|Nutritional Guidelines (per serving)|
|Servings: 4-6 servings|
|Amount per serving|
|% Daily Value*|
|Total Fat 15g||19%|
|Saturated Fat 2g||10%|
|Total Carbohydrate 31g||11%|
|Dietary Fiber 8g||28%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
Baba ganoush (or baba ghanouj) is a Middle Eastern spread and dip. It is similar to hummus but is made with eggplant instead of chickpeas (garbanzo beans).
This vegetarian and vegan recipe is particularly hummus-like since it uses some chickpeas for a thicker texture. Though adding chickpeas to baba ghanoush isn't necessarily traditional, it provides a little protein boost which is perfect for vegetarians and vegans, (or anyone on a high-protein diet). Most traditional Middle Eastern preparations use just eggplant mashed with spices, with or without tahini. Tahini is a paste made from toasted and ground sesame seeds, adding flavor but also fat.
This easy baba ghanoush recipe is vegetarian, vegan, and completely gluten-free. For an even healthier version, you could also try a tahini-free and fat-free baba ganoush recipe.
- 1 large eggplant
- 1 (16-ounce) can chickpeas (drained)
- 3 cloves garlic
- 1/4 cup lemon juice
- 3 tablespoons tahini
- Dash sea salt
- 1/4 cup olive oil
- Optional: 2 tablespoons fresh chopped parsley
Gather the ingredients.
Slice the eggplant in half.
On a baking sheet, roast the eggplant in a 400 F oven for approximately 45 minutes, or until soft.
Remove the eggplant from the oven and allow it to cool slightly, then scoop out inside of eggplant, leaving skin behind.
In a blender or food processor, combine eggplant, chickpeas, garlic, lemon juice, tahini, and sea salt until smooth. The mixture will be somewhat thick. Slowly incorporate the olive oil until well mixed.
Mix in the optional fresh chopped parsley by hand.
Enjoy your homemade baba ghanoush hummus served with veggies, pita (or any other kind of flatbread), or as a sandwich spread. To serve, drizzle with a little bit of extra olive oil (use the best quality you have) and sprinkle with chili powder, paprika or cumin for a bit of color. Spread some baba ghanoush in a flour tortilla and add lettuce, tomatoes, and veggies for a vegan sandwich wrap.
- Store your baba ganoush hummus in a sealed container in the refrigerator. It will keep four to seven days in the refrigerator. Discard it if you detect an unpleasant odor or flavor or if you see any mold.
- To keep it longer, you can freeze it. Place it in a storage container or bag and label it with the contents and date. It should maintain its quality for about four months. Plain eggplant doesn't freeze well, but the lemon and other ingredients in this hummus help it maintain stability in the freezer and when defrosted.
Traditionally, the eggplant should be roasted on an open flame, or at least on a grill, which gives baba ganoush a smoky flavor. You can grill the eggplant if you have a grill handy. Roasting it in an oven, as in this recipe, will also work, but you won't get that smoky element. Like hummus, there's not really a wrong way to make baba ganoush.