If nYOO could make one case for a dish the world does not know well enough, it is Ghormeh Sabzi. Dark, herbaceous, sharp with dried lime, slow-cooked until the broth is almost black — one of the most complex stews on the planet, and barely known outside Iran. He spent the Group G broadcast describing it to anyone who would listen. The football was, apparently, also happening.
Belgium’s great mussel pot, Egypt’s extraordinary plant-protein stack, and a New Zealand hand pie were also waiting for him — and he had things to say about all of them.
| Country | National Dish | Traditional (approx.) | nYOO’s Version (approx.) | You Save |
|---|---|---|---|---|
| Belgium | Moules-Frites | ~650 kcal | ~380 kcal | ~270 kcal |
| Egypt | Koshari | ~420 kcal | ~360 kcal | ~60 kcal |
| IR Iran | Ghormeh Sabzi | ~480 kcal | ~340 kcal | ~140 kcal |
| New Zealand | Meat Pie | ~550 kcal | ~380 kcal | ~170 kcal |
🇧🇪 Belgium
nYOO picks: Moules-Frites
Mussels steamed in white wine, shallots, and parsley, with a mountain of fries alongside. Belgium invented the chip and will not let you forget it. nYOO respects this energy entirely.
Healthier: Mussels are extraordinary — high protein, rich in iron and omega-3, very low in fat. The nutritional work is done before the fries arrive. So: bake the fries rather than deep-fry, use wine broth rather than cream for the mussels, and you have one of the best calorie-saving swaps in this whole tournament. A ~270 kcal saving without removing a single ingredient.
🇪🇬 Egypt
nYOO picks: Koshari
Lentils, rice, pasta, chickpeas, crispy fried onions, and two sauces — a spiced tomato and a garlicky vinegar. Four carbohydrates. Plant-based. Sold on every Cairo street corner and eaten by everyone. nYOO considers it one of the greatest dishes in the world.
Healthier: Koshari is already a plant-protein champion. Lentils and chickpeas together cover all essential amino acids — it is a complete meal built on pulses. The one meaningful change: bake the crispy onions rather than fry them. You keep the crunch and the caramelised flavour. Everything else is already exactly right.
🇮🇷 IR Iran
nYOO picks: Ghormeh Sabzi
A dark, intensely flavoured herb and kidney bean stew with lamb and dried limes — one of the most complex and aromatic dishes in the world. Slow-cooked for hours, and absolutely worth every minute.
Healthier: Use lean lamb or replace half the meat with extra kidney beans — the stew is so full of flavour from the herbs and dried lime that the bean swap goes unnoticed. Reduce the cooking oil; the herb combination (fenugreek, parsley, dried lime) provides depth without any help from fat. Serve on brown rice.
🇳🇿 New Zealand
nYOO picks: Meat Pie
A short-crust pastry case filled with beef and gravy — the hand-held companion to every sporting occasion in New Zealand, eaten at grounds across the country for generations. Simple, satisfying, and culturally load-bearing.
Healthier: Lean beef mince, extra diced vegetables in the filling (carrot, peas, mushroom add both nutrition and bulk), a lighter gravy, and — the key move — a single pastry lid rather than a full pastry case. You keep the golden crunch and the hand-held format; you lose a significant portion of the butter. The pie is still a pie.
Want all 48 nations in one place? Read the complete nYOO World Cup national dish guide.
Calorie figures are approximate, based on a typical restaurant/home serving. Individual recipes vary. Nutritional guidance is for general informational purposes. Consult your healthcare team for personalised advice.