Creamy Vegan Baba Ganoush
This smoky and creamy Baba Ganoush is a delicious Mediterranean dip that’s vegan, gluten-free, and paleo-friendly. Made with roasted eggplant, tahini, and simple spices, it’s the perfect heart-healthy snack or appetizer for any occasion.
- Suitable for diets:
- Dairy-Free
- Gluten Free
- Heart-Healthy
- Low-Carb
- Nut-Free
- Plant-Based
- Soy-Free
- Vegan
Why Diabetes Friendly?
- Low-Carb: Made from eggplant, tahini, and spices, it contains minimal carbohydrates and no added sugar.
- Rich in Fibre: Eggplant provides dietary fibre, which helps regulate blood sugar levels.
- Heart-Healthy Fats: Tahini and olive oil contribute unsaturated fats, supporting overall cardiovascular health.
- Low Glycemic Index: The ingredients are slow-digesting, reducing potential blood sugar spikes.
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Equipment
- Baking sheet
- Food processor or blender
Ingredients
- eggplant (sliced in half) 1
- tahini 3 tbsp
- lemon (juiced) 1
- garlic (minced) 2 clove
- paprika ¼ tsp
- cumin (ground ) ¼ tsp
- olive oil 1 tbsp
- salt ¼ tsp
- parsley (chopped) 1 tbsp
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Cooking Tips
- Roasting Tips: Roast the eggplant until the skin is wrinkled and flesh is very soft for the best creamy texture.
- Tahini Substitution: If you don’t have tahini, use almond butter or Greek yogurt (if not vegan).
- Customize Flavours: Add a dash of chili flakes or smoked paprika for a spicy kick or an extra drizzle of olive oil for richness.
- Consistency: If too thick, blend in a tablespoon of water or olive oil at a time to reach your desired texture.
- Serving Options: Serve with warm pita bread, low-carb wraps, or fresh veggies for dipping.
- Make Ahead: Baba ganoush tastes better after sitting in the fridge for a few hours to let the flavours meld.
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Instructions
- Preheat your oven to 400°F (200°C). Slice the eggplant lengthwise into two halves.1 eggplant
- Brush the cut sides lightly with olive oil and place the halves cut-side down on a baking sheet.
- Roast for 25-35 minutes, until the skin is wrinkled and the flesh is soft.
- Remove the eggplant from the oven and let it cool slightly. Once cool enough to handle, scoop out the flesh. Discard any large seeds if the eggplant is particularly seedy.
- In a food processor or blender, combine the eggplant flesh, tahini, lemon juice, garlic, smoked paprika, cumin, olive oil, and salt. Blend until smooth and creamy. Adjust the consistency with a little water if needed.3 tbsp tahini, 1 lemon, 2 clove garlic, ¼ tsp paprika, ¼ tsp cumin, 1 tbsp olive oil, ¼ tsp salt
- Transfer the baba ganoush to a serving dish and garnish with chopped parsley, a sprinkle of red pepper flakes, or sesame seeds.1 tbsp parsley
- Pair with raw veggie sticks (e.g., cucumber, celery, carrots) for a low-carb snack or use as a spread on low-carb wraps or whole-grain crackers.
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FAQ
Can I grill the eggplant instead of roasting?
Yes, grilling gives the eggplant a smoky flavour that enhances the dish.How do I store leftovers?
Store in an airtight container in the refrigerator for up to 4 days.Can I freeze baba ganoush?
Yes, freeze it in a sealed container for up to 2 months. Thaw in the fridge and stir before serving.What can I use if I don’t have a food processor?
Mash the eggplant with a fork or potato masher for a chunkier texture, then stir in the other ingredients.Is it spicy?
Not as written, but you can add chili flakes or cayenne for heat.
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Nutrition
Per serving
Calories: 91.6kcal
Carbohydrates: 8.2g
Fiber: 3.2g
Sugar: 3.2g
Fat: 6.5g
Saturated Fat: 0.9g
Trans Fat:
Protein: 2.4g
Nutrition Facts
Creamy Vegan Baba Ganoush
Serving Size
0.33 Cup
Amount per Serving
Calories
91.6
% Daily Value*
Fat
6.5
g
10
%
Saturated Fat
0.9
g
6
%
Sodium
102.2
mg
4
%
Potassium
245.2
mg
7
%
Carbohydrates
8.2
g
3
%
Fiber
3.2
g
13
%
Sugar
3.2
g
4
%
Protein
2.4
g
5
%
Vitamin C
12.7
mg
15
%
Calcium
25.9
mg
3
%
Iron
0.8
mg
4
%
Magnesium
20.3
mg
5
%
Zinc
0.5
mg
3
%
* Percent Daily Values are based on a 2000 calorie diet.
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