Mexican · Authentic-ish Mexican
Ensalada de Nopales
185 kcal a serving, against 317 for the traditional version. That is 132 kcal off, or 42%, with 10.8g of protein. Serves 4. 30 minutes.
What the traditional version is
Boiled and diced cactus paddles mixed with chopped fresh tomatoes, raw white onion and coriander. Dressed very generously with olive oil and lime juice, then buried under a thick layer of crumbled queso fresco.
What changed, and what each change costs
60g of olive oil swapped for 0g of oil and extra lime juice
Olive oil is pure fat and costs an enormous amount of calories. Removing it entirely lets the sharp, vegetal flavours of the cactus and tomato stand out on their own.
What it costs you. You lose the rich, mouth-coating quality the oil brings. The salad feels sharper, rougher and much more acidic. You end up with a brisk and bracing one. The version that's a luxurious side dish is still out there and still better.
Added 200g of tinned black beans and reduced the queso fresco from 150g to 100g
Taking out all that oil leaves a gap in the texture. Black beans step in to provide a dense, creamy bite while adding a solid hit of protein. Cutting the cheese back slightly prevents the fat from creeping back up.
What it costs you. The beans change the visual appeal. The salad goes from a bright, vibrant green and red mix to something a bit darker and muddier. It's the first compromise you'll notice when you serve it.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 317 | 185 |
| Protein | 10.2g | 10.8g |
| Fat | 26.6g | 8g |
| Saturated fat | 8.7g | 4.5g |
| Carbohydrate | 12g | 20.1g |
| Protein per 100 kcal | 3.2g | 5.8g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Mexican 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 is a fiercely refreshing plate of food. You are sacrificing the traditional slick of rich olive oil, and the black beans definitely turn it into a heavier, earthier dish. The acid from the extra lime bites hard against the crunch of the raw onion and the salty hit of the cheese. I miss the glossy finish of the original preparation, but I don't miss the massive puddle of fat pooling at the bottom of the bowl. It works brilliantly straight out of the fridge on a hot afternoon.
The quantities and the method for this dish are in Authentic-ish Mexican, along with 56 more. Buy the paperback