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)
- Refined Sugar-free
- 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
- 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)
- Toaster oven
- High-powered blender (ex: Vitamix)
- Cutting Board
- Pre-heat your toaster oven to 350F.
- 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).
- 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.
- You can roast the garlic as well or not, and instead use it in its raw form.
- 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.
- 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.
- Serve the baba ganoush warm, or cool and refrigerate for later use.
- 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
- good source of (in descending order): fiber, potassium, manganese, copper, vitamin B1, vitamin B6, folate, magnesium, tryptophan and vitamin B3
- source of highly beneficial phytonutrients, including flavonoids and antioxidants
- protects against free radical damage, promotes cholesterol reduction and promotes cardiovascular health
- for more information, visit the eggplant detailed overview from World’s Healthiest Foods
- a source of antioxidants and phytonutrients, including flavonoids
- good source of (in descending order): chromium, vitamin C, fiber, manganese, molybdenum, vitamin B6, tryptophan, folate, potassium, phosphorus and copper
- helps lower blood sugar, enhances cardiovascular health, lowers high cholesterol, reduces risk of colon cancer when regularly consumed and protects against many other cancers like ovarian cancer
- boosts bone health, has anti-bacterial and anti-inflammatory properties
- for more information, visit the onion detailed overview from World’s Healthiest Foods
- a source of phytonutrients and antioxidants, with antibiotic activity
- a source of vitamins and minerals, specifically vitamin C
- protect against cancers, rheumatoid arthritis, support the immune system and promote and enhance optimal health in many areas
- for more information, visit the lemons/limes detailed overview from World’s Healthiest Foods
Sesame Seeds (Tahini Sesame Butter):
- a source of antioxidants and phytonutrients
- an source of vitamins and minerals, especially copper, manganese, calcium, phosphorus, magnesium, iron, zinc, molybdenum, vitamin B1 and selenium
- support cardiovascular health, respiratory health and bone health
- help prevent colon cancer, osteoporosis, migraines and PMS
- help lower cholesterol and support optimal health
- for more information, visit the sesame seeds detailed overview from World’s Healthiest Foods
- a source of antioxidants and phytonutrients with anti-inflammatory, antibacterial and antiviral activity
- good source of (in descending order): manganese, vitamin B6, vitamin C, tryptophan, selenium, calcium, phosphorus, vitamin B1, copper and protein
- has numerous cardiovascular benefits including: helping prevent atherosclerosis and diabetic heart disease, reducing risk of heart attack or stroke, inhibits coronary artery calcification plus many more
- protects against many cancers, and promotes healthy weight and optimal health
- for more information, visit the garlic detailed overview from World’s Healthiest Foods
- a source of antioxidants and phytonutrients
- a source of vitamins and minerals, especially iron, manganese, calcium and magnesium
- protects against cancer, enhance good digestion, stimulate the immune system and enhance overall health
- for more information, visit the cumin detailed overview from World’s Healthiest Foods
- a source of antioxidants and phytonutrients, with antibacterial properties
- a source of vitamins and minerals, especially manganese, vitamin K, and iron
- helps prevent the formation of intestinal gas, increases the absorption of nutrients from foods, and enhances overall good digestive health
- for more information, visit the black pepper detailed overview from World’s Healthiest Foods
Unrefined Sea Salt/Himalayan Salt:
- naturally occurring complex of sodium chloride, which includes major minerals such as calcium and magnesium and a complete complement of essential trace minerals
- alkalizing to maintain proper acid/alkaline body balance
- has helped to promote optimal health in civilizations for centuries