Low Sodium Babaganoush
Discover the smoky, creamy delight of **Low Sodium Babaganoush**, a heart-healthy twist on the traditional Middle Eastern dip. This recipe showcases the rich, smoky flavor of roasted eggplants blended with nutty tahini, zesty lemon juice, and aromatic garlic, all brought together with a whisper of ground cumin and smoked paprika. With no added salt, this dip is perfect for those watching their sodium intake, without sacrificing taste. Ready in just an hour, including prep and roasting, this light and wholesome dish is garnished with fresh parsley for a burst of color and an extra layer of flavor. Serve it as a dip for crisp vegetables or warm pita, or enjoy it as a nutritious side dish—Low Sodium Babaganoush is a versatile, guilt-free addition to any table.
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Recipe Information
Ingredients
- 2 large eggplants
- 3 tablespoons tahini (sesame paste)
- 3 tablespoons lemon juice
- 2 tablespoons extra virgin olive oil
- 2 garlic cloves, finely minced
- 1 teaspoon ground cumin
- 0.5 teaspoon smoked paprika
- 2 tablespoons fresh parsley, chopped
- 0.25 teaspoon freshly ground black pepper
Instructions
Preheat your oven to 400°F (200°C).
Using a fork, pierce the skin of the eggplants in several places. This helps steam escape while cooking.
Place the eggplants on a baking sheet and roast in the oven for about 40-45 minutes, turning them occasionally until the skin is charred and the flesh is soft.
Remove the eggplants from the oven and let them cool until you can handle them comfortably.
Once cooled, peel off the skin of the eggplants. Some charred pieces may remain on the flesh, which adds to the flavor.
Place the eggplant flesh in a large mixing bowl and mash it with a fork or potato masher until smooth.
Add the tahini, lemon juice, olive oil, minced garlic, ground cumin, and smoked paprika to the mashed eggplant.
Stir well until all the ingredients are fully combined and the mixture is smooth and creamy.
Taste and adjust the seasoning with freshly ground black pepper as needed.
Transfer the babaganoush to a serving bowl and drizzle a little extra virgin olive oil on top.
Sprinkle the chopped parsley over the babaganoush for garnish.
Serve with fresh vegetables, pita bread, or as a delightful side dish.
Nutrition Facts
Calories |
504 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.7 g | 39% | |
| Saturated Fat | 4.5 g | 22% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 33 mg | 1% | |
| Total Carbohydrate | 63.2 g | 23% | |
| Dietary Fiber | 34.2 g | 122% | |
| Total Sugars | 29.8 g | ||
| Protein | 12.2 g | 24% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 155 mg | 12% | |
| Iron | 5.2 mg | 29% | |
| Potassium | 2654 mg | 56% | |
*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.
