Melitzanosalata Recipe: Traditional Greek Eggplant Dip

Melitzanosalata Recipe: Traditional Greek Eggplant Dip

Recipe by GreekFood

Course: SidesCuisine: GreekDifficulty: Easy

Servings

4

servings

Prep time

30

minutes

Cooking time

40

minutes

Calories

300

kcal

Melitzanosalata is a traditional Greek eggplant dip made with roasted eggplant, garlic, olive oil, lemon juice, and parsley. It has a smoky, creamy flavor and is often served as an appetizer with pita bread or vegetables. The word “melitzanosalata” comes from the Greek words “melitzana” (eggplant) and “salata” (salad).
It is a popular dish in Greece and is often served as part of a meze platter, which is a selection of small appetizers.

Melitzanosalata is a healthy and flavorful dip that is easy to make at home. The eggplant is roasted until it is tender and smoky, then mashed with the other ingredients until it is smooth and creamy. The dip can be served immediately, but it is even better if it is allowed to sit for a few hours so that the flavors can meld together.

Ingredients

• large eggplants

• -3 garlic cloves, minced

• tablespoons lemon juice

• /4 cup extra virgin olive oil

• tablespoons fresh parsley, finely chopped

• Salt and pepper, to taste

• Optional: 1 tablespoon red wine vinegar

Directions

• Roast the Eggplants: Preheat your oven to 400°F (200°C). Pierce the eggplants with a fork and place them on a baking sheet. Roast them for about 30-40 minutes, turning occasionally, until they are soft and the skin is charred. You can also do this step on an open flame or barbecue for a more smoky flavor.
• Cool and Peel: Once the eggplants are roasted, remove them from the oven and let them cool. After cooling, peel off the skin and discard it.
• Mash the Eggplant: Chop the eggplant flesh and transfer it to a bowl. Use a fork or a potato masher to mash the eggplant to your desired consistency.
• Add Flavorings: To the mashed eggplant, add minced garlic, lemon juice, olive oil, and red wine vinegar (if using). Stir well to combine. Season with salt and pepper to taste.
• Add Fresh Herbs: Stir in the chopped parsley. You can also add other herbs like dill or mint for a different flavor profile.
• Chill and Serve: Refrigerate the Melitzanosalata for at least an hour before serving. This allows the flavors to meld together. Serve chilled as a dip or spread with bread or crackers.

Recipe Video

Melitzanosalata Pro Tips

Here are some additional tips to enhance your Melitzanosalata:

1. Choosing the Right Eggplants: Look for eggplants that are firm and heavy for their size. Avoid eggplants with soft spots or discolorations. Smaller eggplants tend to have fewer seeds and are less bitter.
2. Roasting Techniques: If you have access to a grill, roasting the eggplants over an open flame will give the salad a more authentic, smoky flavor. Alternatively, you can roast them in the oven until they’re completely soft and the skin blisters.
3. Removing Bitterness: If you find eggplants to be a bit bitter, after slicing them, salt the pieces and let them sit for about 30 minutes. This process helps to draw out some of the bitterness. Rinse off the salt and pat the slices dry before roasting.
4. Texture Variations: The texture of Melitzanosalata can be adjusted to your liking. Some prefer it chunky, while others like it smooth. You can use a food processor for a smoother consistency but be careful not to over-process.
5. Flavor Adjustments: The flavor of Melitzanosalata can vary greatly depending on the amount of garlic, lemon juice, and herbs you use. Start with the recommended amounts and then adjust according to your taste. Remember that the flavors will intensify a bit as the salad chills.
6. Storing: Melitzanosalata can be stored in the refrigerator in an airtight container for up to 3-4 days. It’s best served chilled, and the flavor improves after a day or two.
7. Serving Suggestions: Serve Melitzanosalata with a drizzle of olive oil on top and a sprinkle of paprika or red pepper flakes for a bit of color and spice. It’s great with pita bread, crusty bread, or as a dip for vegetables.
8. Healthier Options: For a lighter version, you can reduce the amount of olive oil or substitute some of it with Greek yogurt to add creaminess without the extra fat.
9. Add-ins: Consider adding capers, olives, or finely chopped red onions for additional flavors and textures.
10. Enjoy It Fresh: While Melitzanosalata can be stored, it’s best enjoyed fresh. The freshness of the ingredients really shines through when it’s made and consumed within a short time frame.

These tips should help you make a delicious and authentic Melitzanosalata that you and your guests will love!

Nutrition Information

Melitzanosalata is generally a healthy and nutritious dish, largely depending on the ingredients and quantities used. Here’s a general breakdown of the nutritional aspects:

1. Eggplants: They are low in calories but high in fiber, making them very filling. They also contain vitamins and minerals like vitamin C, vitamin K, vitamin B6, thiamine, niacin, magnesium, phosphorous, copper, dietary fiber, folic acid, potassium, and manganese.
2. Olive Oil: A good source of monounsaturated fats, which are known to be heart-healthy. Olive oil also contains antioxidants.
3. Garlic and Lemon Juice: These add not only flavor but also nutritional benefits. Garlic is known for its potential medicinal properties, including immune-boosting effects. Lemon juice is an excellent source of vitamin C.
4. Herbs: Fresh parsley and other herbs add minimal calories but bring in vitamins, minerals, and antioxidants.
5. Optional Ingredients: Adding ingredients like Greek yogurt or tahini will alter the nutritional profile, adding more protein and calcium but also more calories and fat.

In terms of caloric content, Melitzanosalata can be considered a low to moderate-calorie dish, especially if olive oil is used sparingly. The main caloric content comes from the olive oil, so adjusting the amount can significantly change the calorie count.

What to Serve with Melitzanosalata?

Melitzanosalata, with its rich and smoky flavor, pairs wonderfully with a variety of foods, making it a versatile dish for many occasions. Here are some excellent options to serve with Melitzanosalata:

1. Bread and Crackers:
   • Pita Bread: Warm or toasted pita bread is perfect for scooping up the Melitzanosalata.
   • Crusty Bread: A loaf of crusty bread, like a baguette, complements the creamy texture of the salad.
   • Crackers: Various types of crackers provide a nice crunch and are great for dipping.
2. Grilled or Roasted Vegetables:
   • Vegetables like zucchini, bell peppers, and cherry tomatoes, either grilled or roasted, can be a delightful side.
3. Meat and Seafood:
   • Grilled Chicken or Lamb: The smokiness of the grilled meat pairs well with the smoky flavor of Melitzanosalata.
   • Fish: Grilled or baked fish, such as salmon or seabass, makes for a light and satisfying meal.
4. Greek Dishes:
   • Spanakopita (Spinach Pie): This classic Greek pastry complements the flavors in Melitzanosalata.
   • Greek Salad: A simple Greek salad with feta cheese, olives, and cucumbers offers a fresh contrast.
5. Cheese and Deli Meats:
   • A selection of cheeses, especially feta or halloumi, along with some deli meats, can turn Melitzanosalata into part of a larger meze platter.
6. Rice or Grain Dishes:
   • A simple rice pilaf or a quinoa salad could serve as a neutral base that doesn’t overpower the Melitzanosalata.
7. Stuffed Grape Leaves (Dolmas):
   • These are a great addition to a Mediterranean-themed meal.
8. Fresh Salad:
   • A light, fresh salad with a simple dressing complements the rich flavor of the eggplant salad.
9. Wine Pairing:
   • A light white wine, like a Sauvignon Blanc or a dry Rosé, pairs well with the flavors of Melitzanosalata.
10. Yogurt or Tzatziki Sauce:
    • A cool, creamy sauce or plain Greek yogurt can balance the smoky and garlicky flavors of the dish.

These pairings can turn Melitzanosalata into a well-rounded meal or a part of a larger feast, suitable for various dining occasions from casual gatherings to more formal dinners.

Equipment Needed

To prepare Melitzanosalata, you will need:

1. Baking Sheet: For roasting the eggplants in the oven.
2. Fork or Knife: For piercing the eggplants before roasting.
3. Oven or Grill: For roasting the eggplants. A grill is preferred for a smokier flavor.
4. Cutting Board and Knife: For chopping the eggplant after roasting and for preparing the garlic and herbs.
5. Mixing Bowl: To combine the eggplant with other ingredients.
6. Potato Masher or Fork: To mash the eggplants. You can also use a food processor for a smoother texture.
7. Measuring Spoons and Cups: For accurately measuring ingredients like olive oil, lemon juice, and herbs.
8. Garlic Press (optional): If you prefer a finer mince on your garlic.
9. Refrigerator: For chilling the salad before serving.
10. Serving Dish: For presenting the Melitzanosalata.

These tools and equipment are commonly found in most kitchens, making this dish relatively easy to prepare without the need for specialized kitchen gadgets.

Servings, Prep time, Cooking time & Calories

For a traditional Melitzanosalata recipe, here’s a general guideline on servings, preparation time, cooking time, and approximate calorie count:

Servings

• The recipe provided typically serves about 4 to 6 people as a side dish or appetizer. If you’re planning to serve it as part of a larger meal or meze platter, it might serve more.

Preparation Time

• Prep Time: This mainly involves chopping garlic and herbs, and preparing the eggplants for roasting. It’s usually about 10 to 15 minutes.

Cooking Time

• Cooking Time: Roasting the eggplants is the most time-consuming part. It usually takes about 30 to 40 minutes in an oven at 400°F (200°C). If you’re using a grill, the time might be slightly less.

Calories

• The calorie count in Melitzanosalata can vary based on the amount of olive oil and other ingredients used. A rough estimate for one serving (assuming the dish serves 6) is about 100 to 150 calories.
  • Eggplants are very low in calories; most calories come from the olive oil.
  • If you add ingredients like Greek yogurt or tahini, this will increase the calorie count.

Remember, these figures are estimates. The actual values can vary based on the size of the eggplants, the exact amount of oil used, and any additional ingredients you might include. For more precise nutritional information, it’s recommended to calculate based on the specific amounts and brands of ingredients you use.