Greek · Authentic-ish Greek
Melitzanosalata
115 kcal a serving, against 277 for the traditional version. That is 162 kcal off, or 58%, with 7.3g of protein. Serves 6. 65 minutes.
What the traditional version is
Whole aubergines blistered over an open flame, hot coals, or under a very hot grill until the skins are completely blackened and the flesh is entirely soft. The scooped, smoky flesh is vigorously mixed with a heavy pour of olive oil, crushed raw garlic, fresh lemon juice and flat-leaf parsley to form a rich, sharp emulsion.
What changed, and what each change costs
150g of olive oil down to 20g
Olive oil is pure liquid fat. Pouring it into a vegetable dip by the cupful makes it incredibly heavy. Dropping it to a mere splash keeps the essential Mediterranean flavour without the massive fat penalty. I use just enough to carry the garlic through the dish.
What it costs you. You lose that slick, glossy mouthfeel. The dip won't coat your tongue in quite the same luxurious way.
Adding 300g of 0% Greek yoghurt
With the oil mostly gone, the mashed aubergine needs a new binder so it doesn't just sit there like a wet sponge. Fat-free Greek yoghurt brings back the thick, creamy texture and drives the protein straight up, turning a simple vegetable mash into something substantial.
What it costs you. What you've got is something closer to a smoky tzatziki. A purist's dip is a different dish and you know where to find it. The yoghurt mutes the garlic slightly, so you have to work harder to balance the seasoning.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 277 | 115 |
| Protein | 2.2g | 7.3g |
| Fat | 25.4g | 3.9g |
| Saturated fat | 3.5g | 0.6g |
| Carbohydrate | 13.3g | 14.9g |
| Protein per 100 kcal | 0.8g | 6.4g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Greek prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. milk.
The method is in the book
This hits the table and disappears just as fast as the oil-heavy original. The deep smoke from the charred aubergine cuts straight through the creamy yoghurt, and the raw garlic still provides a massive kick. You miss the heavy, golden oil slick on top, but spreading this thickly on toasted bread is still a brilliant way to start a meal. I actually prefer the slightly lighter texture, as it leaves you plenty of room for the rest of dinner.
The quantities and the method for this dish are in Authentic-ish Greek, along with 56 more. Buy the paperback