Egyptian Baba Ganoush is a flavorful Middle Eastern dip made from roasted eggplants, tahini, garlic, lemon juice, and olive oil. Known for its creamy texture and smoky flavor, this versatile dish can be enjoyed as an appetizer, side dish, or spread. Its healthy ingredients make it a nutritious choice for a variety of meals.
Baba Ganoush has deep roots in Middle Eastern cuisine, where it is cherished for its rich flavor and nutritional benefits. It is often considered a relative of hummus, with eggplant taking the place of chickpeas. The dish is believed to have originated in the Levant region, where eggplants are commonly grown and used in many traditional recipes. The combination of roasted eggplant with tahini, garlic, and lemon juice creates a unique blend of flavors that have been enjoyed for centuries.
Ingredients:
- 2 large eggplants
- 3 tablespoons tahini
- 2 garlic cloves, minced
- 1/4 cup freshly squeezed lemon juice
- 3 tablespoons extra-virgin olive oil
- Salt and pepper, to taste
- Fresh parsley, chopped (optional)
Instructions:
1. Preheat Oven:
Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. Prepare Eggplants:
Rinse the eggplants and pat them dry. Use a fork to poke several holes all over each eggplant.
3. Roast Eggplants:
Place the eggplants on the prepared baking sheet. Roast in the oven for 40-45 minutes, or until tender and the skin is charred.
4. Cool and Scoop:
Remove from the oven and let cool slightly. Cut the eggplants in half lengthwise and scoop out the flesh with a spoon, discarding the skin.
5. Mix Ingredients:
In a large bowl, combine the eggplant flesh, tahini, minced garlic, lemon juice, and olive oil. Season with salt and pepper to taste.
6. Mash:
Use a fork or blender to mash the ingredients until smooth. For a chunkier texture, mash less thoroughly.
7. Serve:
Transfer to a serving bowl and garnish with chopped parsley, if desired. Serve with pita bread, vegetables, or crackers.
Notes:
- For a smokier flavor, char the eggplants over a gas flame or grill before roasting.
- Customize your Baba Ganoush with additional ingredients like roasted red peppers, cumin, or chopped tomatoes.
- Store leftovers in an airtight container in the refrigerator for up to five days.
Nutrition Value:
1. 2 large eggplants
- Calories: Approximately 80 calories (per medium eggplant, about 200 grams)
- Carbohydrates: 19 grams
- Protein: 1 gram
- Fat: 0.2 grams
- Sodium: 2 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Good source of vitamins C, K, and B6
- Minerals: Contains potassium and magnesium
- Nutritional Benefit: Eggplants are low in calories and high in fiber, which aids in digestion and helps with weight management. They are rich in antioxidants and vitamins that support overall health.
2. 3 tablespoons tahini
- Calories: Approximately 270 calories
- Carbohydrates: 9 grams
- Protein: 8 grams
- Fat: 24 grams
- Sodium: 5 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains vitamin B6 and small amounts of vitamin E
- Minerals: Rich in calcium, iron, magnesium, and phosphorus
- Nutritional Benefit: Tahini is high in healthy fats and protein, which help in balancing blood sugar levels and reducing inflammation. It also provides essential minerals that support bone health and metabolic functions.
3. 2 garlic cloves, minced
- Calories: Approximately 8 calories
- Carbohydrates: 2 grams
- Protein: 0.4 grams
- Fat: 0 grams
- Sodium: 1 milligram
- Cholesterol: 0 milligrams
- Vitamins: Good source of vitamin C and vitamin B6
- Minerals: Contains calcium, iron, and manganese
- Nutritional Benefit: Garlic has antibacterial and antiviral properties, supports cardiovascular health, and helps in reducing cholesterol levels.
4. 1/4 cup freshly squeezed lemon juice
- Calories: Approximately 15 calories
- Carbohydrates: 5 grams
- Protein: 0.1 grams
- Fat: 0 grams
- Sodium: 1 milligram
- Cholesterol: 0 milligrams
- Vitamins: Excellent source of vitamin C
- Minerals: Contains small amounts of potassium and calcium
- Nutritional Benefit: Lemon juice is rich in vitamin C, which supports immune function and skin health. It also adds a zesty flavor while being low in calories.
5. 3 tablespoons extra-virgin olive oil
- Calories: Approximately 360 calories
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 40 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains vitamin E
- Minerals: Contains small amounts of iron and calcium
- Nutritional Benefit: Olive oil is rich in monounsaturated fats that help reduce cholesterol levels and support heart health. It also provides antioxidants that protect cells from damage.
6. Salt and pepper, to taste
- Calories: Negligible
- Carbohydrates: Negligible
- Protein: Negligible
- Fat: Negligible
- Sodium: Varies depending on the amount used
- Cholesterol: 0 milligrams
- Vitamins: None
- Minerals: Salt contains sodium; pepper contains trace amounts of minerals
- Nutritional Benefit: Salt adds flavor but should be used in moderation due to its high sodium content. Pepper adds flavor and may have some antioxidant properties.
7. Fresh parsley, chopped (optional)
- Calories: Approximately 5 calories (per tablespoon)
- Carbohydrates: 1 gram
- Protein: 0.5 grams
- Fat: 0 grams
- Sodium: 1 milligram
- Cholesterol: 0 milligrams
- Vitamins: Good source of vitamins A, C, and K
- Minerals: Contains iron, calcium, and potassium
- Nutritional Benefit: Parsley is a nutrient-dense herb that provides essential vitamins and minerals, supports digestion, and has antioxidant and anti-inflammatory properties.
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