Characteristics

Baba ganoush is a traditional Middle Eastern (Levantine) dish that is often used as a dip, spread, appetizer, or side to a meal. There are many versions and variations of it depending on the particular region and its culinary customs. The following recipe provides a modified version of a baba ganoush that is oil-free and does not use high-heat cooked eggplant, such as roasted or baked eggplant. It incorporates healthy and wholesome plant ingredients that provide healthy carbohydrates, protein, and fats, as well as fiber, vitamins, minerals, antioxidants, and phytonutrients. It is rich and creamy, and its versatility makes it easy to use as part of a meal or snack for adults and children alike.

TYPE: dip, spread, side
PREP TIME: < 20 mins
SERVINGS: makes roughly 2 cups (depends on size of eggplant)

  • 100% Plant-based (Vegan)
  • Wheat-free
  • Gluten-free
  • Grain-free
  • Corn-free
  • Soy-free
  • Peanut-free
  • Nut-free
  • Oil-free
  • Refined Sugar-free

Goodies Needed

INGREDIENTS:

Optional:

TOOLS:

Preparation Steps

  1. Place about a 1-inch layer of water in your pan, and begin to heat on high heat with lid on.
  2. Wash the eggplant, trim both ends as needed, then cut the eggplant lengthwise in half, cut each half horizontally in half, and then proceed to cut into wedges (4 per quarter = 16 wedges).
  3. When the water in the pan is steaming, carefully add in the wedges, skin down, cover back with the lid, and reduce the heat to low-medium. Set timer for 10 minutes.
  4. When timer goes off, check eggplant texture by piercing it with a fork. It should be soft. If fully cooked, remove from heat and transfer the eggplant, along with the water in the pan into your blender.
  5. Add in the remainder of the ingredients into your blender. Use the juice of 1 large lemon or 2 small lemons; use smaller amounts of spices for a medium eggplant and larger for a large eggplant. Blend everything on high until smooth to your liking. Taste to see if any more spices should be added.
  6. With the help of your spatula, remove the contents from your blender and serve alongside your favorite whole plant foods, like raw vegetable sticks, bean patties, cooked grains or starchy vegetables like potatoes, etc.
  7. Store leftover eggplant dip in a sealed container, in the fridge, for up to 2 days. Note: eggplant dip will usually gel and harden after a few hours. Stir to reconstitute, as needed.

Tips

  • If you don’t have a high-powered blender, you try this in a regular blender or a food processor for a more textured consistency, or even just mash with a fork and stir everything by hand.
  • You can peel the eggplant before cooking or remove the skin after; eggplant with and without the skin will make a slightly different color and flavor of the baba ganoush.
  • You can make slightly different flavor variations by playing around with your fresh and dried spices.

Meal Nutritional Benefits

Eggplant

  • provides healthy carbohydrates, fiber, and is naturally low in fat
  • provides a wide range of powerful phytonutrients and antioxidants
  • provides some vitamins and minerals, including some B vitamins, copper, and manganese
  • supports optimal health, weight, healing, and prevention
  • helps support healthy cardiovascular and brain health,
  • helps prevent lifestyle diseases, like heart disease, cancers, and diabetes
  • for more information, visit the eggplant detailed overview from World’s Healthiest Foods

Sesame Seeds / Tahini

  • provides healthy fats, protein and some carbohydrates
  • provides phytonutrients, antioxidants and anti-inflammatory properties
  • a source of vitamins, especially most B vitamins and some vitamin E
  • a source of minerals, especially copper, manganese, calcium, magnesium, iron, phosphorus, zinc, molybdenum and selenium
  • supports optimal health, weight, healing, and prevention
  • helps maintain healthy blood pressure, blood sugar, and cholesterol levels
  • helps protect against cardiovascular disease, cancer, diabetes, osteoporosis and other degenerative diseases
  • for more information, visit the sesame detailed overview from World’s Healthiest Foods

Lemon

  • highly alkalizing, cleansing and detoxifying, with antibiotic properties
  • provides vitamins, minerals, phytonutrients and antioxidants
  • especially rich source of vitamin C
  • supports optimal health, weight, healing, and prevention
  • helps maintain healthy blood pressure, blood sugar, and cholesterol levels
  • helps protect against cardiovascular disease, cancer, diabetes, infections and other lifestyle diseases
  • for more information, visit the lemon detailed overview from World’s Healthiest Foods

Garlic

  • provides anti-inflammatory, antibacterial, and antiviral properties
  • provides vitamins, minerals, phytonutrients and antioxidants
  • especially rich in vitamin C and some B vitamins
  • especially rich in manganese, selenium, calcium, phosphorus and copper
  • supports optimal health, weight, healing and prevention
  • supports immune health and iron metabolism
  • helps protect against cancer, cardiovascular disease and diabetes
  • helps maintain healthy blood pressure, blood sugar, and cholesterol levels
  • for more info, see the garlic overview on World’s Healthiest Foods

Cumin

  • anti-inflammatory and antimicrobial properties
  • provides vitamins, minerals, phytonutrients and antioxidants
  • especially rich in iron, manganese, and calcium
  • supports optimal health, weight, healing and prevention
  • helps maintain healthy blood pressure, blood sugar, and cholesterol levels
  • helps protect against cardiovascular disease, cancer, diabetes, infections and other lifestyle diseases
  • for more info, see the cumin overview on World’s Healthiest Foods

Black Pepper

  • provides anti-inflammatory, antibacterial, and antiviral properties
  • provides vitamins, minerals, phytonutrients and antioxidants
  • supports optimal health, weight, healing and prevention
  • supports digestive health; helps prevent bloating and gas
  • helps protect against cancer, cardiovascular disease and diabetes
  • helps maintain healthy blood pressure, blood sugar, and cholesterol levels
  • for more info, see the black pepper overview on World’s Healthiest Foods

Unrefined Salt

  • unrefined sea salt unrefined Himalayan salt
  • naturally alkalizing
  • a source of over 80 essential and trace minerals
  • supports optimal blood pressure, heart and nervous system health
  • supports optimal health, weight, healing, and prevention
  • for more info, refer to unrefined salt on Green Med Info
  • Health Tip: avoid all forms of refined, white salt and processed foods made with it