Heart-Healthy Baba Ghanouj
Indulge in the creamy, smoky goodness of Heart-Healthy Baba Ghanouj, a nutritious twist on the classic Middle Eastern dip. This recipe combines roasted eggplant with aromatic roasted garlic, tangy lemon juice, and nutty tahini for a flavor-packed spread that's as delicious as it is wholesome. Lightly spiced with ground cumin and paprika, and finished with a drizzle of extra virgin olive oil, it’s the perfect heart-friendly snack or appetizer. Easy to make and packed with vitamins, fiber, and healthy fats, this dip is ideal for serving with whole-grain pita, fresh veggie sticks, or as a smart upgrade to your sandwich lineup. Ready in under an hour, this crowd-pleaser will be your go-to for guilt-free indulgence!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 2 medium-sized eggplant
- 3 garlic cloves
- 2 tablespoons tahini
- 3 tablespoons lemon juice
- 1 tablespoon extra virgin olive oil
- 0.5 teaspoon ground cumin
- 0.5 teaspoon paprika
- 0.5 teaspoon salt
- 2 tablespoons fresh parsley
- 0.25 teaspoon black pepper
Instructions
Preheat your oven to 400°F (200°C).
Pierce the eggplants several times with a fork. This will allow steam to escape during cooking and prevent them from bursting.
Place the eggplants on a baking sheet lined with parchment paper. Roast them in the preheated oven for about 30 to 40 minutes, turning occasionally, until the skin is charred and the interior is soft.
During the last 10 minutes of roasting the eggplants, wrap the garlic cloves in a small piece of aluminum foil and add them to the baking sheet to roast.
Remove the eggplants and garlic from the oven and let them cool until they can be handled comfortably.
Once cooled, peel the skin off the eggplants and remove the flesh. Discard the skin.
In a food processor, add the eggplant flesh, roasted garlic, tahini, lemon juice, and cumin. Blend until smooth and creamy.
Drizzle in the olive oil while continuing to blend until the mixture is well emulsified and creamy.
Season with salt and pepper according to your taste and blend again for a few seconds to incorporate.
Transfer the Baba Ghanouj to a serving bowl. Sprinkle with paprika and chopped fresh parsley for garnish.
Serve the Baba Ghanouj with whole grain pita bread, fresh vegetables, or use it as a healthy sandwich spread. Enjoy your heart-healthy dish!
Nutrition Facts
Calories |
606 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.6 g | 44% | |
| Saturated Fat | 5.4 g | 27% | |
| Polyunsaturated Fat | 0.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2385 mg | 104% | |
| Total Carbohydrate | 70.1 g | 25% | |
| Dietary Fiber | 33.9 g | 121% | |
| Total Sugars | 36.0 g | ||
| Protein | 17.4 g | 35% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2450 mg | 188% | |
| Iron | 10718.3 mg | 59546% | |
| Potassium | 2572 mg | 55% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
