This is a super easy roasted eggplant dip recipe and I’m excited to finally share it on the blog. It’s Middle Eastern and often referred to as baba ghanoush, baba ghanoosh, or mutabbal. I was telling one of my patients last week how to use eggplants and wished I had this recipe with instructions and pictures written up nicely! If you’re following a Paleo diet, low FODMAPs diet, food sensitivities plan, or simply trying to eat more vegetables, this recipe fits the bill. It’s made of few clean real food ingredients, and a great way to add a new ethnic (can be exotic) flavor to your dishes. It’s also a great party-time favorite and can be served with or in place of hummus.
FODMAPs modification: omit the garlic. It will make a big difference in the taste, but when you reintroduce garlic, you can give it a try.
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MRT/LEAP modification: if you can’t have sesame, try adding more olive oil. If you can’t have lemon, try vinegar. If you can’t have parsley, try oregano or a different herb. If you can’t have olive oil, use your safe oils. The taste will be different of course, but it’s a way to use eggplants in your meal plan.
Let the eggplants cool off a little bit before peeling them. If cooked enough, they should peel easily with your hand. Use a large knife to help if needed.
While it may be tempting to pulse or process the eggplants, try not to. The dip is supposed to be soft but slightly chunky.
I typically make it without measuring and continue to add lemon juice, tahini sauce, and salt (not too much) until I get the taste I’m looking for. Start with the amounts I recommend here and add more as you like. Eggplants and tahini sauce can be acquired flavors and some people are fanatics while other people are a bit more hesitant. I hope you’re on the fanatic side like me!
- 4 medium eggplants
- 2 garlic cloves, minced
- 1/3 c tahini paste (or more, it’s another acquired taste)
- 3 tbsp lemon juice (or more)
- 1/2 tsp salt
- Olive oil for garnish
- Chopped parsley for garnish
- Wash eggplants and poke with a fork or steak knife. Place on a baking sheet (to help collect any juices) and roast in the oven at 400 F for 1 hour. They will be done when soft and squishy.
- Peel eggplants on a large cutting board. Chop with a large knife. Alternatively, you can pulse in a food processor or use a hand blender, but it’s not supposed to be mushy or smooth. You want it to stay chunky.
- Mix in minced garlic, tahini paste, lemon juice, and salt. Taste and add more if you like.
- To serve, pour into a shallow bowl or spread on a plate. Drizzle some olive oil and garnish with chopped parsley. Serve with cut-up veggies or on the side with grilled kebabs.