Eat Healthy and Cheap: Portuguese recipes Whole plant foods, no added oil, no added sugar, no refined flour, little added salt. Portuguese recipes only. 2026-07-18T00:00:00.000Z https://eathealthyandcheap.com/cuisine/portuguese/ Eat Healthy and Cheap Arroz de Grelos, Portuguese Greens and Rice https://eathealthyandcheap.com/recipes/arroz-de-grelos-portuguese-greens-and-rice/ 2026-07-18T00:00:00.000Z A loose, soupy Portuguese rice cooked down with pungent greens, garlic, and a little tomato until creamy at the edges. Weeknight comfort in one pot. Arroz de Tomate, Portuguese Tomato Rice https://eathealthyandcheap.com/recipes/arroz-de-tomate-portuguese-tomato-rice/ 2026-07-18T00:00:00.000Z Soupy Portuguese tomato rice, built on onion, garlic, and ripe tomato and finished with cilantro. A loose, comforting side ready in under an hour. Arroz Doce, Portuguese Rice Pudding https://eathealthyandcheap.com/recipes/arroz-doce-portuguese-rice-pudding/ 2026-07-18T00:00:00.000Z The Portuguese rice pudding: whole-grain short rice simmered in soy milk with lemon peel and cinnamon, sweetened with blended dates, dusted with cinnamon. Batatas a Murro, Portuguese Smashed Potatoes https://eathealthyandcheap.com/recipes/batatas-a-murro-portuguese-smashed-potatoes/ 2026-07-18T00:00:00.000Z Portuguese punched potatoes baked until the skins crackle, then crushed open under a fistful of garlic and parsley. A blunt, good side with no oil. Caldo Verde https://eathealthyandcheap.com/recipes/caldo-verde/ 2026-07-18T00:00:00.000Z Portuguese potato and collard soup where blending most of the potatoes replaces the traditional olive oil finish, giving it a silky body with no added fat. Cenouras à Algarvia, Portuguese Marinated Carrots https://eathealthyandcheap.com/recipes/cenouras-a-algarvia-portuguese-marinated-carrots/ 2026-07-18T00:00:00.000Z Cenouras à Algarvia, the Algarve petisco of boiled carrots marinated in garlic, cumin, coriander, vinegar, and a piri-piri pinch of cayenne. Cogumelos à Bulhão Pato https://eathealthyandcheap.com/recipes/cogumelos-a-bulhao-pato/ 2026-07-18T00:00:00.000Z A Portuguese petisco: mushrooms sweated in their own juices, then tossed with raw garlic, cilantro, and lemon until the pan turns into a bright green sauce. Doce de Abóbora e Amêndoa, Algarve Pumpkin and Almond Jam https://eathealthyandcheap.com/recipes/doce-de-abobora-e-amendoa-algarve-pumpkin-almond-jam/ 2026-07-18T00:00:00.000Z An Algarve preserve: butternut cooked down with dates and cinnamon into a thick amber jam, studded with toasted almonds and no added sugar. Ervilhas Guisadas, Portuguese Stewed Peas https://eathealthyandcheap.com/recipes/ervilhas-guisadas-portuguese-stewed-peas/ 2026-07-18T00:00:00.000Z Ervilhas guisadas, the Portuguese stew of green peas simmered with onion, garlic, tomato, and cilantro until soft and sweet. A gentle one-pot side. Esparregado, Portuguese Creamed Greens https://eathealthyandcheap.com/recipes/esparregado-portuguese-creamed-greens/ 2026-07-18T00:00:00.000Z Wilted spinach blended smooth with white beans, garlic, and nutmeg into a creamy Portuguese side, brightened with white wine vinegar. The traditional flour-and-butter cream, done with beans. Favas à Portuguesa, Broad Beans in Tomato and Cilantro https://eathealthyandcheap.com/recipes/favas-a-portuguesa-broad-beans-tomato-cilantro/ 2026-07-18T00:00:00.000Z Broad beans stewed with onion, tomato, and plenty of cilantro, warmed by a little smoked paprika. The plant version of a Portuguese spring classic. Grao de Bico a Portuguesa, Chickpeas with Garlic and Paprika https://eathealthyandcheap.com/recipes/grao-de-bico-a-portuguesa-chickpeas-with-garlic-and-paprika/ 2026-07-18T00:00:00.000Z A tasca plate of warm chickpeas tossed with garlic, smoked paprika and cilantro, sharpened with red wine vinegar, no oil and no salt needed. Jardineira, Portuguese Vegetable Stew https://eathealthyandcheap.com/recipes/jardineira-portuguese-vegetable-stew/ 2026-07-18T00:00:00.000Z Potatoes, carrots, peas, and green beans simmered with white beans in a paprika tomato broth. A one-pot Portuguese garden stew, hearty enough to be dinner. Papas de Milho, Portuguese Cornmeal Porridge https://eathealthyandcheap.com/recipes/papas-de-milho-portuguese-cornmeal-porridge/ 2026-07-18T00:00:00.000Z Stone-ground cornmeal cooked slow in soy milk with lemon zest and cinnamon, sweetened only with blended dates. A warm Portuguese breakfast porridge. Pasta de Grão, Portuguese Chickpea and Cilantro Spread https://eathealthyandcheap.com/recipes/pasta-de-grao-portuguese-chickpea-and-cilantro-spread/ 2026-07-18T00:00:00.000Z A Portuguese meze of chickpeas blended smooth with mellowed garlic, toasted cumin, and a fistful of cilantro, sharpened with white wine vinegar and lemon. Pevides, Portuguese Roasted Pumpkin Seeds https://eathealthyandcheap.com/recipes/pevides-portuguese-roasted-pumpkin-seeds/ 2026-07-18T00:00:00.000Z Pumpkin seeds dry-roasted Portuguese-style with smoked paprika, oregano, and a piri-piri pinch of cayenne, made to stick with lemon, no oil or salt. Pimentos Assados a Portuguesa, Roasted Pepper Salad https://eathealthyandcheap.com/recipes/pimentos-assados-a-portuguesa-roasted-pepper-salad/ 2026-07-18T00:00:00.000Z Portuguese roasted peppers, blistered and peeled, then marinated cold in garlic, red wine vinegar and cilantro until sweet, silky and sharp. Salada de Feijao Frade, Portuguese Black-Eyed Pea Salad https://eathealthyandcheap.com/recipes/salada-feijao-frade/ 2026-07-18T00:00:00.000Z Cooked black-eyed peas tossed with a heavy hand of parsley, finely diced red onion, and raw garlic in white wine vinegar. A plain, sharp Portuguese salad that gets better as it sits. Salada de Feijão Manteiga à Portuguesa https://eathealthyandcheap.com/recipes/salada-de-feijao-manteiga-a-portuguesa/ 2026-07-18T00:00:00.000Z A Portuguese petisco of butter beans, roasted pepper, and red onion, dressed with red wine vinegar, smoked paprika, and a fistful of cilantro. Salada de Grão, Portuguese Chickpea Salad https://eathealthyandcheap.com/recipes/salada-de-grao-portuguese-chickpea-salad/ 2026-07-18T00:00:00.000Z The Portuguese chickpea salad salada de grão: chickpeas with sweet red onion, parsley, garlic, and white wine vinegar, sharp and better a day ahead. Sopa da Pedra, Portuguese Stone Soup https://eathealthyandcheap.com/recipes/sopa-da-pedra/ 2026-07-18T00:00:00.000Z A thick red bean soup packed with potato, cabbage, carrot, and turnip, seasoned with smoked paprika and cumin. The legendary catch-all pot of the Ribatejo, built entirely from plants. Sopa de Agrião, Portuguese Watercress Soup https://eathealthyandcheap.com/recipes/sopa-de-agriao-portuguese-watercress-soup/ 2026-07-18T00:00:00.000Z A Portuguese soup of potato and onion simmered soft and part-blended smooth, with peppery watercress stirred in at the end to stay green and sharp. Sopa de Feijão, Portuguese White Bean and Cabbage Soup https://eathealthyandcheap.com/recipes/sopa-de-feijao-portuguese-white-bean-and-cabbage-soup/ 2026-07-18T00:00:00.000Z A Portuguese white bean soup thickened with blended beans, then loaded with cabbage, carrot, and small pasta. Filling, cheap, and oil-free. Sopa de Grão com Espinafres, Portuguese Chickpea and Spinach Soup https://eathealthyandcheap.com/recipes/sopa-de-grao-com-espinafres-portuguese-chickpea-spinach-soup/ 2026-07-18T00:00:00.000Z A brothy Portuguese soup of whole chickpeas and spinach, thickened with a little potato and finished with cilantro, mint, and lemon. Cheap and filling. Sopa de Nabos, Portuguese Turnip and White Bean Soup https://eathealthyandcheap.com/recipes/sopa-de-nabos-portuguese-turnip-and-white-bean-soup/ 2026-07-18T00:00:00.000Z A humble Trás-os-Montes soup: turnips and potato simmered soft with white beans, blended just enough for body, and lifted with cilantro and vinegar.