Baba Ghanoush

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
96%
Baba Ghanoush
45 min.
4
268kcal

Suggestions


Discover the delightful flavors of Baba Ghanoush, a Middle Eastern classic that is not only a feast for the senses but also a powerhouse of nutrition. This creamy, smoky dip is made from roasted eggplants, which are transformed into a velvety spread that is perfect for any occasion. Whether you're hosting a gathering or simply looking for a healthy snack, Baba Ghanoush is sure to impress your guests and tantalize your taste buds.

With a health score of 96, this recipe is a guilt-free indulgence. It's vegetarian, vegan, gluten-free, and dairy-free, making it an excellent choice for those with dietary restrictions. Each serving is packed with flavor while being low in calories, at just 268 kcal per serving. The combination of tahini, garlic, and lemon juice adds a zesty kick, while the olive oil and spices elevate the dish to new heights.

Ready in just 45 minutes, Baba Ghanoush is not only quick to prepare but also versatile. Serve it as an antipasti, starter, or snack, and watch it disappear from the table. Pair it with fresh vegetables, pita bread, or crackers for a delightful appetizer that everyone will love. Dive into this healthy and delicious recipe, and let the rich flavors of Baba Ghanoush transport you to the vibrant streets of the Mediterranean!

Ingredients

  • 0.1 teaspoon cayenne pepper 
  • 0.5  cumin 
  • pound eggplants 
  • tablespoons parsley fresh coarsely chopped
  •  garlic cloves mashed
  •  juice of lemon 
  • teaspoon olive oil 
  • servings bell pepper 
  • servings salt 
  • 0.5 cup tahini 

Equipment

  • food processor
  • bowl
  • baking sheet
  • aluminum foil
  • broiler

Directions

  1. Set broiler on high. Prick 2 1-lb. eggplants all over with a fork and place on a rimmed baking sheet lined with aluminum foil. Broil until softened and starting to blacken, 15 to 20 minutes, turning once halfway through.
  2. When eggplants are cool enough to handle, slice in half lengthwise and scoop innards into bowl of a food processor.
  3. Add 1/2 cup tahini, 2 mashed garlic cloves, juice of 1 medium lemon, 1/2 tsp. cumin, salt and pepper. Process until mixture reaches desired consistency.
  4. Place in a serving bowl and stir in 2 Tbsp. coarsely chopped fresh parsley.
  5. Drizzle with 1 tsp. olive oil, then sprinkle 1/8 tsp. paprika or cayenne pepper on top, if desired.
  6. Serve immediately or cover and chill to serve later.

Nutrition Facts

Calories268kcal
Protein11.41%
Fat53.9%
Carbs34.69%

Properties

Glycemic Index
40.25
Glycemic Load
3.06
Inflammation Score
-10
Nutrition Score
24.920434682266%

Flavonoids

Delphinidin
194.34mg
Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
4.31mg
Luteolin
0.48mg
Kaempferol
0.05mg
Myricetin
0.32mg
Quercetin
0.32mg

Nutrients percent of daily need

Calories:267.78kcal
13.39%
Fat:17.61g
27.1%
Saturated Fat:2.5g
15.61%
Carbohydrates:25.51g
8.5%
Net Carbohydrates:15.58g
5.67%
Sugar:11.37g
12.63%
Cholesterol:0mg
0%
Sodium:213.5mg
9.28%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.39g
16.78%
Vitamin C:107.7mg
130.54%
Vitamin A:2601.52IU
52.03%
Vitamin K:45.07µg
42.93%
Vitamin B1:0.61mg
40.88%
Fiber:9.93g
39.71%
Copper:0.69mg
34.48%
Manganese:0.64mg
32.24%
Phosphorus:315.66mg
31.57%
Folate:118.23µg
29.56%
Potassium:842.62mg
24.07%
Vitamin B6:0.48mg
23.91%
Vitamin B3:3.95mg
19.74%
Magnesium:71.57mg
17.89%
Selenium:11.31µg
16.16%
Vitamin E:2.05mg
13.68%
Iron:2.42mg
13.44%
Zinc:1.99mg
13.24%
Vitamin B2:0.19mg
11.12%
Vitamin B5:0.9mg
9%
Calcium:75.24mg
7.52%
Source:My Recipes