Low Sodium Aubergine Mutabal
Experience the rich, smoky flavors of the Middle East with this Low Sodium Aubergine Mutabal, a healthy twist on the classic dip. Perfectly roasted aubergines (eggplants) form the silky, savory base of this easy-to-make recipe, while creamy tahini, bright lemon juice, and a hint of yogurt add depth and tang. This heart-friendly dish skips the added salt, relying on aromatic cumin, garlic, and a drizzle of extra virgin olive oil to enhance its vibrant taste. Ready in under an hour, this low-sodium appetizer is ideal for dipping with fresh veggies or pairing with low-sodium flatbread for a guilt-free treat. Garnished with fresh parsley, it’s as visually appealing as it is delicious, making it a perfect addition to your next gathering.
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Ingredients
- 2 large Aubergines (eggplants)
- 2 large Garlic cloves
- 60 ml Tahini
- 60 ml Lemon juice
- 30 ml Extra virgin olive oil
- 60 ml Plain yogurt (unsweetened)
- 1 teaspoon Ground cumin
- 2 tablespoons Fresh parsley leaves (optional, for garnish)
- 0.5 teaspoon Ground black pepper
Directions
Step 1
Preheat the oven to 220°C (430°F). Line a baking tray with parchment paper.
Step 2
Prick the aubergines all over with a fork to allow steam to escape during cooking.
Step 3
Place the aubergines on the prepared baking tray and roast in the preheated oven for 30-40 minutes, or until the skin is charred and the flesh is tender.
Step 4
While the aubergines are cooling, peel and mince the garlic cloves.
Step 5
Once the aubergines are cool enough to handle, cut them open and scoop out the flesh, discarding the skin.
Step 6
Place the aubergine flesh in a large mixing bowl and mash it with a fork or potato masher until smooth but still slightly chunky.
Step 7
Add the minced garlic, tahini, lemon juice, olive oil, yogurt, ground cumin, and ground black pepper to the mashed aubergines. Stir well until the ingredients are fully combined.
Step 8
Taste and adjust the seasoning if desired, keeping in mind low sodium requirements.
Step 9
Transfer the mutabal to a serving bowl, drizzle with a bit more olive oil, and garnish with fresh parsley leaves if using.
Step 10
Serve the mutabal with fresh vegetable sticks or low-sodium flatbread. Enjoy!
Nutrition Facts
| Serving size | (1166.7g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 940.1 |
| Total Fat 67.1g | 0% |
| Saturated Fat 10.3g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 91.7mg | 0% |
| Total Carbohydrate 78.5g | 0% |
| Dietary Fiber 37.6g | 0% |
| Total Sugars 36.6g | |
| Protein 24.4g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 4769.8mg | 0% |
| Iron 21433.0mg | 0% |
| Potassium 2698.3mg | 0% |
Source of Calories