Low Sodium Baba Ghanouj
Experience the creamy, smoky delight of Low Sodium Baba Ghanouj—a heart-healthy twist on the classic Mediterranean dip. This easy-to-make recipe features roasted eggplants blended to perfection with tahini, fresh lemon juice, garlic, and a touch of ground cumin for depth. Skipping the added salt lets the natural flavors shine, while a sprinkle of smoked paprika and fresh parsley adds a vibrant finish. Ready in under an hour, this savory, low-sodium appetizer is perfect for pairing with warm pita, crisp veggies, or even as a flavorful spread. It’s a guilt-free way to enjoy a timeless favorite, loaded with wholesome ingredients and irresistible taste!
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Recipe Information
Ingredients
- 2 medium eggplants
- 0.25 cup tahini
- 2 tablespoons lemon juice
- 2 garlic cloves
- 2 tablespoons extra virgin olive oil
- 0.5 teaspoon ground cumin
- 0.5 teaspoon smoked paprika
- 2 tablespoons fresh parsley
- 0.25 teaspoon black pepper
Instructions
Preheat your oven to 400°F (200°C).
Line a baking sheet with parchment paper for easy clean-up.
Wash and dry the eggplants and prick them several times with a fork to allow steam to escape.
Place the eggplants on the prepared baking sheet and roast in the oven for about 40 minutes, or until the skin is wrinkled and the eggplants feel very soft when pressed.
Remove the eggplants from the oven and let them cool until they are safe to handle.
Cut the eggplants open and scoop out the flesh, discarding the skins.
In a food processor, combine the eggplant flesh, tahini, lemon juice, garlic cloves, olive oil, cumin, and black pepper.
Process the mixture until it's smooth and creamy. You can adjust the consistency by adding more lemon juice or olive oil if needed.
Transfer the baba ghanouj to a serving bowl and sprinkle with smoked paprika and chopped fresh parsley for garnish.
Serve the baba ghanouj cold or at room temperature with pita bread, crackers, or fresh vegetables for dipping.
Nutrition Facts
Calories |
821 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 66.1 g | 85% | |
| Saturated Fat | 10.2 g | 51% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 88 mg | 4% | |
| Total Carbohydrate | 49.9 g | 18% | |
| Dietary Fiber | 25.9 g | 92% | |
| Total Sugars | 18.7 g | ||
| Protein | 20.0 g | 40% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 4733 mg | 364% | |
| Iron | 21431.9 mg | 119066% | |
| Potassium | 1785 mg | 38% | |
*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.
