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Easy Baba Ganoush – Roasted Eggplant Dip

A simple, smoky and easy Baba Ganoush recipe that is packed with flavor.  This roasted eggplant dip will satisfy and give you lots of bang for your calorie buck! 

  image of Easy Baba Ganoush-roasted eggplant dip by intentionally eat with Cindy Newland in a glass bowl with pita bread    

Easy Baba Ganoush

    Do you love hummus? Are you bored with hummus? Are you looking for a new dip for your veggies?   If you have never tried Baba Ganoush get ready for a delicious new dip. I predict you will be dipping veg, pita bread, tortilla chips, fingers, anything you can find into it.   image of Easy Baba Ganoush-roasted eggplant dip by intentionally eat with Cindy Newland in a glass bowl with pita bread    

When I weighed nearly 300 lbs, I would start with an appetizer platter of hummus, baba ganoush, olives and pita bread, followed by a gyro, french fries and coconut cream pie for dessert.  Now that I know better, I stick with the appetizer platter at most Mediterranean restaurants. It typically consists of hummus, baba ganoush, stuffed grape leaves, and falafels. Super yummy and lower in calories, fat and cholesterol than what I previously ate.

 

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What is Baba Ganoush?

  This Easy Baba Ganoush is made from roasted eggplants that are mashed and mixed with tahini, lemon juice, garlic, salt and cumin. It’s typically roasted over an open flame, so the pulp becomes soft and has a smoky taste. This recipe will show you how to broil it and get a great smoky flavor.  

What is Tahini?

  Tahini is a paste made from sesame seeds and is typically used in hummus, baba ganoush, and halva. It has a texture similar to natural peanut butter, so the oil will separate and needs to be stirred before use.  Here’s an easy tahini recipe if you want to make your own. If you don’t want to make your own you can always purchase a jar in the health food section of your grocery store.    

Is Baba Ganoush good for you?

Yes! Eggplant is high in vitamin C which boosts your immune system and nasunin, a powerful antioxidant that helps improve blood flow to your brain. They also contain anthocyanins and that support heart health and have fiber, too. Baba Ganoush is lower in calories than hummus, about 70 fewer calories per cup, making it a great choice if you are watching your weight.

 

How to make Baba Ganoush

Tips for making a great dip-   Eggplants can become bitter, so you will want to use 2 medium ones rather than 1 large one. Be sure to use the eggplants quickly after you purchase them because they can become increasingly bitter the longer they are refrigerated.   Pierce the eggplants several times with a fork before placing them under the broiler.   Be sure to reserve some of the eggplant liquid for later use.   Optional: Stir in a tablespoon of non-dairy yogurt or olive oil for extra creaminess. Remember, that will change the nutritional values.  

Onto the recipe!

 

image of Easy Baba Ganoush-roasted eggplant dip by intentionally eat with Cindy Newland in a glass bowl with pita bread
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Easy Baba Ganoush-Roasted Eggplant Dip

Course Appetizer
Cuisine Mediterranean
Keyword vegan dip, eggplant dip ;
Author Intentionally Eat with Cindy Newland

Ingredients

  • 2 eggplants
  • 1/4 cup tahini
  • 1/4 cup lemon juice
  • 3 cloves garlic, minced
  • 1/2 tsp salt
  • 1/4 tsp cumin

Instructions

  • Adjust the oven rack to the middle position and turn broiler on high heat. Line a cookie sheet with aluminum foil.
  • Prick eggplants several times with a fork and place them on the lined cookie sheet. Broil, turning every 5 minutes or so, until eggplants are browned and shriveled on all sides, approximately 10-20 minutes depending on size.
  • Do not remove from oven. Turn broiler off and heat oven to 375 degrees. Roast eggplants until they are very soft, approximately 20-30 minutes. Cool until easily handled.
  • While eggplants are cooling mix tahini, lemon juice, minced garlic salt and cumin in a medium bowl.
  • Split the eggplants, drain excess liquid, scrape out the flesh and add to tahini mixture. Be sure to reserve some of the liquid for later.
  • Mash and mix with a fork until well combined. Serve room temperature. Can be stored in an airtight container and refrigerated for up to 5 days.

Notes

Optional:
Add some of the reserved liquid for added smokiness and to thin the dip.
Add 1 Tbsp of non-dairy yogurt and/or olive oil for added creaminess.

Hungry For More?

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  image of Easy Baba Ganoush-roasted eggplant dip by intentionally eat with Cindy Newland in a glass bowl with pita bread

 

 

 
 

 

If you love dip, check out this Ranch Dip!  

It’s dairy-free, low-calorie, and zesty! Great for veggies or a salad dressing!   dairy free healthy ranch dressing by intentionally eat with Cindy Newland in a glass bowl with broccoli and carrots        

 
 
 
 
 

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28 Comments

  1. Thank you for first sharing what Baba Ganoush is. I actually think my toddler would thoroughly enjoy this and I may try making it for him. I love your blog layout as well!

  2. I’ve never tried eggplant, and don’t really care for hummus, but this actually sounds like it could be really good. I’ll have to give it a try for the next time we host a game night! Thanks for sharing.

    1. I have seen a recipe on Pinterest for easy tahini, it’s 1/4 c sesame seeds and 1/4 c water. Toast the seeds first apparently gives better taste. Good luck👍🏽

    2. Most supermarkets including Trader Joe’s and whole food sell tahini. And it is not expensive. And you can replace it with peanut butter and add some cumin and will taste very similar. I am Egyptian and love to cook.

  3. 5 stars
    This baba ganoush seems delicious with my pita bread, along with my ordinary pasteurized cheese, tomato and just sprinkled with black pepper. Yummy!

  4. Good tip on the medium sizes versus one big one. I wonder if that’s why my experience with an eggplant recipe wasn’t so great. I may try this recipe too see. It does sound like a good dip to use.

  5. I haven’t heard of this before, but it looks to be so good! My grandma loves to cook with eggplant, so I’m sure she would love this. I’ll have to give it a try, thanks for sharing!

  6. 5 stars
    Wow this seems so delicious, just the roasted eggplant it owns is a delightful dish itself. Gotta try this.

  7. Hi Cindy! I enjoy peanutbutter on celery for a snack, and on my journey to healthier eating, I am looking a thick creamy nut butter recipe that is gluten and dairy free. Any suggestions?

    Thank you for your help!
    Amy

  8. Hi, I was recently told that I am sulphur intolerant which means no garlic or chickpeas for me. Since I love hummus I was sad that I could not have any of the store bought kind. Thank you so much for this recipe & I love it. I would Like to make a large batch, how long does this keep in the fridge & does it freeze. Thanks????

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