Heart-Healthy Baba Ghanouj
Discover the deliciously creamy and nutrient-packed delight of Heart-Healthy Baba Ghanouj, a wholesome twist on the traditional Middle Eastern classic. Featuring roasted eggplant roasted to smoky perfection, this dip is blended with heart-smart ingredients like tahini, lemon juice, and extra virgin olive oil, delivering a rich flavor profile while prioritizing cardiovascular health. A touch of roasted garlic, ground cumin, and paprika adds depth and warmth, while fresh parsley brightens each bite. Perfect for pairing with whole-grain pita, crisp veggies, or as a guilt-free sandwich spread, this gluten-free and plant-based recipe is easy to prepare in under an hour and ideal for health-conscious foodies. Indulge in this heart-healthy, Mediterranean-inspired dip that’s as satisfying as it is nourishing!
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Ingredients
- 2 medium-sized eggplant
- 3 garlic cloves
- 2 tablespoons tahini
- 3 tablespoons lemon juice
- 1 tablespoon extra virgin olive oil
- 0.5 teaspoon ground cumin
- 0.5 teaspoon paprika
- 0.5 teaspoon salt
- 2 tablespoons fresh parsley
- 0.25 teaspoon black pepper
Directions
Step 1
Preheat your oven to 400°F (200°C).
Step 2
Pierce the eggplants several times with a fork. This will allow steam to escape during cooking and prevent them from bursting.
Step 3
Place the eggplants on a baking sheet lined with parchment paper. Roast them in the preheated oven for about 30 to 40 minutes, turning occasionally, until the skin is charred and the interior is soft.
Step 4
During the last 10 minutes of roasting the eggplants, wrap the garlic cloves in a small piece of aluminum foil and add them to the baking sheet to roast.
Step 5
Remove the eggplants and garlic from the oven and let them cool until they can be handled comfortably.
Step 6
Once cooled, peel the skin off the eggplants and remove the flesh. Discard the skin.
Step 7
In a food processor, add the eggplant flesh, roasted garlic, tahini, lemon juice, and cumin. Blend until smooth and creamy.
Step 8
Drizzle in the olive oil while continuing to blend until the mixture is well emulsified and creamy.
Step 9
Season with salt and pepper according to your taste and blend again for a few seconds to incorporate.
Step 10
Transfer the Baba Ghanouj to a serving bowl. Sprinkle with paprika and chopped fresh parsley for garnish.
Step 11
Serve the Baba Ghanouj with whole grain pita bread, fresh vegetables, or use it as a healthy sandwich spread. Enjoy your heart-healthy dish!
Nutrition Facts
| Serving size | (1028.5g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 606.3 |
| Total Fat 34.6g | 0% |
| Saturated Fat 5.4g | 0% |
| Polyunsaturated Fat 0.8g | |
| Cholesterol 0mg | 0% |
| Sodium 2384.9mg | 0% |
| Total Carbohydrate 70.1g | 0% |
| Dietary Fiber 33.9g | 0% |
| Total Sugars 36.0g | |
| Protein 17.4g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 2450.1mg | 0% |
| Iron 10718.3mg | 0% |
| Potassium 2571.7mg | 0% |
Source of Calories