Authentic Baba Ganoush Recipe: A Healthy and Delicious Middle Eastern Dip
Description
Baba Ganoush is a classic Middle Eastern dip made from smoked eggplants, beautifully blended with tahini, garlic, and a few other aromatic seasonings. This creamy, smoky dip is a staple in Mediterranean cuisine, typically enjoyed with pita or khubz (Middle Eastern flatbread). Whether served as a side dish at a party, a healthy snack, or as a flavorful addition to wraps, Baba Ganoush never fails to impress with its rich taste and delightful texture. This recipe offers two methods for roasting the eggplants, ensuring a versatile and customizable cooking experience.
Cuisine: Mediterranean
Course: Side Dish
Diet: Vegetarian
Ingredients
| Ingredient | Quantity |
|---|---|
| Brinjal (Baingan / Eggplant) | 2 medium-sized |
| Garlic | 4 cloves, finely chopped |
| Lemon Juice | 1 tablespoon |
| Tahini | 3 tablespoons |
| Parsley Leaves | 1/4 cup, finely chopped |
| Salt and Pepper | To taste |
| Extra Virgin Olive Oil | 2 tablespoons |
| Red Chilli Powder | 1/2 teaspoon, or to taste |
| Whole Wheat Pita Bread | For dipping (optional) |
Preparation Time: 10 minutes
Cooking Time: 30 minutes
Total Time: 40 minutes
Servings: 4-6 people
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | ~150-180 kcal |
| Protein | ~3g |
| Carbohydrates | ~15g |
| Dietary Fiber | ~5g |
| Fat | ~10g |
| Saturated Fat | ~1g |
| Cholesterol | 0mg |
| Sodium | ~150mg |
Instructions
There are two methods to roast the eggplants for Baba Ganoush, allowing you to choose your preferred technique based on available tools or time. Both methods will yield the same rich, smoky flavor that is the hallmark of this classic dish.
Method 1: Roasting Over an Open Flame (Traditional)
-
Prepare the Eggplants
Wash and dry the eggplants. Using a fork, poke a few holes into the skin of each eggplant to allow steam to escape while roasting. This prevents the eggplants from bursting during the cooking process. -
Roast Over Flame
If you have a gas stove or a grill, place the eggplants directly over the open flame. Roast them on medium-high heat for 15-20 minutes, turning occasionally with tongs, until the skin is charred and the eggplant becomes soft and collapsed. You should see blackened, crispy skin and feel the flesh turning tender when pressed. -
Cool and Peel
Remove the eggplants from the flame and allow them to cool for a few minutes. Once cooled enough to handle, peel off the charred skin and discard it. Transfer the soft flesh into a mixing bowl.
Method 2: Roasting in the Oven
-
Prepare the Eggplants
Preheat the oven to 400°F (200°C). Wash and dry the eggplants, then slice them in half lengthwise. Score the flesh with a knife in a criss-cross pattern to ensure even cooking. -
Roast in Oven
Place the eggplant halves on a baking sheet lined with parchment paper, cut-side up. Drizzle with a bit of olive oil and season with salt. Roast in the preheated oven for about 30 minutes, or until the flesh becomes tender and slightly browned. -
Cool and Scoop
Once roasted, remove the eggplants from the oven and let them cool slightly. Scoop out the flesh with a spoon and place it in a mixing bowl. Discard the skin.
Preparing the Baba Ganoush
-
Mash the Eggplant Flesh
Using a fork or potato masher, mash the roasted eggplant flesh until smooth and slightly chunky, depending on your texture preference. The goal is to keep some texture while making it creamy. -
Add the Seasonings
To the mashed eggplant, add finely chopped garlic, lemon juice, tahini, and chopped parsley. Season with salt and pepper to taste. Stir everything together until fully combined. -
Adjust the Consistency
Drizzle in the extra virgin olive oil and mix well. If the dip feels too thick, add a little water to reach your desired consistency. -
Finish with Red Chilli Powder
Sprinkle the red chili powder over the top for a slight kick of heat, or adjust to your preference for spice. You can also drizzle a little more olive oil for added richness.
Serving
Serve the Baba Ganoush with warm whole wheat pita bread or khubz for dipping. It also makes an excellent spread for wraps, sandwiches, or a topping for grilled meats. Garnish with a few more parsley leaves or a drizzle of extra virgin olive oil to elevate its presentation.
Storage
Baba Ganoush can be stored in an airtight container in the refrigerator for up to 3 days. The flavors will deepen as it sits, making it even more delicious the next day. It is not recommended to freeze, as the texture may change upon thawing.
Tips and Variations
- Smokier Flavor: If you prefer a more intense smoky flavor, roast the eggplants directly over an open flame (like on a gas stove or grill). This will infuse the dip with the traditional smoky notes that define Baba Ganoush.
- Additions: Feel free to experiment with additions like pomegranate seeds, roasted pine nuts, or a drizzle of pomegranate molasses for extra depth of flavor.
- Vegan-Friendly: This recipe is naturally vegan, but be sure to use a plant-based tahini for a fully plant-based version.
Enjoy this authentic and healthy Baba Ganoush recipe as a vibrant addition to your Mediterranean-themed meals, picnics, or casual gatherings. The combination of smoky eggplant, tahini, garlic, and lemon creates a perfect balance of flavors, making it a refreshing and satisfying dip for all occasions.
