Discover how to make Mutabbal, a delicious Middle Eastern dip that's a close cousin to baba ghanoush. This easy recipe features roasted eggplant blended with tahini, garlic, and lemon juice for a creamy, flavorful dip perfect for any occasion. Ideal as an appetizer, snack, or side dish, Mutabbal offers a rich, smoky taste that's sure to impress your guests. Follow our step-by-step guide to create this authentic, mouthwatering dip at home.

Ingredients:

- 2 large eggplants

- 1/4 cup tahini

- 2 cloves garlic, minced

- 2 tablespoons lemon juice

- 2 tablespoons olive oil

- Salt, to taste

- 1/2 teaspoon ground cumin (optional)

- Fresh parsley, chopped (for garnish)

- Pita bread or vegetable sticks (for serving)

Instructions:

Roast the Eggplants:

  - Preheat your oven to 400°F (200°C).

  - Pierce the eggplants with a fork and place them on a baking sheet.

  - Roast for 30-40 minutes, turning occasionally, until the eggplants are tender and the skin is charred.

Prepare the Eggplant:

  - Allow the roasted eggplants to cool slightly.

  - Peel off the charred skin and scoop the flesh into a bowl.

Make the Dip:

  - In a food processor, combine the roasted eggplant flesh, tahini, minced garlic, lemon juice, and olive oil.

  - Blend until smooth and creamy.

  - Season with salt and ground cumin, if using. Adjust seasoning to taste.

Serve:

  - Transfer the Mutabbal to a serving dish.

  - Garnish with chopped parsley and a drizzle of olive oil.

  - Serve with pita bread or vegetable sticks.

Enjoy your homemade Mutabbal as a flavorful dip that's perfect for sharing with family and friends!

Nutritional Values

For the Eggplant Dip:

Eggplants (2 large, 800g)

- Calories: 25

- Protein: 1g

- Fat: 0.2g

- Carbohydrates: 6g

- Fiber: 3g

Benefits:

- Low in calories and high in dietary fiber.

- Contains antioxidants, such as nasunin, which can be beneficial for heart health.

Tahini (1/4 cup, 60g)

- Calories: 595

- Protein: 17g

- Fat: 53g

- Carbohydrates: 21g

- Fiber: 5g

Benefits:

- Rich in healthy fats and protein.

- Provides essential minerals like calcium and iron.

Garlic (2 cloves, 6g)

- Calories: 149

- Protein: 6g

- Fat: 0.5g

- Carbohydrates: 33g

Benefits:

- Offers potential immune support and has anti-inflammatory properties.

Lemon Juice (2 tablespoons, ~30ml)

- Calories: 22

- Protein: 0g

- Fat: 0g

- Carbohydrates: 7g

Benefits:

- High in vitamin C and adds acidity for flavor.

- Can aid digestion and support immune function.

Olive Oil (2 tablespoons, ~30ml)

- Calories: 884

- Protein: 0g

- Fat: 100g

- Carbohydrates: 0g

Benefits:

- Provides healthy fats and antioxidants.

- Supports heart health and overall wellness.

Salt (to taste, 1g)

- Calories: 0

- Protein: 0g

- Fat: 0g

- Carbohydrates: 0g

Benefits:

- Enhances flavor; use in moderation to manage sodium intake.

Ground Cumin (1/2 teaspoon, ~1g, optional)

- Calories: 375

- Protein: 18g

- Fat: 22g

- Carbohydrates: 44g

Benefits:

- Adds a warm, earthy flavor.

- Contains antioxidants and may aid digestion.

Fresh Parsley (for garnish, ~2 tablespoons)

- Calories: 36

- Protein: 3g

- Fat: 0.8g

- Carbohydrates: 6g

- Fiber: 3g

Benefits:

- Provides vitamins A, C, and K.

- Adds a fresh flavor and can support overall health.

Pita Bread or Vegetable Sticks (for serving)

- Calories: 275

- Protein: 9g

- Fat: 1g

- Carbohydrates: 56g

- Fiber: 2g

Benefits:Provides a source of carbohydrates and can be a versatile side.

Nutritional Values (Vegetable Sticks, per 100g, varies by type):

- Calories: 20-50

- Protein: 1g

- Fat: 0-1g

- Carbohydrates: 5-10g

- Fiber: 2-5g

Benefits:

- Low in calories and high in fiber.

- Provides a healthy, crunchy option for dipping.

This combination of ingredients makes for a nutritious and flavorful dip. Enjoy your eggplant dip with pita bread or vegetable sticks!