Eggplants are still in season in October and what better way to enjoy them than with a creamy and smoky baba ghanoush?
What is Baba Ghanoush and Why is it Good for you?
Baba ghanoush is a traditional Middle Eastern dip made primarily from roasted eggplant, tahini, garlic, lemon juice, and olive oil. Often served with pita bread or vegetables, it is tasty and offers a range of health benefits.
Nutritional Benefits of Eggplants:
Eggplants, often overlooked, are nutritionally dense and deserve a place on your plate! Here is why you should enjoy eggplant in baba ghanoush:
Low in calories, high in fibre
Eggplants can be a great choice if you want to manage your weight. A cup of cooked eggplant contains just 36 calories and about 3 grams of fibre! This combination makes them a filling addition to your meals, helping you feel satisfied.
Rich in Antioxidants
Eggplants are full of antioxidants which are important for combating oxidative stress and reducing the risk of chronic disease.
Packed with Potassium and Folate
Eggplants are a fantastic source of potassium, a mineral crucial for bone, muscle and kidney health. They also contain folate, a B vitamin that helps prevent anemia and keeps your heart and blood vessels in good condition. This nutrient duo makes eggplants a great heart-healthy choice.
Selecting your eggplant:
Eggplants are present in many different shapes, colours, sizes and weights. Their shapes can range from round and egg-like to pear-shaped and slender. When it comes to their colour, you can find them in gradients of white, purple, green, and orange-red. The most common type in North America is the dark purple, pear-shaped variety. Japanese eggplants are also a great choice. They are elongated, thinner in shape and have a sweeter but mild taste.
Baba Ghanoush
Cook time: 35 minutes
Prep time: 20 minutes
Total time: 55 minutes
- 2 medium eggplants
- 2 medium cloves of garlic, minced
- 2 tbsp lemon juice
- ¼ cup tahini
- ⅓ cup extra-virgin olive oil
- 2 tbsp fresh parsley, chopped
- ¾ tsp salt, to taste
- ¼ tsp cumin
- Pinch of paprika
- Preheat the oven to 450°F, positioning a rack in the upper third. Line a large baking sheet with parchment paper.
- Halve the eggplants lengthwise and brush the cut sides with olive oil. Place them cut-side down on the sheet.
- Roast for 35-40 minutes (longer for one large eggplant) until tender and collapsed. Let cool briefly, then scoop out the flesh, leaving the skins behind.
- Place a mesh strainer over a bowl and transfer the flesh, discarding the skins. Shake or stir to remove excess moisture.
- Transfer the drained eggplant to the bowl. Mix in garlic and lemon juice until smooth. Stir in tahini, then slowly drizzle in olive oil, mixing until creamy.
- Fold in parsley, salt, and cumin. Adjust seasoning with more salt and lemon juice if desired.
- Serve the baba ghanoush in a bowl, drizzled with olive oil and topped with parsley and smoked paprika.
Perfect Pairings:
Serve your baba ghanoush with warm pita wedges or crunchy vegetable sticks for a delicious snack or appetizer. It also makes a fantastic addition to sandwiches, adding a creamy texture and a burst of flavour!
Dietitian Tip:
Baba Ghanoush is vegan, gluten-free and nut-free, making it a perfect choice for various dietary needs. Feel free to get creative and use it as a dip, spread, or salad dressing!
References:
Recipe adapted from: https://cookieandkate.com/epic-baba-ganoush-recipe/
Eggplant. Half Your Plate. (2022, September 7). https://www.halfyourplate.ca/produce/veggies/eggplant/
