Escalivada
Bocadillos • España
Acerca de Escalivada
Catalan roasted eggplant, peppers, and onions with olive oil
How to Make Escalivada (Traditional & Healthy Version)
Escalivada is a classic Spanish vegetable dish hailing from the region of Catalonia. The name 'escalivar' means 'to cook in ashes,' reflecting the traditional method of roasting vegetables over open flames or embers. This simple yet flavorful snack showcases the best of Mediterranean produce, featuring smoky, caramelized peppers, eggplants, and onions. Escalivada's rustic charm lies in its minimalism—allowing the pure, roasted flavors of each vegetable to shine, enhanced only by a drizzle of high-quality olive oil and a sprinkle of sea salt. In Spain, Escalivada is enjoyed as a tapa, side dish, or light meal, often served with crusty bread or as a topping for toasted slices. Its natural sweetness and subtle smokiness make it an irresistible choice for vegans and vegetarians alike. This healthy recipe is perfect for those watching their calorie intake, as it is low in fat, high in fiber, and packed with vitamins. Whether served warm or at room temperature, Escalivada offers a taste of Spanish tradition and Mediterranean sunshine in every bite.
Ingredients(for About 1 cup of mixed roasted vegetables per serving)
- 2 medium Red bell peppers (pimientos rojos)
- 1 large Eggplant (berenjena)
- 1 large Onion (cebolla)
- 1 large Tomato (tomate)
- 2 tablespoons Olive oil (extra virgin, Spanish preferred)
- to taste Sea salt (sal marina)
- to taste Black pepper (pimienta negra)
- 1 clove Garlic clove (optional, for rubbing on bread) - optional
- 1 tablespoon Fresh parsley (chopped, optional garnish) - optional
Instructions
- 1
Preheat your oven to 220°C (430°F), or heat a grill to medium-high.
5 minutes
For authentic smoky flavor, use a grill or open flame if possible.
- 2
Wash all vegetables. Place whole bell peppers, eggplant, onion (with skin), and tomato on a baking tray lined with parchment paper.
5 minutes
Leave skins on for easier peeling and enhanced flavor.
- 3
Roast vegetables for 20 minutes, turning every 5-7 minutes, until skins are blistered and flesh is soft.
20 minutes
Ovens vary—watch to avoid burning.
- 4
Remove vegetables from the oven. Cover loosely with foil and let them cool for 10 minutes to steam, making peeling easier.
10 minutes
Steaming helps loosen stubborn skins.
Why This Dish is Healthy
This traditional Spanish Escalivada recipe is a healthy choice thanks to its plant-based ingredients, low fat content, and high nutrient density. Roasting vegetables preserves their vitamins while developing a delicious flavor without excess oil or calories. It's naturally vegan, gluten free, and suitable for most diets, making it an excellent snack or side for weight management and overall wellness.
Escalivada is rich in dietary fiber, vitamins A and C (from peppers and tomatoes), potassium, and antioxidants. Eggplant provides nasunin, a powerful antioxidant, while olive oil adds healthy monounsaturated fats and vitamin E. With minimal calories and zero cholesterol, this vegan dish supports heart health, digestive wellness, and immune function.
Pro Tips
- 💡Char vegetables directly over a gas flame for extra smokiness.
- 💡Peeling while slightly warm makes the process easier.
- 💡Let Escalivada sit for an hour before serving to meld flavors.
Storage & Serving
Store Escalivada in an airtight container in the refrigerator for up to 2 days. Bring to room temperature before serving for best flavor. Avoid freezing, as texture may be compromised.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 70.0 kcal |
| Protein | 1.0 g |
| Carbohydrates | 7.0 g |
| Total Fat | 4.0 g |
| Fiber | 3.0 g |