Heart-Healthy Baba Ghanoush
Discover a wholesome twist on a beloved Mediterranean classic with our **Heart-Healthy Baba Ghanoush** recipe! This silky, smoky dip starts with perfectly roasted eggplants, blended with creamy tahini, zesty lemon juice, and a hint of garlic for that signature flavor. A drizzle of extra virgin olive oil and a pinch of ground cumin bring added depth, while optional garnishes like smoked paprika and fresh parsley elevate its visual and flavor appeal. Naturally low in saturated fat and rich in nutrients like fiber, antioxidants, and healthy fats, this recipe is perfect for those seeking a guilt-free indulgence. Serve it with whole-grain pita, crisp fresh veggies, or as a flavorful spread—it's the ultimate heart-smart appetizer or snack!
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Recipe Information
Ingredients
- 2 medium Eggplants
- 2 tablespoons Tahini (sesame seed paste)
- 2 tablespoons Lemon juice
- 1 large Garlic cloves
- 1 tablespoon Extra virgin olive oil
- 0.5 teaspoon Ground cumin
- 0.5 teaspoon Salt
- 0.25 teaspoon Smoked paprika (optional for garnish)
- 1 tablespoon Fresh parsley, chopped (optional for garnish)
Instructions
Preheat your oven to 400°F (200°C).
Line a baking sheet with parchment paper or aluminum foil for easy cleaning.
Prick the eggplants all over with a fork. Place them on the prepared baking sheet.
Roast the eggplants in the preheated oven for 20-30 minutes, turning them once halfway, until they are collapsed and the skin is charred.
Remove the eggplants from the oven and let them cool for a few minutes.
Once cool enough to handle, cut the eggplants in half and scoop out the flesh. Discard the skin.
Place the eggplant flesh in a food processor. Add tahini, lemon juice, garlic, olive oil, ground cumin, and salt.
Process until the mixture is creamy and smooth. You may need to scrape down the sides of the bowl occasionally.
Taste and adjust seasoning if necessary.
Transfer the baba ghanoush to a serving bowl.
For added flavor and visual appeal, gently sprinkle smoked paprika and fresh parsley on top, if desired.
Serve the baba ghanoush at room temperature or chilled with whole-grain pita bread, fresh vegetables, or your choice of dippers.
Nutrition Facts
Calories |
466 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.7 g | 41% | |
| Saturated Fat | 4.4 g | 22% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1234 mg | 54% | |
| Total Carbohydrate | 46.5 g | 17% | |
| Dietary Fiber | 21.6 g | 77% | |
| Total Sugars | 18.7 g | ||
| Protein | 12.0 g | 24% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 225 mg | 17% | |
| Iron | 5.6 mg | 31% | |
| Potassium | 1610 mg | 34% | |
*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.
