Recipes of the WorldInteractive Culinary Atlas
Nutrition Hub

Mediterranean Aligned and High Magnesium Recipes

68 matching recipes from 197 global dishes.

🔎 Analysis Summary

We analyzed 197 global recipes from 195 countries. Only 68 meet the strict criteria for Mediterranean Aligned and High Magnesium (≥20 % DV). Here they are, ranked by their algorithmic Health Score.

This curated collection features 68 recipes that satisfy the Mediterranean Aligned and High Magnesium (≥20 % DV) criteria, selected from our database of 197 dishes spanning 195 countries. Each recipe has been algorithmically scored using USDA FoodData Central nutritional data, evaluating macronutrient balance, micronutrient density, sodium levels, and dietary fiber content. The average Health Score across this collection is 75 (excellent), with an average of 401 kcal, 22.7g protein, and 12.3g fiber per serving.

Featured cuisines in this collection include Italian, Israel, Mauritania, San Marino, and Lesotho. Browse the ranked table below to compare nutritional profiles, clinical badges, and health scores across all matching recipes. Use the related categories section to explore similar collections filtered by region, dietary preference, or nutritional target.

Matching Recipes68
Avg Health Score75
Avg kcal/serving401
Avg Protein22.7g
Avg Fiber12.3g
🫒 Mediterranean (68)🍌 Potassium Rich (68)🔥 Under 500 kcal (55)🌾 High Fiber (49)💪 High Protein (42)💉 Diabetic Friendly (13)❤️ Heart Healthy (7)

📋 68 Recipes — Ranked by Health Score

# Recipe Cuisine Score kcal Protein Fiber Sodium Badges
1 🇮🇹Pasta e Fagioli (Italian Bean & Pasta Soup) Italian 86 294 15.2g 10.5g 255mg ❤️ 🌾 🔥 🫒 🍌
2 🍲Israeli-Style Shakshuka with Chickpeas Israel 85 340 19.3g 12.9g 525mg 🌾 🔥 🫒 🍌
3 🍲Mauritanian-Style Fish with Tomato, Olives, and Couscous Mauritania 85 283 39.7g 6.3g 707mg 💉 💪 🔥 🫒 🍌
4 🍲Sammarinese-Style White Bean, Tomato, and Kale Soup San Marino 85 397 24.2g 20.4g 443mg ❤️ 💪 🌾 🔥 🫒 🍌
5 🍲Lesotho-Style Papa with Tomato-Spinach Beans Lesotho 83 472 20.5g 17.2g 412mg ❤️ 💪 🌾 🔥 🫒 🍌
6 🍲Syrian-Style Lentil Soup with Lemon and Cumin Syria 83 366 23.6g 22.7g 596mg 💪 🌾 🔥 🫒 🍌
7 🍲Cape Verdean-Style Cod and Kidney Bean Tomato Stew with Rice Cape Verde 82 473 31.0g 11.4g 593mg 💪 🌾 🔥 🫒 🍌
8 🍲Sudanese-Style Lentil and Okra Tomato Stew with Millet Sudan 82 323 20.1g 19.9g 460mg ❤️ 💪 🌾 🔥 🫒 🍌
9 🍲Albanian-Style Cod, Spinach, and Tomato Stew with Rice Albania 81 386 31.6g 4.6g 812mg 💪 🔥 🫒 🍌
10 🍲Vatican City-Style Roman Chickpea Pasta (Pasta e Ceci) Vatican City 81 784 36.5g 27.2g 665mg 💪 🌾 🫒 🍌
11 🍲Malian-Style Chickpea, Carrot, and Tomato Stew with Rice Mali 81 495 20.3g 17.8g 564mg 💪 🌾 🔥 🫒 🍌
12 🍲Armenian-Style Lentil, Tomato, and Spinach Stew with Rice Armenia 80 366 19.5g 16.3g 520mg 🌾 🔥 🫒 🍌
13 🍲Eritrean-Style Spiced Lentil Stew with Millet Eritrea 80 292 19.9g 18.5g 489mg 🌾 🔥 🫒 🍌
14 🇸🇪Swedish Salmon with Dill Potatoes Swedish 80 423 39.9g 4.7g 495mg 💪 🔥 🫒 🍌
15 🍲Ghanaian-Style Black Bean Stew with Rice and Plantain Ghana 80 528 18.4g 18.8g 493mg 🌾 🫒 🍌
16 🍲Rwandan-Style Lentil and Tomato Stew with Rice Rwanda 80 425 21.2g 18.7g 569mg 💪 🌾 🔥 🫒 🍌
17 🍲Zimbabwean-Style Lentil, Carrot, and Tomato Stew with Rice Zimbabwe 80 413 20.5g 18.3g 555mg 💪 🌾 🔥 🫒 🍌
18 🍲Malawi-Style Nsima with Tomato Chicken and Greens Malawi 79 313 8.5g 8.0g 485mg 🌾 🔥 🫒 🍌
19 🍲Palestinian-Style Mujadara (Lentils and Rice) with Caramelized Onions Palestine 79 445 28.9g 26.4g 587mg 💪 🌾 🔥 🫒 🍌
20 🍲United States-Style Turkey and Bean Chili United States 79 415 24.2g 22.3g 583mg 💪 🌾 🔥 🫒 🍌
21 🍲Micronesian-Style Fish and Sweet Potato Tomato Stew with Rice Micronesia 78 334 19.9g 7.1g 540mg 🌾 🔥 🫒 🍌
22 🍲Burundian-Style Beans and Plantain Tomato Stew with Rice Burundi 78 243 14.4g 13.9g 444mg ❤️ 💉 🌾 🔥 🫒 🍌
23 🍲Pakistani-Style Chicken Karahi with Ginger-Tomato Sauce and Rice Pakistan 78 157 7.8g 6.6g 623mg 💉 🔥 🫒 🍌
24 🍲Tunisian-Style Fish and Tomato Stew with Potatoes and Rice Tunisia 78 422 26.0g 5.6g 578mg 💪 🔥 🫒 🍌
25 🍲South African-Style Spiced Bean and Tomato Stew with Rice South Africa 78 448 20.5g 18.0g 582mg 💪 🌾 🔥 🫒 🍌
26 🍲Senegalese-Style Fish and Tomato Onion Stew with Rice Senegal 78 410 32.2g 4.8g 821mg 💪 🔥 🫒 🍌
27 🍲Tuvaluan-Style Chickpea Tomato Curry with Rice Tuvalu 77 490 20.6g 17.4g 526mg 💪 🌾 🔥 🫒 🍌
28 🍲Papua New Guinea-Style Sweet Potato and Kidney Bean Tomato Stew with Rice Papua New Guinea 77 426 16.7g 15.7g 497mg 🌾 🔥 🫒 🍌
29 🍲Gallo Pinto with Eggs Costa Rica 77 555 26.6g 18.4g 644mg 💪 🌾 🫒 🍌
30 🍲Zambian-Style Fish, Tomato, and Pepper Stew with Rice Zambia 77 397 31.4g 4.8g 772mg 💪 🔥 🫒 🍌
31 🍲Ni-Vanuatu-Style Cassava and Fish Tomato Stew with Rice Vanuatu 76 441 20.8g 5.1g 531mg 💪 🔥 🫒 🍌
32 🍲Bahraini-Style Lentil and Tomato Spiced Stew with Rice Bahrain 76 389 19.6g 16.4g 519mg 🌾 🔥 🫒 🍌
33 🍲Maltese-Style Fish, Potato, Tomato, and Olive Stew with Rice Malta 76 370 21.2g 5.5g 563mg 💪 🔥 🫒 🍌
34 🍲Eswatini-Style Pumpkin, Beans, and Spinach Stew with Millet Eswatini 76 242 14.4g 13.0g 533mg 💉 🌾 🔥 🫒 🍌
35 🍲Myanmar-Style Turmeric Chicken Curry with Tomatoes and Rice Myanmar 76 127 5.2g 6.0g 604mg 💉 🔥 🫒 🍌
36 🍲Chana Masala with Rice India 76 505 20.0g 16.9g 581mg 💪 🌾 🫒 🍌
37 🍲Yemeni-Style Mandi-Inspired Spiced Chicken with Rice Yemen 76 120 5.0g 5.3g 546mg 💉 🔥 🫒 🍌
38 🍲Bangladeshi-Style Fish and Tomato Curry with Rice Bangladesh 76 430 34.3g 3.8g 875mg 💪 🔥 🫒 🍌
39 🍲Algerian-Style Chickpea and Potato Tomato Stew with Rice Algeria 76 546 18.6g 15.2g 591mg 🌾 🫒 🍌
40 🍲Icelandic-Style Cod, Potato, and Carrot Stew with Rice Iceland 76 452 30.0g 5.4g 736mg 💪 🔥 🫒 🍌
41 🍲Pupusa-Inspired Corn Tortillas with Beans, Queso Fresco, and Curtido El Salvador 75 564 28.4g 27.2g 781mg 💪 🌾 🫒 🍌
42 🍲Gambian Domoda (Peanut Stew) with Chicken and Rice Gambia 74 199 5.6g 8.6g 541mg 💉 🌾 🔥 🫒 🍌
43 🍲Sierra Leone-Style Groundnut Chicken and Sweet Potato Stew with Rice Sierra Leone 74 176 5.5g 7.6g 530mg 💉 🌾 🔥 🫒 🍌
44 🍲Togolese-Style Peanut and Tomato Chicken Stew with Rice Togo 74 135 5.2g 7.1g 589mg 💉 🌾 🔥 🫒 🍌
45 🍲Koshari (Rice, Lentils, Pasta, Tomato Sauce) Egypt 74 494 22.8g 17.3g 590mg 💪 🌾 🔥 🫒 🍌
46 🍲Burkinabe-Style Plantain and Kidney Bean Tomato Stew with Rice Burkina Faso 74 535 15.4g 14.6g 578mg 🌾 🫒 🍌
47 🍲Somali-Style Lentil and Potato Tomato Stew with Rice Somalia 74 429 17.8g 15.5g 467mg ❤️ 🌾 🔥 🫒 🍌
48 🍲Libyan-Style Shakshuka with Lamb and Peppers Libya 73 216 13.0g 6.9g 709mg 💉 🔥 🫒 🍌
49 🍲Slovenian-Style Jota (Bean, Potato, and Sauerkraut Stew) Slovenia 73 434 21.2g 16.3g 368mg ❤️ 💪 🌾 🔥 🫒 🍌
50 🍲Misir Wot (Ethiopian Spiced Lentils) with Rice Ethiopia 73 475 23.7g 19.3g 559mg 💪 🌾 🔥 🫒 🍌
51 🍲Nepalese-Style Chickpea and Potato Curry with Rice Nepal 73 531 19.0g 15.8g 522mg 🌾 🫒 🍌
52 🍲Russian-Style Borscht with Beef, Beets, and Cabbage Russia 72 321 30.3g 9.9g 500mg 💉 💪 🌾 🔥 🫒 🍌
53 🇩🇰Danish Frikadeller with Root Vegetables Danish 72 450 41.7g 7.7g 193mg 💉 💪 🌾 🔥 🫒 🍌
54 🍲Cou-Cou with Okra and Cod Barbados 72 341 27.6g 5.7g 786mg 💪 🔥 🫒 🍌
55 🍲Liechtenstein-Style Cheesy Spaetzle with Mushrooms and Onions Liechtenstein 70 617 26.4g 11.1g 764mg 💪 🌾 🫒 🍌
56 🍲Serbian-Style Stuffed Peppers with Beef, Rice, and Tomato Sauce Serbia 70 308 31.0g 10.6g 521mg 💉 💪 🌾 🔥 🫒 🍌
57 🍲Swiss-Style Rösti with Mushrooms and Cheese Switzerland 70 441 14.6g 11.6g 620mg 🌾 🔥 🫒 🍌
58 🍲Hungarian Gulyás (Beef Paprika Soup) with Potatoes Hungary 69 366 27.9g 8.4g 533mg 💪 🌾 🔥 🫒 🍌
59 🍲Picadillo with Rice Mexico 69 514 32.4g 6.5g 839mg 💪 🫒 🍌
60 🍲Iraqi Bamia (Okra and Tomato Stew) with Beef and Rice Iraq 68 244 26.4g 4.8g 521mg 💪 🔥 🫒 🍌
61 🍲Kyrgyz-Style Lagman Beef Noodle Soup Kyrgyzstan 66 467 36.7g 8.4g 624mg 💪 🌾 🔥 🫒 🍌
62 🍲Dutch-Style Stamppot with Kale, Potatoes, and Sausage Netherlands 66 382 10.4g 12.8g 755mg 🌾 🔥 🫒 🍌
63 🍲Mujaddara (Lentils and Rice with Onions) Lebanon 66 485 20.8g 16.1g 569mg 💪 🌾 🔥 🫒 🍌
64 🍲Green Fig (Plantain) and Saltfish Saint Lucia 66 572 51.5g 8.0g 5848mg 💪 🌾 🫒 🍌
65 🍲Conch Chowder with Rice Bahamas 66 400 28.7g 4.9g 722mg 💪 🔥 🫒 🍌
66 🍲Luxembourg-Style Potato and Leek Soup Luxembourg 65 269 6.5g 6.7g 623mg 🔥 🫒 🍌
67 🍲Mongolian-Style Beef Noodles with Cabbage (Tsuivan-Inspired) Mongolia 63 602 44.7g 10.8g 728mg 💪 🌾 🫒 🍌
68 🍲Sancocho-Style Chicken Soup with Yuca, Plantain, and Corn Colombia 60 573 18.5g 7.9g 594mg 🌾 🫒 🍌

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