Spanish · Authentic-ish Spanish
Escalivada
158 kcal a serving, against 246 for the traditional version. That is 88 kcal off, or 36%, with 11g of protein. Serves 4. 1 hour 10 minutes.
What the traditional version is
Whole aubergines, red peppers and onions roasted until charred, then peeled, torn into strips and drowned in olive oil, often finished with a dash of sherry vinegar and scattered with salt. Some go in for garlic, some don't. Always a generous hand with the oil - it's half the point. You serve it at room temperature as tapas, with crusty bread or tucked beside grilled meat. The richness is part of the charm.
What changed, and what each change costs
Olive oil cut drastically from 80g to 8g
Letting the veg soak in all that oil is delicious, but the moment you pour it on, you double the calories and barely touch the protein. I keep a splash for shine and use the roasted veg's own juices as the main dressing instead.
What it costs you. The dish is noticeably less voluptuous. There's no denying it - the full-fat version is silkier and coats your mouth in a way this one just can't. What you get instead is something fresher and lighter, which you might actually want to eat as more than a side.
Sherry vinegar amped up to replace the missing oil
Lose oil and you lose roundness, so the vinegar needs to step forward. It's not there to shout, just to bring the veg together and make up a bit for what you've lost.
What it costs you. The acidity comes through more cleanly, but don't worry - this isn't a pickled salad. It's still very much roasted veg, just not swimming in a puddle.
Protein given a nudge with a scattering of firm tofu
Escalivada is not built around protein, but a dish can dream. Adding strips of roasted firm tofu doesn't change the nature, but means you can call this lunch and not just a garnish.
What it costs you. You'll spot the tofu and some purists will mutter. It isn't tradition, it's just lunch that hangs around longer. Tofu takes on the veg's flavour but of course can't melt into the mix - it keeps its shape and just about fits in.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 246 | 158 |
| Protein | 2.5g | 11g |
| Fat | 20.5g | 6.8g |
| Saturated fat | 2.9g | 1g |
| Carbohydrate | 16.1g | 17.1g |
| Protein per 100 kcal | 1g | 7g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Spanish prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. soybeans, sulphites.
The method is in the book
Escalivada's USP is that deep, oily sweetness you only get from vegetables that have collapsed into silk and drunk half a bottle of oil. This one is lighter, fresher and much better for lunch, but no one's writing home about how rich it is. The tofu's a cheat, but it saves you from looking for protein elsewhere. If you want a silky pile of vegetables to spread on baguette, bring back the oil and don't apologise; if you want a tray you can finish solo, give this a go.
The quantities and the method for this dish are in Authentic-ish Spanish, along with 57 more. It is not out yet. The swap kit is free in the meantime.