I’d like to introduce you to 10 traditional and authentic Italian cucina povera recipes which have been passed down within my family.
This is the food my Nonna used to make. Continue the authentic Italian tradition by making these healthy, delicious and nutritious meals for your family, too.
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EDIT: 2022 You may be on this page because you heard Stanley Tucci discuss cucina povera on his Searching for Italy series. Recently, I’ve seen many others jump on the “authentic Italian cuisine bandwagon” to profit off Stanley’s show, but I have been posting my family’s cucina povera recipes since 2011.
You’ll see that I shared this particular list of cucina povera recipes in 2017. Just be sure the recipes you discover and try are the real-deal; many are not.
What is Cucina Povera?
These are “cucina povera” style recipes, which essentially means “peasant food” (literally “poor cooking” or “poor kitchen”).
Since I shared a load of English and Scottish recipes when I was in those respective countries, I thought it would be nice to do the same with Italian recipes, given that I’m currently in Italy right now. I came to speak at a round table at the Turin Epicurean annual event featuring everything from food to fashion. More to come on that soon! (Edited to add that you can find my Turin Epicurean post here.)
Cucina povera dishes are mostly always made using super simple recipes, containing a minimal of ingredients. Usually, the dishes are vegetarian or vegan, and products are seasonal and locally sourced. For example, coastal areas would use more fish as it was accessible, whereas mountainous regions would not. As you would surmise, those ingredients must be the best quality. There’s nothing to hide the poor flavor of bad products, otherwise.
Cucina povera recipes are the antitheses of American “Italian” chain restaurant dishes. If you enjoy this type of menu, that’s totally fine, just know that there is essentially nothing on them that is truly Italian. There is no such thing as chicken Alfredo in Italy, in fact, meat is NEVER served on top of or alongside any sort of pasta. I mean EVER. Pasta as a side on a plate is also non-existent in authentic Italian cuisine.
Traditional Italian food is not smothered in sauces, tons of cheese and/or “lots of herbs and spices”. Those are American concoctions. Authentic Italian dishes are mostly light, include lots of vegetables, very little cheese (even on pizza) and are very healthy/nutritious.
Most “Italian” recipes I see aren’t even remotely Italian
I get very upset seeing many bloggers sharing “Italian” recipes when they have made up a recipe including tomatoes and oregano on their own and call it “Italian”. People in the US also tend to think that Italian food is heavy and fattening.
It’s very frustrating to me because my mission is to share and inform readers what REAL Italian-style food looks and tastes like. Cucina povera recipes fall under the classification of the Mediterranean diet which is extremely healthy and nutritious!
Since you may have never heard of or seen these dishes before, I’m adding a comment left by a reader below each photo. It may entice you to try something really new!
I hope you enjoy my family’s recipes: a true taste of Italy.
10 Traditional and Authentic Italian Recipes -- Passed Down Within my Family -- (Cucina Povera)
Peasant-style Italian recipes made by my family.
Pasta e Fagioli aka Pasta and Beans (and a Little Rant About Using Quality Ingredients)
Pasta and beans, or pasta e fagioli, is a quick and easy, inexpensive, nutritious and delicious meal that the entire family will enjoy. Children especially love it.
"Love this pasta dish. Make this often but I use cannellini beans." -Louise G.
Italian Roasted Red Pepper Antipasto Salad
A simple red pepper antipasto salad that is made all over Italy.
"Messy, yes, but oh-so-worth it! Jarred peppers will do in a pinch, but your own are so much better." -Rosemary W.
How to Make Polenta - an Easy Italian Recipe
A simple and delicious corn meal dish that has been made in Italy for centuries.
"Your polenta is awesome. All straight forward; done right w./ good ingredients." -Tony
Minestra: Healthy Greens and Beans
A super nutritious greens and beans dish that is made in Italy.
No comment, except to say that my neighbor now makes this as a side dish for Thanksgiving each year!
Dried Zucchini (Save Some for Winter!)
A super easy way to save the larger zucchini from the garden!
“This is absolutely amazing! I love zucchini and always end up with so much through my CSA! What a great idea to preserve it for the winter months!!!” – Sarah
Dried Zucchini, Pancetta and Potatoes (in Tomato Sauce)
Dried zucchini, pancetta and potatoes in tomato sauce is a typical dish made by my family in the south of Italy. Make use of dried zucchini in a unique and delicious way!
Italian Cabbage and Rice...Simple, Healthy and Delicious
A super simple, Italian comfort food recipe that's inexpensive, hearty and delicious.
“DELICIOUS!!! We all polished off our bowls.” – Wendy
Italian Style Zucchini and Mushrooms
A delicious and fresh way to prepare zucchini which happens to be vegan.
“I made this last year, really tasty and will be doing the same again this year.” Rona B.
Pickled Eggplant (Pickled Aubergines)
Pickled eggplant/aubergines are marinated eggplant kept under oil, flavored with garlic and oregano as is done in Italy.
“Hi I made the pickle last night with baby brinjals and very good quality oiive oil. Was a breeze. Could not wait 4 days, so delicious Thanks Carol T.”
Frappe or Cioffe: Bows and Ribbons of Fried Sweetened Dough
A very traditional Italian treat known by lots of different names in Italy. Typically made for Carnevale (Fat Tuesday).
"Just made these! Thanks for the recipe, they are just like the ones my mother in law used to make, she called them ‘crispellos’." -Lavinia
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[…] I sometimes throw this together for dinner when I have nothing prepared because it’s quick and easy, and it tastes really good. Just know, this is not an authentic Italian dish. […]
Thank you for posting such delicious recipes. I’ve been searching for Italian recipes for the past month to make for my family. In regards to the “American” version of Italian food, you must remember they were created by immigrants that had to make due with what they had. Many of them were poor and added the pasta for substance. Also American food is a fusion of other cultures. We have so many different backgrounds that it’s only natural that the original recipes would change. Thanks again!
I’m so glad you like the recipes, Michelle! Actually, cucina povera is “poor cooking” which is what the peasants in Italy made when they had very little to work with. Immigrants wouldn’t have had access to the same ingredients, which is why the changes would have come around. You are correct, recipes always change and there’s nothing wrong with that (as long as we keep “quality” as the main theme). I just take issue with people sharing recipes that are not remotely Italian and calling them, “Italian” or worse yet, “authentic Italian”. It’s a disservice and misinformation to those who simply don’t know any better.
Oh my GOODNESS! Just made your Cabbage and Rice recipe and it really is something delicious and inexpensive to make. Thank you so much! I can’t wait to explore your other recipes. Cheers.
WOnderful, Shawn! I’m so glad and wish more people would discover the amazing cucina povera dishes like this one! Thank you for your note!
[…] you want to try some authentic Italian food in the heart of Rome, you must stop by Maenza. These homes are currently available for $1 each, but […]
Oh! I just found this link from one of your other recipe posts. Thank you for this. Can’t wait to try them all!!!
Brava! Let me know what you think, Altie!