Characteristics

Baba ganoush is a traditional Middle Eastern 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 more common in the Egyptian culture. It incorporates healthy, wholesome ingredients and is oil-free. It is a source of 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: < 35 mins
SERVINGS: makes roughly 1 to 2 cups (depends on size of eggplant and onion)

  • 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:

  • 1 eggplant (organic)
  • 1 onion (organic)
  • 1 lemon, juice squeezed (organic)
  • 2 - 3 TBSP tahini sesame butter (organic)
  • 1 - 2 cloves garlic (organic)
  • 1/4 tsp unrefined sea salt or Himalayan salt

Optional:

  • some (1/4 to 1 tsp) ground cumin (organic)
  • some (1/4 to 1/2 tsp) cayenne pepper (organic)
  • some (1/4 to 1/2 tsp) black pepper (organic)

TOOLS:

  • Toaster oven
  • High-powered blender (ex: Vitamix)
  • Cutting Board
  • Utensils

Preparation Steps

  1. Pre-heat your toaster oven to 350F.
  2. Wash the eggplant, trim both ends as needed, then cut the eggplant in half and the halves into quarters. Place on a solid toaster oven tray (you can line your tray with foil if needed).
  3. Peel the onion, trim both ends as needed, then cut the onion in half and the halves into quarters. Place on the tray with the eggplant.
  4. You can roast the garlic as well or not, and instead use it in its raw form.
  5. Place the tray into the toaster oven and cook uncovered for about 20 to 30 minutes, until the eggplant is soft. There should be minimal discoloration, be mindful of your appliance so it does not burn the ingredients.
  6. After the cooking is done, place the eggplant and onion (and garlic) into the blender, along with all of the other ingredients. Blend until a uniform, creamy consistency is reached.
  7. Serve the baba ganoush warm, or cool and refrigerate for later use.

Tips

  • If you don’t have a toaster oven, you can use your oven. Either way, be mindful of not burning the eggplant depending on the strength and cooking ability of your appliance.
  • If you have a bigger eggplant, use a bigger onion and lemon, and vice-versa if you have a smaller eggplant.
  • You can peel the eggplant after it is finished roasting, or blend the eggplant whole as is. I recommend leaving the peel on.
  • You can make slightly different flavor variations of this dish by omitting the onion or the garlic, and using less or more tahini or lemon, and the various optional spices.

Meal Nutritional Benefits

Eggplant

  • provides healthy carbohydrates, fiber, protein, and is naturally low in fat
  • provides lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provides vitamins, specifically most B vitamins, including folate
  • provides minerals, especially copper, manganese, and potassium
  • supports optimal health, weight, healing, and prevention
  • supports healthy cardiovascular and nervous system health
  • helps prevent heart disease, cancers, and diabetes type 2

Onions

  • provide anti-inflammatory, antibacterial, and antiviral properties
  • provide lots of phytonutrients and antioxidants
  • provide vitamins, especially vitamin C and some B vitamins, including biotin and folate
  • provide minerals, especially copper, manganese, and phosphorus
  • support optimal health, weight, healing, and prevention
  • support immune health and iron metabolism
  • protect against cancer, cardiovascular disease, and diabetes
  • support healthy blood pressure, blood sugar, and cholesterol levels

Lemons

  • provide alkalizing, cleansing, detoxifying, anti-inflammatory, and anti-microbial benefits
  • provide lots of phytonutrients and antioxidants
  • provide some vitamins and minerals, most specifically vitamin C
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, cholesterol levels, and liver function
  • protect against cardiovascular disease, cancer, diabetes, infections, and other diseases

Sesame Seeds / Tahini

  • provide healthy fats, protein, some carbohydrates, and fiber
  • provide phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin A and most B vitamins, including folate
  • provide minerals, especially calcium, phosphorus, potassium, magnesium, iron, zinc, copper, and selenium
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer, diabetes type 2, osteoporosis, and other diseases

Garlic

  • provides anti-inflammatory, antibacterial, and antiviral properties
  • provides lots of phytonutrients and antioxidants
  • provides vitamins, especially vitamin C and some B vitamins
  • provides minerals, especially manganese, selenium, calcium, phosphorus, and copper
  • supports optimal health, weight, healing, and prevention
  • supports the immune system and iron metabolism
  • protects against cancer, cardiovascular disease, and diabetes type 2
  • supports healthy blood pressure, blood sugar, and cholesterol levels

Cumin

  • not a significant source of calories or macronutrients
  • provides phytonutrients, antioxidants, anti-inflammatory, and antimicrobial benefits
  • provides vitamins, including vitamin A, C, and some B vitamins
  • provides minerals, especially potassium, calcium, phosphorus, magnesium, and iron
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, infections, and other diseases

Black Pepper

  • not a significant source of calories or macronutrients (carbs, fats, protein)
  • provides phytonutrients and antioxidants
  • provides anti-inflammatory, antibacterial, and antiviral properties
  • provides vitamins, including vitamin A, C, and K
  • provides minerals, including potassium, calcium, magnesium, phosphorus, and iron
  • supports optimal health, weight, healing, and prevention
  • supports digestive health; helps prevent bloating and gas
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, and other diseases

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
  • Health Tip: avoid all forms of refined, white salt and processed foods made with it

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