamins/minerals, minimal processing, generally healthy. Examples: whole grains, lean meats, fruits, vegetables.
Levantine salad of greens, vegetables and toasted pita with sumac.
100 kcal 2g protein 5.9g fat 11g carbs
Coleslaw
Moderate nutritional value: some beneficial nutrients but may contain added sugars, sodium, or processed ingredients. Can be part of a balanced diet in moderation.
Shredded raw cabbage and carrot in a creamy mayonnaise dressing.
159 kcal 0.9g protein 12g fat 12g carbs
Potato Salad
Moderate nutritional value: some beneficial nutrients but may contain added sugars, sodium, or processed ingredients. Can be part of a balanced diet in moderation.
American-style potato salad with egg in a mayonnaise dressing.
157 kcal 2g protein 9.4g fat 16g carbs
Som Tam
Good nutritional profile: balanced macronutrients, contains essential vitamins/minerals, minimal processing, generally healthy. Examples: whole grains, lean meats, fruits, vegetables.
Thai green papaya salad with lime, fish sauce, chili and peanuts.
71 kcal 3.5g protein 2.6g fat 9.8g carbs
Plov
Moderate nutritional value: some beneficial nutrients but may contain added sugars, sodium, or processed ingredients. Can be part of a balanced diet in moderation.
Uzbek rice pilaf with lamb or beef, carrots and onion cooked in oil.
191 kcal 5.6g protein 9.3g fat 21g carbs
Shashlik
Good nutritional profile: balanced macronutrients, contains essential vitamins/minerals, minimal processing, generally healthy. Examples: whole grains, lean meats, fruits, vegetables.
Marinated pork or lamb chunks grilled on skewers over charcoal.
228 kcal 22g protein 14g fat 1.8g carbs
Cabbage Rolls
Good nutritional profile: balanced macronutrients, contains essential vitamins/minerals, minimal processing, generally healthy. Examples: whole grains, lean meats, fruits, vegetables.
Cabbage leaves filled with meat and rice, braised in tomato sauce.
105 kcal 5g protein 5.9g fat 8.6g carbs
Chicken Kiev
Moderate nutritional value: some beneficial nutrients but may contain added sugars, sodium, or processed ingredients. Can be part of a balanced diet in moderation.
Breaded chicken breast rolled around garlic herb butter, then fried.
288 kcal 21g protein 18g fat 9g carbs