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Baba Ganoush | Nutrition Stripped
Eat Well Sep. 3. 2019
Snacks

Baba Ganoush

Sep. 3. 2019
Snacks
McKel Kooienga, MS, RDN, LDN

McKel Kooienga, MS, RDN, LDN

Founder of Nutrition Stripped® and the Mindful Nutrition Method™

This creamy Baba Ganoush is an delicious staple to include in your summer meal prep rotation to enjoy the nutrients of eggplant! 

What is Baba Ganoush?

Baba Ganoush is an eggplant dish that popular in many Middle Eastern countries. The dish contains mainly olive oil and eggplant, and you may commonly see variations that include tahini, garlic, and or lemon juice to add depth of flavor. 

Other cultures take their own spin on Baba Ganoush as well, and you may come across Greek versions that include olives and mint or Indian versions that include curry!  

If you haven’t tried it before, it’s similar in consistency to a hummus, but instead of chickpeas, it’s made out of eggplant, a non-starchy carbohydrate. 

How to Serve Baba Ganoush

If you have never made Baba Ganoush before, you are in for a surprise! It’s both simple to make and versatile to add to any dish for added flavor and a creamy texture.

The flavors are deep and complex and packed with nutrients. Roasting the eggplant at a high temperature creates a wonderfully subtle smokey flavor, and mint and tahini add a perfect nutty freshness to the dish.

The real kicker to Baba Ganoush is its versatility. There are numerous ways we have personally enjoyed it and here are a couple of our favorites.

  • Dip — with roasted vegetables, raw vegetables, fruits (grapes, apples, pears are fantastic)
  • Appetizer — dollop the baba ghanoush in the center of a plate surrounded by pita bread, fresh vegetables, fresh fruit, tomatoes, onions, etc.
  • Salad dressing — add 1 tablespoon olive oil + 2 tablespoons apple cider vinegar to about 2 tablespoons baba ghanoush and whisk together for a thick and creamy salad dressing.
  • Condiment — use for dipping proteins such as chicken, fish, beef, eggs, beans, tempeh, tofu. For a comprehensive guide to animal proteins check out our Guide to  Eating Animal Proteins.
  • Sauce —  stir together 1/4 cup baba ghanoush + 1/4 cup almond milk for a wonderful creamy sauce for quinoa, gluten-free pasta, lentils or rice.

Eggplant

Common nutrients found in this vegetable include:

  • Vitamin C, E, K
  • Vitamin B3, B6, folate
  • Manganese
  • Molybdenum
  • Potassium
  • Magnesium
  • Copper
  • Fiber
  • Protein
  • Healthy fats
  • Antioxidants: most notably an antioxidant called nasunin (antioxidant activity)
  • Phytonutrients

The Recipe

Serves 4-6

Print

Ingredients

2 medium eggplant

2 cloves garlic

juice from 1 lemon

2 tablespoons tahini

1/4 cup olive oil

1/2 teaspoon paprika

2 tablespoons fresh mint

salt and pepper to taste

 

Directions

Step 1

Preheat oven to 450°. Place eggplant on a rimmed baking sheet and roast until completely tender and a knife or toothpick passes through without any resistance. About 50 minutes.

Step 2

Carefully remove the flesh of the eggplant, and place in a fine-mesh strainer to drain remaining juices, being careful to not include any of the skin. Let drain for about 10 minutes.

Step 3

In a food processor, add roasted eggplant, tahini, lemon juice, garlic cloves, olive oil, paprika and mint, and pulse until desired consistency is reached.

Step 4

Salt and pepper to taste, and top with an additional drizzle of olive oil and chopped mint. Serve with chopped veggies or your favorite pita bread.

Enjoy!

Have Leftovers? Here’s What To Do With Them:

As always, store in an airtight glass container that we recommend from the NS Shop and store in the fridge for up to 4 days. Serve at room temp.

Can’t wait to see you try this Baba Ganoush!

Can’t wait to see how you make these and share your meal with me! Tag us on Instagram @nutritionstripped

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