Bulgarian cuisine: 3 popular dishes in a lighter version

Bulgarian cuisine: traditions and distinctive features 

Bulgarian cuisine is quite simple and based on fresh produce and seasonal ingredients. In coastal regions and in the southern part of the country, light dishes based on vegetables, fish, local cheeses, and olive oil are popular. In central Bulgaria, on the other hand, more filling dishes are more common, including stewed, baked, and grilled meals with meat and grain products. 

Bulgarian cuisine has been strongly influenced by Balkan and Mediterranean traditions, as well as Turkish and Greek cuisine. Vegetables such as peppers, eggplants, and tomatoes are widely used. Grilled dishes and one-pot meals are also popular. Simple ingredients are complemented by aromatic seasonings, especially savory. Dishes made with yoghurt and Balkan cheeses are also characteristic of Bulgarian cuisine and form an important part of the daily diet. Compared to Polish cuisine, Bulgarian cuisine is considered lighter. You can easily find light options, even in traditional restaurants. 

Bulgarian cuisine: 3 essential ingredients 

1. Savory 

Known locally as chubritsa, savory is one of the most important herbs in Bulgarian cuisine. Its intense, slightly peppery flavour defines many traditional recipes. Savory is used far more frequently in Bulgaria than in many other countries and is sometimes referred to as the nation's signature spice. It is commonly added to meat dishes, soups, stews, and vegetable-based meals, particularly those featuring beans and cabbage. 

Savory is also an ingredient in popular spice blends. Its aroma perfectly enhances the flavour of simple, seasonal ingredients. It is used on a daily basis in almost every Bulgarian kitchen and is considered just as essential as salt and pepper. Savory is also valued for its anti-inflammatory, antispasmodic, and digestive-supporting properties. 

In Bulgaria, the name "chubritsa" is also used for spice blends containing savory, including the famous Bulgarian "colourful salt", made from savory, salt, paprika, and other spices in varying proportions. 

2. Sirene Cheese (Shopski Cheese) 

Sirene (Shopski cheese) is a traditional Bulgarian brined cheese. It is often compared to Greek feta, although it has a slightly different texture and a somewhat milder flavour. It is produced from sheep's milk, cow's milk, or a mixture of the two. It is one of the staple products of Bulgarian cuisine and is used in the famous Shopska salad, known throughout the country. 

Sirene can be used in many ways. It is enjoyed cold as an addition to salads, sandwiches, and appetisers, or served warm as an ingredient in baked dishes and pastry fillings. Thanks to its distinctive flavour, even a small amount of this cheese is enough to give a dish its characteristic taste. 

3. Eggplant 

Eggplant is a vegetable that plays an important role in Bulgarian cuisine, particularly during the summer season. Thanks to the warm climate, it is widely cultivated and reaches the table at its freshest. Its flesh absorbs seasonings and olive oil exceptionally well, making it an excellent ingredient in a variety of dishes. 

In Bulgaria, eggplant is most commonly grilled, baked, or stewed. Pickled and stuffed eggplants are also quite common. This vegetable is also used to prepare vegetable spreads, salads, and one-pot dishes. It is often combined with tomatoes, garlic, and aromatic herbs. 

Eggplant is an excellent component of a healthy diet. It provides only 25 kcal per 100 g, as well as approximately 3.5 g of fibre, potassium, magnesium, and valuable antioxidants and polyphenols, which are found mainly in the skin of the vegetable. 

Bulgaria: 3 popular dishes in a lighter version 

Although Bulgarian cuisine is largely based on vegetables, grilled dishes, and fermented dairy products, it also includes more filling and calorie-dense dishes, such as those made with cheese or meat. Traditional Bulgarian dishes can be made lighter relatively easily. All it takes is the right cooking method and adjusted proportions. Bulgarian cuisine is naturally quite healthy thanks to its high vegetable content. 

1. Tarator – traditional version 

Tarator is a Bulgarian cold soup made with yoghurt and fresh vegetables. It is one of the most popular summer dishes in Bulgaria and works perfectly as a light meal on hot days. Its main ingredients are plain yoghurt, cucumbers, garlic, dill, and chopped walnuts, while its consistency is adjusted with water or ice cubes. 

Traditional tarator has a liquid consistency and is often served not only as a soup, but also as an accompaniment to main courses. It is sometimes served as a drink in glasses. This dish can be prepared in just a few minutes. 

Preparing a lighter version of this dish requires very few modifications. Tarator is naturally light and healthy. It is sometimes prepared with full-fat yoghurt and olive oil, which increases its calorie content, but if you are looking to reduce calories, it is better to choose low-fat dairy products. 

Tarator – lighter version 

Ingredients / 4 servings 

• 500 ml low-fat Greek yoghurt, 

• 250 ml kefir, 

• 250 ml cold water, 

• a handful of ice cubes, 

• 2 large cucumbers, 

• 1 bunch fresh dill, 

• 3 garlic cloves, 

• 2 tbsp olive oil, 

• 60 g walnuts, 

• 2 slices sourdough bread, 

• a pinch of salt. 

Preparation 

1. Finely dice the cucumbers. Chop the dill as well. Crush the garlic using a garlic press. 

2. Chop the walnuts. 

3. Mix the yoghurt with the kefir and water. Add the ice cubes. 

4. Stir in the cucumbers and dill. Season with salt and garlic. 

5. Divide between bowls. Serve with chopped walnuts, olive oil, and bread. 

Nutritional values / 1 of 4 servings 

• Energy: 289 kcal 

• Protein: 17 g 

• Fat: 14.5 g 

• Carbohydrates: 24 g 

2. Gyuvech – traditional version 

Gyuvech is a traditional one-pot dish of Bulgarian cuisine. It is prepared with vegetables, meat, and seasonings, and slowly baked in a ceramic or clay dish, from which it takes its name. Traditionally, ingredients available in a given season and region are used to prepare this stew, which is why gyuvech exists in many different variations. 

The dish is most commonly based on vegetables such as peppers, tomatoes, eggplant, courgette, potatoes, and onions, complemented by meat, usually pork or beef, either diced or minced. The ingredients are seasoned with aromatic herbs, including savory, which gives the dish its characteristic slightly spicy flavour. The ingredients are either arranged in layers or mixed together and then baked, allowing the flavours to develop and resulting in a soft, juicy texture. 

Gyuvech is a versatile dish. It can be a quick everyday lunch or dinner, as all you need to do is chop the meat and vegetables and place them in the oven, but it is also suitable for larger family gatherings. On such occasions, it is sometimes baked over an open fire in a cooking vessel. In its traditional version, gyuvech can be quite calorie-dense, especially when prepared with fattier cuts of meat. However, its vegetable base provides an excellent starting point for creating a lighter version of this traditional Bulgarian stew. 

Gyuvech – lighter version 

Ingredients / 3 servings 

• 500 g ground beef, 

• 500 g potatoes, 

• 1 carrot, 

• 1 celery stalk, 

• 1 bell pepper, 

• 1 tomato, 

• 1 onion, 

• 250 ml water, 

• 2 tbsp olive oil, 

• 2 tbsp savory, 

• a handful of fresh parsley, 

• 1 tsp ground paprika, 

• salt, 

• ½ tsp freshly ground black pepper. 

Preparation 

1. Prepare a clay or ceramic baking dish of suitable depth (for 3 layers). 
2. Clean the vegetables. Dice the carrot, celery, bell pepper, and onion. 
3. Dice the tomato. Peel the potatoes and cut them into slices approximately 0.5 cm thick. 
4. In a frying pan, sauté the ground beef in 1 tablespoon of olive oil. Season with salt and pepper. 
5. Arrange half of the potatoes in the bottom of the dish. Add half of the diced vegetables. Sprinkle with savory, paprika, pepper, and salt. 
6. Add the meat layer. Sprinkle with savory and paprika. 
7. Add another layer of potatoes, followed by the vegetables. Season with savory, paprika, pepper, and salt. 
8. Pour over the water and olive oil. Cover the dish with its lid. Place it in a cold oven and set the temperature to 230°C. Bake for 30 minutes after the oven reaches the set temperature. Remove the dish from the oven. It is ready to serve. 
9. Sprinkle with fresh parsley. 

Nutritional values / 1 of 3 servings 

• Energy: 520 kcal 

• Protein: 38 g 

• Fat: 23 g 

• Carbohydrates: 35 g 

3. Kebapche with Shopska salad – traditional version  

Kebapche are elongated meat patties that are popular both as a quick street food meal and as part of barbecue gatherings. They are most commonly prepared from pork or a mixture of pork and beef, seasoned with salt, pepper, cumin, and savory. They are somewhat similar to Polish minced meat cutlets, but they do not contain egg or soaked bread and have a different shape. 

Traditionally, kebapche are grilled over a barbecue grate, which gives them their characteristic aroma and a lightly crisp exterior. They are most often served with fries, bread, mustard, or sauces made with eggplant or peppers. 

Shopska salad is one of the best-known and most popular dishes of Bulgarian cuisine and is often regarded as its hallmark. It is prepared with basic seasonal vegetables: tomatoes, cucumbers, peppers, and onions, and topped with grated sirene cheese. 

It is most commonly dressed with olive oil or sunflower oil and a small amount of vinegar. Its colours (red, green, and white) refer to the colours of the Bulgarian flag, which further reinforces its symbolic significance as a national dish of Bulgaria. 

Shopska salad can be found in every Bulgarian restaurant, where it is served as an appetiser or a light accompaniment to main courses. In the meal below, we combine two classics of Bulgarian cuisine into one dish and serve kebapche with Shopska salad. 

Kebapche with Shopska salad – lighter version 

Ingredients for the kebapche / 4 servings 

• 500 g lean ground pork and beef mixture, 

• 1 tbsp olive oil, 

• ½ tsp cumin, 

• a pinch of salt, 

• ½ tsp ground black pepper. 

Ingredients for the salad 

• 200 g cucumber, 

• 200 g tomatoes, 

• ½ red bell pepper, 

• ½ yellow bell pepper, 

• ½ green bell pepper, 

• 1 red onion, 

• 150 g sirene cheese or feta cheese, 

• 1 tbsp unrefined sunflower oil, 

• ½ tsp vinegar. 

Additionally 

• 4 small pita breads 

Preparation 

1. Combine the ground meat with the cumin, a pinch of salt, and pepper. Add 1 tablespoon of cold water. Refrigerate for at least 1 hour. 

2. Moisten your hands and shape the meat into sausage-like rolls approximately 10 cm long and 1-2 cm in diameter. Drizzle lightly with olive oil. 

3. Preheat a grill or grill pan. Grill the kebapche until evenly browned on all sides. 

4. Prepare the Shopska salad: wash the vegetables thoroughly and cut them into small, evenly sized cubes. 

5. Combine the vegetables and drizzle with the sunflower oil and vinegar. Season with pepper. 

6. Grate the sirene cheese (or feta cheese) over each serving of the salad. 

7. Serve the salad with the kebapche and warm pita bread. 

Nutritional values / 1 of 4 servings 

• Energy: 492 kcal 

• Protein: 35 g 

• Fat: 22 g 

• Carbohydrates: 37 g 

MultiSport card in Bulgaria: check key information 

If, in addition to exploring local flavours in Bulgaria, you would also like to stay active, you can make use of the MultiSport card. Thanks to this, whether you are travelling to Bulgaria for a city break, a holiday, or a business trip, you do not have to interrupt your training plans. 

The MultiSport card currently provides access to more than 11,000 facilities across Poland and five other countries (Bulgaria, Slovakia, the Czech Republic, Croatia, and Turkey), as well as more than 55 different activities. To use international visits, you must have an active MultiSport mobile app and your identity must be verified at a facility in Poland. These visits are available to holders of MultiSport Plus, MultiSport Classic, and MultiSport Light cards. 

When planning a trip to Bulgaria, it is worth checking the availability of facilities, their terms of use, and the activities they offer using the search tool available at https://internationalvisitsmap.bsinternational.pl/.