Egyptian Baba Ganoush is a delicious and healthy dip made from roasted eggplants, tahini, garlic, lemon juice, and olive oil. It is a popular Middle Eastern dish that is easy to make and is perfect as an appetizer or a side dish.

Baba Ganoush is a popular dish in Middle Eastern cuisine, and it is a cousin to the better-known hummus. It is made with roasted eggplant, which is known for its meaty texture and smoky flavor. Tahini, a paste made from sesame seeds, is a key ingredient in Baba Ganoush and provides a creamy, nutty flavor. Garlic and lemon juice add a zesty kick, while olive oil provides richness and body. The dip is typically served with pita bread, but it can also be enjoyed with vegetables, crackers, or as a spread for sandwiches.

One of the great things about Baba Ganoush is that it is a healthy and nutritious dish. Eggplants are low in calories and high in fiber, which makes them a great food for weight loss and digestive health. They are also packed with vitamins and minerals, such as vitamin C, vitamin K, and potassium. Tahini is a good source of healthy fats and protein, which can help to balance blood sugar levels and reduce inflammation. Garlic is known for its antibacterial and antiviral properties, while lemon juice is rich in vitamin C and antioxidants. Olive oil is an excellent source of monounsaturated fats, which can help to lower cholesterol levels and reduce the risk of heart disease.

Overall, Baba Ganoush is a delicious and nutritious dish that is easy to make and can be enjoyed as a healthy snack or appetizer. With its smoky flavor, creamy texture, and zesty kick, it is sure to be a hit with anyone who loves Middle Eastern cuisine or flavorful vegetarian dishes.

In this long description, we will provide a detailed method for making Egyptian Baba Ganoush step by step, along with some notes and nutrition facts.

Ingredients:

1- 2 large eggplants

2- 3 tablespoons tahini

3- 2 garlic cloves, minced

4- 1/4 cup freshly squeezed lemon juice

5- 3 tablespoons extra-virgin olive oil

6- Salt and pepper, to taste

7- Fresh parsley, chopped (optional)

Instructions:

Step 1:

Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.

Step 2:

Rinse the eggplants and pat them dry. Use a fork to poke several holes all over the eggplants.

Step 3:

Place the eggplants on the prepared baking sheet and roast them in the oven for 40-45 minutes, or until they are tender and the skin is charred.

Step 4:

Remove the eggplants from the oven and let them cool for a few minutes. Once they are cool enough to handle, cut them in half lengthwise and scoop out the flesh with a spoon. Discard the skin.

Step 5:

In a large mixing bowl, add the eggplant flesh, tahini, minced garlic, lemon juice, and olive oil. Season with salt and pepper to taste.

Step 6:

Using a fork or a blender, mash the ingredients together until smooth and well combined. If you prefer a chunkier texture, leave it slightly mashed.

Step 7:

Transfer the Baba Ganoush to a serving bowl and garnish with chopped fresh parsley, if desired.

Step 8:

Serve the Baba Ganoush with pita bread, vegetables, or crackers.

Notes:

  • To add a smoky flavor to the Baba Ganoush, you can char the eggplants directly over a gas flame or on a grill before roasting them in the oven.
  • You can also add additional ingredients to customize the flavor of your Baba Ganoush, such as roasted red peppers, cumin, or chopped tomatoes.
  • Baba Ganoush can be stored in an airtight container in the refrigerator for up to five days.

Nutrition Facts:

Serving size: 1/4 cup (about 60g)

  • Calories: 70
  • Total Fat: 5g
  • Saturated Fat: 1g
  • Trans Fat: 0g
  • Cholesterol: 0mg
  • Sodium: 5mg
  • Total Carbohydrate: 6g
  • Dietary Fiber: 3g
  • Total Sugars: 2g
  • Protein: 2g

Baba Ganoush is a nutritious dip that is low in calories and high in fiber. It is a good source of healthy fats, vitamins, and minerals, such as vitamin C, vitamin K, and potassium. However, it is also high in fat and calories if eaten in large amounts, so it is important to enjoy it in moderation as part of a balanced diet.

Here are the nutrition facts for the main ingredients used in Egyptian Baba Ganoush:

Eggplant (1 cup, cubed, approximately 99g):

  • Calories: 20
  • Total Fat: 0.2g
  • Saturated Fat: 0g
  • Trans Fat: 0g
  • Cholesterol: 0mg
  • Sodium: 2mg
  • Total Carbohydrate: 4.8g
  • Dietary Fiber: 2.5g
  • Total Sugars: 2.5g
  • Protein: 0.8g

benefits:

  • Rich in antioxidants, particularly nasunin, which may protect cells from damage.
  • High in fiber, which is beneficial for digestive health and may help lower the risk of heart disease.
  • Contains vitamins and minerals, including vitamin K, vitamin C, and potassium.

Tahini (1 tablespoon, approximately 15g):

  • Calories: 89
  • Total Fat: 8g
  • Saturated Fat: 1.2g
  • Trans Fat: 0g
  • Cholesterol: 0mg
  • Sodium: 2mg
  • Total Carbohydrate: 3.2g
  • Dietary Fiber: 1.4g
  • Total Sugars: 0.1g
  • Protein: 2.6g

benefits:

  • Good source of healthy fats, which may help reduce bad cholesterol levels and lower the risk of heart disease.
  • Contains vitamins and minerals, such as vitamin E, vitamin B6, and calcium.
  • May help regulate blood sugar levels due to its protein and healthy fat content.

Garlic (1 clove, approximately 3g):

  • Calories: 4
  • Total Fat: 0g
  • Saturated Fat: 0g
  • Trans Fat: 0g
  • Cholesterol: 0mg
  • Sodium: 1mg
  • Total Carbohydrate: 1g
  • Dietary Fiber: 0.1g
  • Total Sugars: 0g
  • Protein: 0.2g

benefits:

  • Contains compounds like allicin, which may have various health benefits, including boosting the immune system and reducing the risk of cardiovascular diseases.
  • Has anti-inflammatory properties and may help lower blood pressure and cholesterol levels.

Lemon Juice (1 lemon, approximately 58g):

  • Calories: 17
  • Total Fat: 0.2g
  • Saturated Fat: 0g
  • Trans Fat: 0g
  • Cholesterol: 0mg
  • Sodium: 1mg
  • Total Carbohydrate: 5.4g
  • Dietary Fiber: 0.2g
  • Total Sugars: 1g
  • Protein: 0.6g

benefits:

  • High in vitamin C, which is essential for immune function and skin health.
  • May help improve digestion and promote hydration.

Olive Oil (1 tablespoon, approximately 13.5g):

  • Calories: 119
  • Total Fat: 13.5g
  • Saturated Fat: 1.9g
  • Trans Fat: 0g
  • Cholesterol: 0mg
  • Sodium: 0mg
  • Total Carbohydrate: 0g
  • Dietary Fiber: 0g
  • Total Sugars: 0g
  • Protein: 0g

benefits:

  • Rich in monounsaturated fats and antioxidants, which may reduce inflammation and lower the risk of chronic diseases.
  • Contains oleocanthal, a compound with anti-inflammatory properties similar to ibuprofen.

Please note that these nutrition facts are approximate values and may vary slightly depending on the specific brands and varieties of ingredients used.

kirolos

i'm just try to cook new things.

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