Cypriot · Authentic-ish Cypriot
Koukia
523 kcal a serving, against 605 for the traditional version. That is 82 kcal off, or 14%, with 35.5g of protein. Serves 4. 55 minutes.
What the traditional version is
Fresh broad beans and artichoke hearts stewed gently in olive oil with onion, potato, lemon juice and a little salt. Most Cypriot cooks add dill or parsley at the end. The result is soft, almost creamy, generously glossy with oil, and eaten warm or at room temperature.
What changed, and what each change costs
60g olive oil for 15g olive oil plus 200g chicken stock
All that oil is half the sensation here, but I need to do something, or this entry is just a pat on the back. Replacing three-quarters of the oil with stock means you still get a little silkiness, while losing a fair chunk of calories and not touching the vegetables themselves.
What it costs you. You lose the full-bodied mouthfeel - the sauce is now brothier, and you'll notice it clings less to the beans. There's nowhere to hide if your stock is rubbish, so use real stock if you can. Grandma would frown, but she's not here.
Cut potato from 200g to 80g. Add 120g frozen peas
I've robbed some of the starch and replaced it with peas, which add a bit of protein and give it a sweeter, greener taste. It's not going to turn this into a protein bar, but it tilts the numbers in the right direction.
What it costs you. With less potato, you won't get that gentle, starchy cushion. Peas give it a tiny crunch and more colour, but you're not fooling anyone - it's a cleaner, fresher plate. If you want more comfort, go back to the old way.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 605 | 523 |
| Protein | 33.3g | 35.5g |
| Fat | 16.9g | 6.4g |
| Saturated fat | 2.4g | 1g |
| Carbohydrate | 85.7g | 86.3g |
| Protein per 100 kcal | 5.5g | 6.8g |
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.
The method is in the book
The original gives you a soft, oily pool you'll want to drag bread through, and I can't pretend this is just as lush. Your grandmother would call this a lighter, fresher dish, and mean it as a criticism. You might actually taste the artichoke for once. If you're after comfort food, this isn't the day. But if you want something you can eat by the bowlful without worrying about much, you'll like where it's gone. I'd still reach for the bread if no one was looking.
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.