Greek · Authentic-ish Greek
Fava
360 kcal a serving, against 536 for the traditional version. That is 176 kcal off, or 33%, with 20.5g of protein. Serves 6. 40 minutes.
What the traditional version is
Dried yellow split peas boiled slowly with white onions and water until they collapse into a thick, starchy paste. The warm purée is then beaten with a huge quantity of olive oil to emulsify it, creating a rich texture. It's served spread out on a plate, heavily drenched in even more oil, and topped with sharp raw onions, lemon juice and salty capers.
What changed, and what each change costs
150g of olive oil down to 30g
The legumes are already packed with nutrients and they do a fantastic job of keeping you full. Drowning them in pure fat ruins the balance of the dish. I use a tiny bit of oil to sweat the onions at the start, and save a tiny drizzle for the top just to give you that necessary mouthfeel.
What it costs you. You miss out on that luxurious, peppery puddle of oil that sits in the craters of the dip. The texture is slightly less glossy.
Yellow split peas swapped out for red lentils
Yellow split peas take an absolute age to cook from scratch, and you've often got to skim the pan endlessly. Red lentils are cheap, they're in every local shop, and they break down into a flawless purée in 25 minutes. They do exactly the same job with zero fuss.
What it costs you. So: slightly more orange. The classic bright yellow was never on the table once the fat came out. The flavour is also a fraction sweeter than the traditional version, though the lemon juice balances it out.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 536 | 360 |
| Protein | 20.5g | 20.5g |
| Fat | 26.9g | 6.9g |
| Saturated fat | 3.8g | 1g |
| Carbohydrate | 56.7g | 56.7g |
| Protein per 100 kcal | 3.8g | 5.7g |
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. sulphites.
The method is in the book
A massive win for everyday eating. You lose the heavy oil slick, but the lentils deliver a fantastic, earthy base for the sharp and salty toppings. It's exactly the kind of food you want to drag a piece of bread through on a hot afternoon.
The quantities and the method for this dish are in Authentic-ish Greek, along with 56 more. Buy the paperback