Turkish cuisine: 3 classic dishes in a lighter version

Turkish cuisine: traditions and distinctive features 

Turkish cuisine is exceptionally rich and diverse. Due to Turkey's geographical location and large territory, individual regions differ in terms of ingredients and cooking methods. Traditional Turkish cuisine combines elements of the cuisines of the Middle East, the Caucasus, the Balkans, and Central Asia. 

Along the Aegean and Mediterranean coasts, lighter dishes based on vegetables, olive oil, fish, and seafood are particularly popular. In the central and eastern parts of the country, hearty meat-based and flour-based dishes are common. It is largely thanks to these dishes that Turkish cuisine has become famous around the world. Many Turkish dishes are based on fresh local vegetables (eggplant, peppers, tomatoes, and onions), bread (served with almost every meal), rice, groats (with bulgur being especially popular), and meat, mainly lamb, beef, mutton, and various types of poultry. Dairy products also play an important role in the Turkish diet. Yoghurt-based sauces are a popular accompaniment to grilled dishes, while meals are often enjoyed with ayran, yoghurt diluted with water and seasoned with salt. 

Grilled dishes and foods roasted on a spit are particularly characteristic of Turkish cuisine, especially the many varieties of kebab. Turkey is also known for its wide selection of meze appetisers and distinctive sweet desserts, often soaked in aromatic syrups and prepared with nuts and dried fruits, such as baklava and various types of halva. 

Characteristic seasonings used in Turkey include cumin, paprika, sumac, and mint. They give dishes a distinctive yet not overpowering flavour. It is also worth noting that coffee and tea play an important role in Turkish culture. Coffee is traditionally brewed in a special pot, while tea is drunk throughout the day and served in glasses with a characteristic shape. 

Turkish cuisine: 3 essential food products 

1. Ayran 

Ayran is one of the most characteristic beverages of Turkish cuisine and is present on Turkish tables almost every day. It can be bought ready-made or easily prepared at home. It is made from yoghurt and water in a 1:1 ratio, with the addition of a small amount of salt. It has a refreshing, slightly salty flavour and a semi-liquid consistency. It is most commonly served chilled and is excellent at quenching thirst. 

In Turkey, ayran very often accompanies meat dishes such as kebabs and köfte, as it balances their intense flavour well. It is also consumed with fast-food dishes such as dürüm or pide instead of sweetened carbonated drinks. Ayran is valued not only for its taste but also for its nutritional properties. It provides protein, calcium, and probiotics that support the digestive system. 

2. Tea 

Tea is an inseparable part of Turkish culture and one of the most frequently consumed beverages in the country. The most popular variety is black tea (çay), brewed in characteristic double teapots. It has an intense flavour and a deep colour, and its strength can be adjusted by changing the proportion of tea concentrate to water. Traditionally, it is served in small glasses with a characteristic tulip shape, accompanied by very sweet individual desserts such as baklava. 

Drinking tea in Turkey has a strong social dimension. It is a beverage associated with meetings, conversations, and everyday rituals. Tea is served almost everywhere, in homes, restaurants, and even in shops and workplaces. It is consumed throughout the day, often during or after meals. Although Turkish tea is a simple beverage, it is an important source of antioxidants in the diet. Tea is the main source of valuable flavonoids in the diet of the Turkish population. 

3. Bulgur 

Bulgur is present in many dishes eaten daily in Turkey. It is made from wheat that is boiled, dried, and then cracked. As a result, bulgur has a characteristic slightly nutty flavour and a relatively short cooking time. 

In Turkey, bulgur is used in both hot and cold dishes. It is an ingredient in popular salads (such as kısır), one-pot dishes (such as pilav), vegetable fillings, and accompaniments to meat dishes. It provides an excellent base for a wide variety of meals. Bulgur is also highly valued as part of a healthy diet. It is a source of fibre, B vitamins, and minerals, including magnesium and iron. It has a lower glycaemic index than white rice or wheat bread and provides a greater feeling of fullness. 

Turkey: 3 popular dishes in a lighter version 

Turkish cuisine is diverse and based on meat, vegetable, and grain-based dishes. Traditional dishes are naturally quite filling and calorie-dense. However, they offer great potential for modification, as many recipes in their original form are based on simple, natural, and healthy ingredients such as lentils, vegetables, unprocessed meat, yoghurt, and grains. 

In the recipes below, traditional Turkish dishes have been adapted into lighter versions with an appropriate protein content and reduced calorie count. Thanks to ingredient substitutions and adjustments to the cooking method, it is easy to reduce the calorie content of the dishes while preserving their characteristic flavour. 

1. Kebab – traditional version 

Kebab is the most recognisable dish of Turkish cuisine, although in Turkey the name actually refers to many different dishes. "Kebab" is a broad category of meat-based dishes, most commonly prepared with lamb, beef, or poultry. They are prepared in various ways, most often grilled or baked. The best-known varieties include döner kebab (meat roasted on a vertical spit), şiş kebab (pieces of meat cooked on skewers), and Adana kebab (spiced minced meat grilled on flat skewers). 

Traditionally, the meat used for kebab is marinated in spices and often also in yoghurt, which makes it tender and juicy. It is then cooked over a fire or hot coals, giving it its characteristic aroma. In the case of döner kebab, the meat is sliced directly from the rotating spit in thin layers. 

In Turkey, kebab is often served on a plate with rice, grilled vegetables, fresh salads, or yoghurt-based sauces. Bread (such as pita or lavash) is served as an accompaniment rather than the main component. It is a filling dish, rich in protein and fat, and relatively high in calories. 

Kebab – lighter version 

Ingredients / 2 servings 

• 250 g ground beef, 

• ½ onion, 

• 3 garlic cloves, 

• ½ tsp ground paprika, 

• ½ tsp cumin, 

• a pinch of salt, 

• freshly ground black pepper, 

• 1 tbsp plain yoghurt, 

• 2 pita breads (preferably wholegrain), 

• 1 tomato, 

• 1 cucumber, 

• ½ red onion, 

• 4 handfuls of iceberg lettuce, 

• 1 container cottage cheese, 

• a handful of fresh herbs: chives, coriander, mint, and parsley. 

Preparation 

1. Blend the onion and 1 garlic clove into a pulp. 

2. Combine the ground beef with the blended onion, garlic, and yoghurt. Season with paprika, cumin, pepper, and a pinch of salt. 

3. Mix thoroughly until smooth. Divide the mixture into two portions. Place one portion onto a sheet of baking paper. Cover with a second sheet of baking paper and press down. 

4. Using a rolling pin, spread the meat into a thin, even layer between the sheets. Once the meat is evenly spread, roll up the sheets. Repeat with the second portion. 

5. Bake at 220°C for approximately 18 minutes. During the last 2 minutes, place the pita breads in the oven to warm through. Remove the meat from the oven, unwrap it, and cut it into pieces. 

6. Cut the vegetables into pieces. Blend the cottage cheese with the herbs, the remaining garlic, and a pinch of salt to make a garlic sauce. 

7. Spread the sauce over the pita breads and add the meat and vegetables. 

Nutritional values / 1 of 2 servings 

• Energy: 525 kcal 

• Protein: 43 g 

• Fat: 15 g 

• Carbohydrates: 50 g 

Mercimek çorbası (Turkish lentil soup) – traditional version 

Mercimek çorbası is a filling and healthy red lentil soup. It is one of the most commonly eaten soups in Turkey. It is often served as a light lunch, but also as a warming starter at the beginning of a larger meal. Lentils provide large amounts of plant-based protein, fibre beneficial for the gut microbiota, and valuable minerals. 

Traditionally, it is prepared with red lentils cooked with onions and carrots, and sometimes potatoes, which give the soup its thick, creamy consistency. The ingredients are blended until smooth and seasoned with paprika, cumin, and mint. In many regions, it is served with paprika oil (biberli yağ), which is poured over the top just before serving to enhance the aroma and flavour. The soup is served with bread and lemon, which adds freshness to the flavour. 

Mercimek çorbası – lighter version 

Ingredients / 4 servings 

• 250 g red lentils, 

• 2 carrots, 

• 1 onion, 

• 3 garlic cloves, 

• ½ lemon, 

• ½ tsp salt, 

• 2 tsp sweet paprika, 

• 1 tbsp turmeric, 

• ½ tsp chilli powder, 

• a pinch of cumin, 

• a handful of chopped parsley, 

• 1 tbsp dried mint, 

• ½ tsp black pepper, 

• 2 litres vegetable stock, 

• 20 ml olive oil, 

• optional: 1 tsp chilli oil or crispy chilli, fresh mint leaves. 

Preparation 

1. Chop the onion, slice the carrots, and crush 1 garlic clove using a garlic press. 

2. Heat the olive oil in a pot. Add the onion and garlic and cook until translucent. 

3. Add the salt. Once the onion has become translucent, add the carrots and the rinsed lentils. Sauté briefly. 

4. Add the hot stock. Simmer over low heat for approximately 30 minutes, until all ingredients are tender. 

5. Season with paprika, pepper, dried mint, cumin, turmeric, and chilli. Blend with a hand blender until smooth. 

6. Pour the soup into bowls and sprinkle with parsley. Generously drizzle each portion with lemon juice. Optionally, drizzle with chilli oil and sprinkle with fresh mint. 

Nutritional values / 1 of 4 servings 

• Energy: 312 kcal 

• Protein: 16 g 

• Fat: 6 g 

• Carbohydrates: 42 g 

Lahmacun (Turkish pizza) – traditional version 

Lahmacun is a popular street food in Turkey, often referred to as "Turkish pizza". It consists of a thin, flat wheat-based dough topped with a layer of seasoned minced meat, vegetables, and spices. 

Traditionally, the topping is prepared with minced beef or lamb mixed with tomatoes, peppers, onions, and seasonings. The mixture is spread thinly over the dough and baked at a high temperature, which makes the base crispy. 

Before eating, lahmacun is often drizzled with lemon juice and rolled up. It is one of the most popular and versatile dishes of Turkish street food cuisine. 

Lahmacun (Turkish pizza) from a skillet with salad and ayran – lighter version 

Ingredients / 4 servings 

• 4 tortilla wraps, 

• 250 g ground lamb or beef, 

• ½ bell pepper, 

• ½ red onion, 

• 3 garlic cloves, 

• 1 tbsp tomato paste, 

• a handful of parsley, 

• 1 tbsp olive oil, 

• 1 tsp paprika powder, 

• a pinch of cumin, 

• a pinch of cinnamon, 

• ½ tsp chilli flakes, 

• ½ tsp ground black pepper, 

• a pinch of salt, 

• 1 white onion, 

• 1 cucumber, 

• 1 tomato, 

• ½ lemon, 

• 1 tsp sumac, 

• 300 g plain yoghurt, 

• 300 ml water, 

• a pinch of salt. 

Preparation 

1. Blend the bell pepper, red onion, garlic cloves, and parsley until smooth. Add the tomato paste and olive oil and mix. 

2. Add the prepared mixture to the minced meat. Season with paprika, cumin, cinnamon, salt, and chilli. Mix thoroughly. 

3. Spread a thin layer of the meat mixture over each tortilla. Heat a frying pan. Cook the tortilla on a dry cast-iron pan, covered, on the side without meat until golden brown. 

4. Turn it over and cook on the other side until the meat is browned. Repeat with the remaining tortillas. 

5. Prepare a salad using the onion, cucumber, and tomato. Season with sumac. 

6. Prepare the ayran by mixing the yoghurt with the water. Season with a pinch of salt. 

7. Serve the lahmacun drizzled with lemon juice, accompanied by the salad and ayran. 

Nutritional values / 1 of 4 servings 

• Energy: 370 kcal 

• Protein: 21 g 

• Fat: 13 g 

• Carbohydrates: 40 g 

MultiSport card in Turkey: check key information 

If, in addition to exploring local flavours in Turkey, you would also like to stay active, you can make use of the MultiSport card. Thanks to this, whether you are travelling to Turkey 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 (Turkey, Slovakia, the Czech Republic, Croatia, and Bulgaria), 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 Turkey, 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/