Move over hummus, there’s a new dip in town.
Baba ganoush is similar to hummus, but it calls for one significant difference - grilled or roasted eggplant instead of chickpeas. Eggplants have many health benefits including a high amount of fiber and polyphenols, both of which may help reduce blood sugar levels.
- 2 medium whole eggplant, see note
- ½ to whole small onion finely chopped
- 2-4 cloves of garlic
- 2 tablespoons lemon juice
- 2 tablespoons hulled sesame seeds
- ½ - 1 cup fresh basil/parsley/cilantro
- 2 tablespoons extra-virgin olive oil or avocado oil
- ½ teaspoon ground cumin
- Salt and pepper to taste
- Toasted pine nuts, pepitas, parsley and olive oil for garnish if desired
- Whole wheat pita or fresh veggies like carrots, peppers, etc. for serving
Preheat oven to 400 degrees.
Wash eggplant and carefully poke holes with a knife around the exterior. Place on baking sheet.
Wrap garlic cloves in aluminum foil and place on the baking sheet with eggplant.
Roast for 35-40 minutes until the eggplant is browned and soft. Flip once in the middle of roasting.
Remove eggplant and garlic from the oven. Allow to cool and then slice the eggplant in half lengthwise and scoop the flesh out of the skin. Place in a food processor.
Squeeze the roasted garlic out of its skin and into food processor with eggplant.
Add remaining ingredients to the food processor and process for about 30 seconds until combined.
Season with salt and pepper to taste.
Transfer to serving dish and garnish with pine nuts, pepitas, parsley or olive oil.
Enjoy with whole wheat pita, carrots, bell pepper, celery, etc.
Note: Choose eggplant with firmer skin that feels heavy for its size. Lighter, softer eggplants can be mealy on the inside.
Nutrition facts (per 2 tablespoon serving)*:
45 calories, 2.5g fat, 6g carbohydrates, 1g protein
*does not include whole wheat pita or veggies
Recipe from Cecelia Jacobson, Registered Dietitian for the Oregon Heart and Vascular Institute at PeaceHealth Sacred Heart Medical Center at RiverBend.