Spanish · Authentic-ish Spanish
Berenjenas Fritas con Miel
160 kcal a serving, against 294 for the traditional version. That is 134 kcal off, or 46%, with 4.6g of protein. Serves 4. 40 minutes.
What the traditional version is
Aubergines sliced into thin batons or coins, salted, patted dry, dusted in plain flour, then deep-fried in hot olive oil until shatteringly crisp. They're piled up high and anointed with generous ribbons of miel de caña (Spanish cane syrup) or honey - nothing subtle here. The batter soaks up a fair bit of oil, which is precisely the point. Eaten hot enough that there's steam inside when you bite. Street cafés all over Andalucía swear this version is non-negotiable.
What changed, and what each change costs
Plain flour swapped for chickpea flour
Chickpea flour does a fair impression of crispiness and brings some protein into what's otherwise just starch. And you're not missing out on much flavour, as long as you keep the coating thin.
What it costs you. You won't get the same fluffy shell or the soft crunch you get from white flour. The coating's drier and a bit more brittle, but at least it doesn't steam and go limp the minute you add the syrup.
Olive oil down from 70g absorbed to 20g with shallow-frying
The crust soaks up less oil if you fry hard in a shallow pan and let the aubergines sit on kitchen paper straight after. You have to cook in batches and it needs more attention, but your arteries will thank you. Less oil in the pan means less on the plate.
What it costs you. You'll have to work quickly as the thin oil layer heats up fast. The aubergines won't puff up quite the same, so the inside's a bit firmer and less melting. There's still crunch, but it's more subtle. If you want the full, deep-fried shatter, use a fryer and just don't tell your doctor.
Syrup down from 70g to 35g
The original is basically a dessert in a starter's clothing. Halving the syrup keeps the balance on the side of vegetables, rather than toothache.
What it costs you. You lose the sticky, glorious mess that coats your lips and glues the chips together. There's still a good hit of sweetness, but not that straight-to-the-head sugar rush.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 294 | 160 |
| Protein | 2.8g | 4.6g |
| Fat | 17.9g | 6.2g |
| Saturated fat | 2.5g | 0.8g |
| Carbohydrate | 33.2g | 23.2g |
| Protein per 100 kcal | 1g | 2.9g |
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. gluten.
The method is in the book
If you grew up with the real thing, you'll spot the difference straight away - this isn't shatteringly crisp and sticky, it's a lighter and snappier plate. The syrup's subtle, the crunch isn't bad, and you actually taste the aubergine instead of sugar and oil. Still, nothing stops you drizzling on extra syrup if the mood takes you. Fry them hard, eat them fast, and nobody will grumble.
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.