Snack · 50 min · greek

Melitzanosalata (Smoky Eggplant Dip)

Large eggplants does the heavy lifting here, with garlic rounding it out. A Greek snack that takes 50 minutes, start to finish. Each serving lands at 150 calories with 1g of protein, so it eats like a much heavier meal. Leftovers keep well, so it doubles as next-day lunch without any extra work.

✓ USDA-verified nutrition data

Ingredients

• 2 Large eggplants
• 2 cloves Garlic
• 1/4 cup Lemon juice
• 1 tbsp Red wine vinegar
• 1/3 cup Extra-virgin olive oil
• 1/4 cup Fresh parsley
• 1.5 tsp Salt

Steps

1. Char the eggplants whole directly over a gas flame or under the broiler, turning until the skin is blackened all over and the flesh collapses. The smoke is the flavor — a roasted-but-uncharred eggplant makes a bland dip.
2. Rest them in a covered bowl 10 minutes; the steam loosens the skin. Peel while warm and let the flesh drain in a colander 15 minutes — eggplant holds bitter juices that must go.
3. Mash by hand with a fork for a rustic texture, or pulse twice for smooth. Never fully purée it; melitzanosalata should have body.
4. Mash in the garlic with salt, then the lemon, vinegar, and oil. Taste for balance: smoke first, then lemon brightness, then the roundness of the oil.
5. Chill 30 minutes and finish with parsley and a thread of oil. Serve with grilled bread — and make extra, because it vanishes.

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