Cypriot · Authentic-ish Cypriot
Melitzanosalata
75 kcal a serving, against 125 for the traditional version. That is 50 kcal off, or 40%, with 3.5g of protein. Serves 6. 40 minutes.
What the traditional version is
Aubergines charred until blackened, flesh scooped and mashed while still hot. Garlic, lemon juice, salt and a big pour of good olive oil get worked in. Some swirl in a bit of parsley and sometimes a touch of vinegar. It's smooth but rustic, with the oil giving it a glossy finish and a richness no one wants to admit comes from fat.
What changed, and what each change costs
Olive oil down from 60g to 18g
You can't get away from the fact that melitzanosalata is an olive oil delivery system. But by whisking in just 18g instead of the usual waterfall, and making up the volume with a spoonful of fat-free Greek yoghurt, you lose half the fat and keep the dip spreadable. The smokiness does most of the talking anyway.
What it costs you. There's less gloss and that rounded oiliness is missing. The sharpness stands out more. If you love dipping bread in a pool of oil, you'll grumble. If you like actually tasting aubergine, you'll get over it.
Added 120g fat-free Greek yoghurt to the base
Aubergine's mostly water and air, so the yoghurt props up the protein, adds a bit of body, and lets you get away with less oil. No, it's not traditional, but it does the job, and the acidity plays well with the lemon.
What it costs you. The texture's lighter and there's a faint yoghurt tang that you'd never get in a Cypriot taverna. Aubergine purists may roll their eyes, but at least you're not sweating over a deep fryer.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 125 | 75 |
| Protein | 1.5g | 3.5g |
| Fat | 10.3g | 3.3g |
| Saturated fat | 1.4g | 0.5g |
| Carbohydrate | 8.7g | 9.4g |
| Protein per 100 kcal | 1.2g | 4.6g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Cypriot prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. milk.
The method is in the book
There's no major magic here, but you do get a smokier, sharper dip with a gentle nod to virtue. It isn't silken like the original, it's a bit lighter on the tongue, but it delivers on the main event: smoky aubergine, garlic, lemon and enough body to pile onto bread or raw veg. If you miss the rivers of oil, so do I - but your shirt won't. This is still melitzanosalata, just less likely to stain your fingers and your conscience.
The quantities and the method for this dish are in Authentic-ish Cypriot, along with 47 more. It is not out yet. The swap kit is free in the meantime.