When you think of superfoods, chances are your mind goes to chia seeds, spirulina, or some exotic berry. Sure, they’re a nutritious addition to any diet, but sometimes it’s hard to figure out how to work them into your meals without feeling like you’re forcing it.
Luckily, there’s a simpler (and tastier) way to enjoy both flavor and nutritional value at the same time: classic dishes from Romanian cuisine. These traditional ingredients are proof that eating well doesn’t have to be complicated or bland.
Here are ten Romanian “superfoods” that deserve a spot in your pantry (and your plate)!
Borș (Fermented Wheat Bran Liquid)
Forget kombucha. Borș is a natural probiotic made from fermented wheat bran, often used to give soups and stews a sour taste. It’s rich in gut-friendly bacteria, supports digestion, and adds a unique tangy depth to dishes.
You could enjoy borș in a traditional vegetable sour soup or a hearty meatball soup, or, if you’re feeling adventurous, try a cold glass of this fermented bran drink on a warm summer day. You might be surprised by how refreshing it is.
Garlic
Romanian garlic is bold, aromatic, and packed with flavor. It’s also a natural antibiotic, rich in allicin, a compound known to support immunity and heart health. Its taste is quite strong, so one clove might be enough for most people. But if you want to enjoy it the Romanian way, make a simple sauce with crushed garlic, salt, and water to serve alongside grilled meats, or add several cloves to the mix when preparing the skinless sausages known as mici in Romania.
Parsley
Often treated as a garnish, parsley is a nutritional powerhouse loaded with vitamin C, iron, and antioxidants. A handful a day keeps your red blood cells happy. Try adding it to fresh tomato and cucumber salads, or use it in tabbouleh-style sides with finely chopped parsley, bulgur, tomatoes, and a squeeze of lemon.
Horseradish (Hrean)
This root vegetable is fiery and full of character. It’s also anti-inflammatory, antibacterial, and can help clear sinuses faster than any pharmacy product. It is best served freshly grated with vinegar next to smoked meats or in sauces for roasted pork.
Red Onions
Red onions are a staple in Romanian cuisine, and they bring a lot more than flavor. They’re rich in quercetin, an antioxidant that supports cardiovascular health. Try it in a simple red onion salad with vinegar and oil (salată de ceapă roșie), or layer it into sandwiches with Romanian cheese for an extra kick of flavor.
Cornmeal
Cornmeal may seem humble, but it’s high in fiber, gluten-free, and a good source of complex carbs. It is a comforting energy source that sticks with you. But if you want to savour an authentic Romanian dish, you must try mămăligă, a golden, creamy cornmeal porridge often served with sour cream and cheese, or sliced and grilled as a hearty side for dishes like sarmale (stuffed cabbage rolls) or fried fish.
Dry Beans and Lentils
Beans are a great source of plant-based protein, fiber, iron, and slow-release energy. They feature prominently in Romanian cuisine and you’ll find them in hearty stews, comforting soups, and traditional spreads like mashed beans with garlic and caramelized onions.
Pickled Vegetables
Naturally fermented pickles are probiotic-rich, supporting gut health and digestion. Plus, they add a satisfying crunch and tang to any meal. You can eat Romanian pickles with anything, but are best next to mici, in sandwiches, or chopped into salads.
So next time you’re thinking about boosting your nutrition, don’t feel obligated to reach for powders with unpronounceable names. Just go for what grandmas had in their pantries: simple, delicious Romanian staples that have always had your back.