Romanian Cuisine: Fresh, Healthy, Full Of Flavour

Though often celebrated for its rich stews and decadent pastries, Romanian cuisine also boasts a wholesome, health-conscious side rooted in centuries-old traditions. With a focus on fresh, seasonal ingredients and farm-to-table practices, many Romanian dishes highlight vegetables, legumes, lean meats, fermented foods, and aromatic herbs. This balance of flavor and nutrition makes Romanian cooking a surprisingly great fit for anyone seeking to eat well without sacrificing taste—offering a delicious and nourishing take on traditional comfort food.

At the heart of healthy Romanian cooking is simplicity. Think slow-simmered vegetable soups, grilled lean proteins, and plenty of probiotic-rich fermented cabbage. Meals are often built around what’s growing in the garden or available at the local market, making it naturally aligned with modern clean eating principles.

One dish that brings together these values is Ciorbă de Legume, a traditional Romanian vegetable soup. It’s light, nourishing, and easy to make filled with a rainbow of vegetables and subtly soured with lemon juice or fermented bran water known as borș, which is excellent for digestion.

This soup is often served with a slice of rustic rye bread or a spoonful of sour cream, depending on the region. It’s a go-to comfort food in Romanian homes, equally welcome on warm spring days or cold winter evenings.

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Why It’s Good For You

Low in calories, high in nutrients: Ciorbă de Legume is ideal for those looking to eat light but stay full. The fiber content supports digestion and helps regulate blood sugar.

Gut-friendly: If you opt for borș, you’re adding a fermented element rich in probiotics, which support a healthy gut microbiome and immunity.

Anti-inflammatory: With a base of vegetables like carrots, tomatoes, and parsley, this soup provides antioxidants that help reduce inflammation naturally.

Hydrating: Brothy soups are a gentle way to boost hydration, especially when made with water-rich vegetables like zucchini and celery.

Heart-smart: A splash of olive oil provides heart-healthy monounsaturated fats while enhancing flavor.

This dish is also a highly adaptable  swap to spinach, pumpkin, or peas depending on the season. Its flexibility makes it a year-round staple for anyone seeking wellness through food.

Nutritional Breakdown (Per serving, approx. 1.5 cups)

Calories: ~120 kcal

Protein: 3–4 g

Fiber: 4–5 g

Fat: 4 g (mainly from olive oil)

Carbohydrates: 18–20 g (from vegetables)

Vitamin A: 80–100% of daily needs

Vitamin C: 70–90% of daily needs

Potassium: Supports heart and muscle function

Probiotics (if using borș): Help balance gut flora and improve digestion

Healthy Romanian Recipe: Ciorbă de Legume (Vegetable Soup)

Ingredients:

1 tablespoon olive oil

1 onion, chopped

2 carrots, diced

1 parsnip, diced

1 bell pepper, chopped

1 zucchini, chopped

2 tomatoes, peeled and chopped

1 small celery root or 2 celery stalks, diced

1 cup green beans, trimmed and chopped

5 cups vegetable broth or water

Juice of 1 lemon (or 1/2 cup fermented borș, if available)

Salt and pepper to taste

2 tablespoons chopped fresh parsley or lovage (a traditional Romanian herb)

Instructions:

In a large pot, heat the olive oil over medium heat. Add the onion and cook until soft and translucent.

Add the carrots, parsnip, celery, and bell pepper. Stir and sauté for about 5 minutes.

Pour in the broth or water. Bring to a boil, then reduce the heat and simmer for 15 minutes.

Add zucchini, green beans, and tomatoes. Continue to simmer for another 10–15 minutes until all vegetables are tender.

Stir in the lemon juice or borș. Season with salt and pepper. Let it simmer for another 2 minutes.

Remove from heat. Sprinkle with chopped parsley or lovage before serving.

Enjoy this soup as a nourishing meal on its own or pair it with a slice of whole-grain bread and a few pickled vegetables for a complete, gut-friendly lunch.