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The Best Baba Ganoush Recipe | Vegan + Gluten-Free

by Capri Lilly

Baba Ganoush is a savory, smokey, creamy  Middle Eastern Eggplant Dip. With just a few ingredients: roasted eggplant, lemon, tahini, and olive oil, you have a delectable dip that serves as an appetizer, snack, or spread. This is a yummy, healthy Mediterranean snack that you’ll love and enjoy!

 

Is Baba Ganoush Healthy?

Extremely! Eggplant has a high vitamin and mineral content, providing vitamin C, vitamin B6, vitamin K, magnesium, manganese, potassium and more! It is also high in fiber and has a low-calorie content. The most alluring aspect of this dip is that it is Vegan, Paleo, Whole30, AND Keto compliant. This simple recipe is packed tons of health benefits along with flavor and can be added to any diet!

What to eat Baba Ganoush with?

In the Mediterranean Diet, baba ganoush is typically paired with pita bread or fresh veggies, like sliced carrots or celery. Baba ganoush is a wonderful accompaniment to any Middle Eastern style meal and can be served as a dip or spread with your favorite grilled chicken, or more traditional dishes like my Lamb Kofta Recipe.

If you are having a party, try baba ganoush and pita chips instead of the typical salsa and chips; you’ll be surprised how many people love it!

What is the Best Way to Make Baba Ganoush?

Through trial and error, I’ve learned the best way to make Baba Ganoush. Making baba ganoush is extremely simple, but there are a few steps that help distinguish a phenomenal dip from the mediocre.

The key to having delicious, flavorsome baba ganoush is all in the way the eggplant is prepared. I’ve tried multiple ways and have learned that the best way to roast the eggplant for this dip is to roast it whole. Do not slice the eggplant into cubes and roast it in the oven and use the cubes for the recipe; it will turn out dry and bland! Take the eggplant and simply place it on an oven-safe tray and roast it for 45 minutes to an hour.  When the skin of the eggplant has collapsed and the eggplant is soft to touch, this indicates that the eggplant is fully cooked and can be removed from the oven.

Once the eggplant has cooled, slice the eggplant in half. Let it rest for five to 10 minutes and you will notice that all of the liquid from the eggplant is resting in a pool at the bottom of the eggplant. Now, scoop the eggplant into a large bowl, making sure to leave the skin and liquid behind. Using two forks, shred and mash the eggplant until all the long strings of eggplant have been broken down. You now have the base for your baba ganoush and it has been cooked perfectly with all of the excess moisture removed, ensuring you a creamy, mouthwatering dip.

Some of my tips for making the BEST Baba Ganoush:

  1. I do not use garlic. I LOVE adding garlic to everything, but I found that when adding it to baba ganoush it easily overpowers the other flavors. Through tweaking the recipe, I’ve learned that it turns out AMAZING without garlic.

  2. You do not need a food processor to make Baba Ganoush. It is actually, and quite easy, to make it by hand. I use two forks to break down the eggplant and mix the ingredients together; it works perfectly.

  3. Eggplant suggestions: When picking out a large eggplant, you want to pick one that is shiny and smooth, with no spoiled or soft parts. You can pick up the eggplant to see how heavy it is: the heavier the better.

  4. Feel free to use less olive oil if you like. You can make baba ganoush using only 3 tablespoons, but the more olive oil you use, the creamier your dip will be.

The Best Baba Ganoush Recipe

The Best Baba Ganoush Recipe

Capri Lilly | GFB

  • prep time: 10 minutes
  • cook time: 45 minutes
  • total time: 55 minutes

Servings: 6

Ingredients:

  • 1 Large Eggplant
  • 2 Lemons
  • 1/4 cup Tahini
  • 1 tsp Cumin
  • 1/2 tsp Paprika
  • 1/2 cup Extra Virgin Olive Oil, plus more for garnish
  • Salt, to taste
  • 3 tablespoons fresh chopped parsley, plus more for garnish

For Garnish:

  • 1 teaspoon Fresh Parsley, Chopped

Instructions:

  1. Preheat the oven to 450 degrees Fahrenheit.
  2. Place 1 whole Eggplant onto s cooking sheet and bake for 35-45 minutes, or until the skin collapses and is soft to touch.
  3. Remove the Eggplant from the oven and cut in half. Allow the eggplant to cool slightly, so it is easier to handle and also to allow the juices to flow from the eggplant.
  4. Scoop out the eggplant and transfer into a large mixing bowl, being careful to not include the liquid from the eggplant. Using 2 forks, shred the eggplant as much as possible, making sure to break up long string pieces.
  5. Mix in tahini, one and a half lemons juiced and stir vigorously until it is mixed well. Slow pour in the olive oil and continue to use your fork to stir well.
  6. Add the seasonings: paprika, cumin, and salt (I use about 1/4 teaspoon and add more to my liking). Stir well and add the chopped parsley. Feel free to add more lemon (if you like the flavor to be more tart) or salt if needed.
  7. Pour the baba ganoush into a serving bowl. Lightly drizzle with Olive oil, sprinkle with a bit of parsley and smoked paprika, and enjoy!

Enjoy!

Nutrition:

  • Serving: 6
  • Fat: 20.2g
  • Protien 2.1
  • Calories: 200

 

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