Low Sodium Aubergine Mutabal
Experience the delight of traditional Middle Eastern flavors with a nourishing twist in this Low Sodium Aubergine Mutabal recipe. Roasted to perfection, the aubergines lend a deliciously smoky undertone, while garlic, tahini, and zesty lemon juice create layers of rich, creamy flavor—all without the need for added salt. Complemented by a touch of yogurt and a sprinkle of aromatic cumin, this dip is a heart-healthy alternative to the classic mutabal. Quick to prepare with a simple ingredient list, it's ideal for pairing with fresh vegetable sticks or low-sodium flatbreads for a wholesome snack or appetizer. Perfect for those on a low-sodium diet, this recipe doesn't compromise on taste or texture. Garnish with fresh parsley and a drizzle of olive oil for a stunning and health-conscious dish!
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Recipe Information
Ingredients
- 2 large Aubergines (eggplants)
- 2 large Garlic cloves
- 60 ml Tahini
- 60 ml Lemon juice
- 30 ml Extra virgin olive oil
- 60 ml Plain yogurt (unsweetened)
- 1 teaspoon Ground cumin
- 2 tablespoons Fresh parsley leaves (optional, for garnish)
- 0.5 teaspoon Ground black pepper
Instructions
Preheat the oven to 220°C (430°F). Line a baking tray with parchment paper.
Prick the aubergines all over with a fork to allow steam to escape during cooking.
Place the aubergines on the prepared baking tray and roast in the preheated oven for 30-40 minutes, or until the skin is charred and the flesh is tender.
While the aubergines are cooling, peel and mince the garlic cloves.
Once the aubergines are cool enough to handle, cut them open and scoop out the flesh, discarding the skin.
Place the aubergine flesh in a large mixing bowl and mash it with a fork or potato masher until smooth but still slightly chunky.
Add the minced garlic, tahini, lemon juice, olive oil, yogurt, ground cumin, and ground black pepper to the mashed aubergines. Stir well until the ingredients are fully combined.
Taste and adjust the seasoning if desired, keeping in mind low sodium requirements.
Transfer the mutabal to a serving bowl, drizzle with a bit more olive oil, and garnish with fresh parsley leaves if using.
Serve the mutabal with fresh vegetable sticks or low-sodium flatbread. Enjoy!
Nutrition Facts
Calories |
940 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 67.1 g | 86% | |
| Saturated Fat | 10.3 g | 52% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 92 mg | 4% | |
| Total Carbohydrate | 78.5 g | 29% | |
| Dietary Fiber | 37.6 g | 134% | |
| Total Sugars | 36.6 g | ||
| Protein | 24.4 g | 49% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 4770 mg | 367% | |
| Iron | 21433.0 mg | 119072% | |
| Potassium | 2698 mg | 57% | |
*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.
