Whether for New Year’s Eve or a Sunday lunch, shrimp remains the undisputed star of the starters. If this crustacean is excellent for health because it is rich in protein and low in calories, its nutritional balance often changes as soon as it is dipped in mayonnaise.
Mayonnaise, an excellent sauce, but very high in calories
Traditionally, this emblematic sauce of French cuisine is prepared with a large quantity of oil and an egg yolk. Result: approximately 750 kcal and 80 g of lipids per 100 g.
“In other words, it is a very energy-dense preparation, pleasant to the taste but of little nutritional interest.notes Vanessa Bedjaï-Haddad, dietician-nutritionist.
To reconcile pleasure and balance, a surprising alternative inspired by the critic François-Régis Gaudry and the specialist Gilles Daveau is all the rage: legume mayonnaise.
A stunning texture made from white beans
The idea may be surprising, and yet: it has the appearance, texture and taste of classic mayonnaise. The secret lies in the use of blended white beans which serve as a creamy base.
“The result is visually and taste stunning: we find the creamy texture, the color and even a flavor close to mayonnaise, but with a very different nutritional profile”underlines the expert.
This version also contains “three times less fat, almost 3 times more protein and a fiber intake non-existent in the traditional recipe.”
The health benefits of a revisited sauce
Switching to this plant-based version to accompany your shrimp has many benefits that go well beyond simple calorie reduction. First of all, its exceptional lightness allows you to indulge more regularly without feeling guilty, since the preparation is significantly less energy dense than the original.
It also stands out for its strong satiating power, because the proteins and fibers naturally present in white beans make you feel full much more quickly.
In terms of nutritional quality, this sauce is much better than the classic recipe. It favors better quality fats, in accordance with current recommendations, because “As a bonus, it uses interesting oils such as rapeseed (omega-3) and olive (omega-9), instead of sunflower oil, which is often dominant in classic mayonnaises.“, continues the expert.
It is also an inclusive alternative that allows all guests to come together around the same dish, since it is perfectly suitable for vegans or those suffering from an egg allergy.
Finally, it offers enhanced health safety: the absence of raw egg eliminates any bacterial risk, making it an ideal option for pregnant women or people with fragile immune systems.
Some limits to know before getting started
Despite its many qualities, this vegetable mayonnaise is not a 100% copy. Purists will note a subtle flavor of legumes on the finish.
In addition, its less fatty composition influences its lifespan. “As there is less fat, the sauce also lasts a little less time in the refrigerator than classic homemade mayonnaise.specifies Vanessa Bedjaï-Haddad. It is therefore advisable to prepare it in small quantities and consume it quickly.
“More balanced, more satisfying and much less caloric, it remains just as delicious. Of course, it does not completely replace traditional mayonnaise for purists, but it is an excellent everyday option, both healthy, plant-based and inventive. concludes the nutritionist.