Traditional dishes low in calories

Traditional cuisine is at the heart of our cultural and emotional identity, with dishes that have been enjoyed at our tables for generations. Yet many of these recipes are high in calories, saturated fats, salt and sugar, while low in fibre. The goal isn’t to give up these beloved dishes, but to reimagine them with both culinary flair and nutritional balance. There are several strategies to achieve this:

• Increase the proportion of vegetables, greens, or well-cooked legumes as these ingredients are low in calorie density.
• Reorganise the structure of the plate so that the main ingredient is the one with the largest volume and lowest energy content.
• Use functional substitutions, such as puréed vegetables to add body, skimmed dairy or unsweetened plant-based drinks to maintain creaminess, and herbs or spices to boost flavour without adding fat.

Chickpeas: How to prepare a healthy and light recipe

Time: 50 minutes
Ingredients: (4 people)

• Water or homemade vegetable stock
• 40 ml extra virgin olive oil
• 300 g dried chickpeas (soaked overnight)
• 240 g carrots
• 150 g potato
• 150 g grated ripe tomato
• 140 g onion
• 100 g fresh spinach
• 70 g leek
• 1 g paprika
• 1 g cumin or turmeric (optional)
• ½ teaspoon smoked paprika
• 2 cloves of garlic
• 1 bay leaf
• Salt to taste

Directions:

1. Place the soaked chickpeas in a pot with water or homemade vegetable stock, the bay leaf, and one of the carrots cut into large pieces.
2. Cook until the chickpeas are tender.
3. In a large frying pan, sauté the onion, leek and garlic in a tablespoon of oil over medium-low heat.
4. Add the grated tomato and let it reduce well.
5. Remove from the heat and stir in the sweet paprika, smoked paprika and any optional spices, mixing thoroughly so they don’t burn.
6. Add this sautéed mixture to the pot with the chickpeas.
7. Add the broken potato pieces and the remaining carrot sliced thinly, and simmer everything together for 15–20 minutes.
8. Remove a ladleful of chickpeas with some of the cooking liquid, blend it and return it to the stew to give it body without adding any fat.
9. Stir in the spinach and cook for 2–3 minutes. Adjust the salt, and if you like, finish with a drizzle of olive oil just before serving.

The result:

• A heartier and more filling stew, but with fewer calories.
• Higher in fibre, vitamins and minerals
• Lower in saturated fat.
• Rich, spiced flavour, that still tastes like a traditional stew.

Energy: 429 kcal
Carbohydrates: 57 g
Simple sugar: 10,4 g
Protein: 18 g
Fat: 14,4 g
Saturated fat: 1,7 g
Poly-saturated fat: 3 g
Mono-saturated fat:  8,7 g
Cholesterol: 0 mg
Fibre: 16,1 g

Low-calorie soup: Classic flavors, light version

Time: 50 minutes
Ingredients: (6 people)

• 1 ½ l homemade vegetable stock
• 40 ml olive oil
• 300 g cooked white beans
• 140 g leek
• 120 g onion
• 60 g tomato sauce
• 1 clove of garlic, crushed
• 1 celery stalk, chopped
• 1 sprig of rosemary
• 1 sprig of thyme
• Chopped parsley
• Salt and pepper

Directions:

1. Slice the cabbage into 2 cm pieces, separate the leaves and wash thoroughly. Slice the leek into 1 cm rounds and finely chop the onion, garlic and celery.
2. Heat two tablespoons of olive oil in a deep saucepan or pot and gently sauté the onion, garlic and celery over low heat for 10 minutes, stirring occasionally.
3. Add the leeks, cabbage, thyme, and rosemary. Mix well and continue to cook for another 10 minutes.
4. Pour in the vegetable stock and tomato sauce. Season with salt and pepper and stir thoroughly. Increase the heat until it begins to boil, then reduce to low and simmer for 30 minutes with the lid on.
5. After 15 minutes, add the white beans and remove the rosemary and thyme sprigs. Adjust seasoning if needed, as the cabage has a naturally sweet flavour.
6. Just before serving, sprinkle with finely chopped parsley.

Unlike many classic soups, where noodles or added fats take centre stage, here:

• Vegetables form the structural base of the dish.
• White beans provide body and protein, replacing the role of higher-calorie ingredients.
• Olive oil isn’t the main ingredient, but serves as a flavour carrier.

Energy: 231,3 kcal
Carbohydrates: 29,2 g
Simple sugar: 4 g
Protein: 10,6 g
Fat: 7,8 g
Saturated fat: 1,2 g
Poly-saturated fat: 0,8 g
Mono-saturated fat:  5 g
Cholesterol: 0 mg
Fibre: 13,9 g

Low-calorie flan: Lighter traditional desserts

Time: 50 minutes
Ingredients: (6 people)

• 250 ml unsweetened plant-based milk or semi-skimmed milk
• 300 g sweet potato
• 1 g ground cinnamon
• 3 eggs
• 1 celery stalk, chopped
• ½ teaspoon vanilla extract 
• Zest of orange or lemon
• Salt

Directions:

1. Roast the sweet potatoes in the oven until very tender and lightly caramelised.
2. This concentrates their natural sweetness.
3. Blend until completely smooth, without lumps. Beat the eggs and add the sweet potato purée, milk, spices and a pinch of salt.
4. Pour the mixture into individual moulds or a single large dish.
5. Cook in a bain-marie at 160 °C for 35–45 minutes. Allow to cool, then refrigerate for several hours to set.

The result:

• A dessert with no added sugar or sweeteners
• A source of high-quality protein.
• Higher in fibre.
• Naturally sweet, without being cloying.
• Creamy texture, just like a traditional flan

Energy: 96 kcal
Carbohydrates: 10,3 g
Simple sugar: 3,5 g
Protein: 5 g
Fat: 3,9 g
Saturated fat: 1,25 g
Poly-saturated fat:  0,5 g
Mono-saturated fat: 1,24 g
Cholesterol: 104 mg
Fibre: 1 g