Low Sodium Baba Ghanoush
Indulge in the smoky and creamy goodness of Low Sodium Baba Ghanoush, a heart-healthy twist on the classic Middle Eastern dip. This recipe highlights the rich, roasted flavor of eggplant, perfectly balanced with nutty tahini, zesty fresh lemon juice, and aromatic garlic, all while keeping sodium levels in check. A hint of smoked paprika and ground cumin adds depth, while a drizzle of olive oil and a sprinkle of fresh parsley brighten the final presentation. Quick to prepare with just 15 minutes of prep time and a hands-free roasting method, this vegan and gluten-free dip is ideal for serving with low-sodium pita or crisp vegetable sticks. Perfect for a guilt-free appetizer or snack, this dish proves that healthy eating can be every bit as delicious.
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Recipe Information
Ingredients
- 2 eggplants (medium to large)
- 0.25 cup tahini
- 2 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice (freshly squeezed)
- 2 garlic cloves (minced)
- 0.5 teaspoons ground cumin
- 0.5 teaspoons smoked paprika
- 0.25 teaspoons black pepper (freshly ground)
- 2 tablespoons fresh parsley (chopped)
Instructions
Preheat your oven to 400°F (200°C).
Pierce the eggplants several times with a fork to allow steam to escape. Place them on a baking sheet lined with parchment paper.
Roast the eggplants in the preheated oven for 40-45 minutes, or until they are completely tender and the skin is charred.
Remove the eggplants from the oven and let them cool until they are safe to handle.
Once cooled, peel the charred skin off the eggplants and place the flesh in a strainer over a bowl to drain excess liquid for about 10 minutes.
Transfer the drained eggplant flesh to a food processor. Add the tahini, olive oil, lemon juice, minced garlic, cumin, smoked paprika, and black pepper.
Pulse the mixture a few times to combine, then blend on high until the mixture is smooth and creamy.
Taste and adjust seasoning if needed.
Transfer the baba ghanoush to a serving bowl and drizzle with a little extra olive oil. Sprinkle with chopped parsley for garnish.
Serve the baba ghanoush with low-sodium pita bread or fresh vegetables.
Nutrition Facts
Calories |
904 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 66.8 g | 86% | |
| Saturated Fat | 10.4 g | 52% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 96 mg | 4% | |
| Total Carbohydrate | 69.0 g | 25% | |
| Dietary Fiber | 40.5 g | 145% | |
| Total Sugars | 29.4 g | ||
| Protein | 24.8 g | 50% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 4772 mg | 367% | |
| Iron | 21433.0 mg | 119072% | |
| Potassium | 2856 mg | 61% | |
*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.
