nYOO spent longer than he should have on the Chivito. Uruguay’s national sandwich: steak, ham, melted cheese, fried egg, olives, and approximately every condiment the country has ever produced, all in one roll. He ordered one. He told himself it was for research. Group H gave him no choice.
When he came up for air, he also had Spain’s saffron rice, Saudi Arabia’s fragrant Kabsa, and Cabo Verde’s slow-cooked corn and bean stew — and he had a healthy take on every single one.
| Country | National Dish | Traditional (approx.) | nYOO’s Version (approx.) | You Save |
|---|---|---|---|---|
| Spain | Paella | ~520 kcal | ~360 kcal | ~160 kcal |
| Cabo Verde | Cachupa | ~420 kcal | ~320 kcal | ~100 kcal |
| Saudi Arabia | Kabsa | ~580 kcal | ~400 kcal | ~180 kcal |
| Uruguay | Chivito | ~750 kcal | ~480 kcal | ~270 kcal |
🇪🇸 Spain
nYOO picks: Paella
Saffron-stained rice cooked in a wide, shallow pan with seafood, chicken, or rabbit — Valencia’s gift to the world and one of the most misunderstood dishes in it. nYOO’s position: paella is not a rice dish. It is a culture. The socarrat — the crispy caramelised rice at the bottom of the pan — is the point.
Healthier: Go seafood — prawns, mussels, and squid deliver excellent protein at a fraction of the fat of a meat paella. Reduce the olive oil slightly (a good recipe is already moderate), ensure the socarrat forms naturally rather than with more oil. Authentic paella is already a reasonably balanced dish. Seafood paella takes it further.
🇨🇻 Cabo Verde
nYOO picks: Cachupa
A slow-cooked stew of hominy corn, beans, and vegetables — sometimes enriched with fish or meat — eaten at breakfast, lunch, and dinner across the archipelago. Cachupa is Cabo Verde’s soul food, and nYOO thinks it deserves to be better known.
Healthier: Cachupa is built on legumes and vegetables, which means it is already doing a great deal right. Choose fish or chicken over smoked meats, reduce the chouriço to a flavouring rather than a main ingredient, and let the corn and bean base carry the dish. It was already close to where it needs to be.
🇸🇦 Saudi Arabia
nYOO picks: Kabsa
Fragrant rice slow-cooked in a spiced broth with chicken or lamb, topped with caramelised onions, raisins, and toasted almonds. Saudi Arabia’s defining dish, and one of the great aromatic rice dishes of the world.
Healthier: Chicken over lamb for a leaner result. Reduce the ghee — the spice blend (cardamom, cloves, cinnamon, black pepper, dried lime) carries enormous flavour with no help from fat. Add extra vegetables to the broth for fibre and bulk. The almonds and raisins stay. They are not the problem and never were.
🇺🇾 Uruguay
nYOO picks: Chivito
A towering steak sandwich containing ham, melted cheese, a fried egg, olives, and every condiment available — Uruguay’s national sandwich, assembled without restraint and eaten without apology. nYOO admires the commitment.
Healthier: Lean steak. One topping, not all of them simultaneously. Go easy on the mayonnaise or replace it with a yogurt-based sauce. Serve on a wholegrain roll with plenty of lettuce and tomato. The chivito spirit — the towering, multi-layered generosity — survives this completely. The calorie count does not.
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.