Baba ganoush (sometimes spelled baba ghanoush), a Middle Eastern spread and dip, 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.
Traditionally, the eggplant should be roasted on an open flame, or at least on a grill, but the oven, as in this recipe, will also work, with obviously less smoky flavor. But like hummus, there's not really a wrong way to make baba ganoush, in my opinion (some recipes even call for mayonnaise). I personally love it just about any way it's made!
By the way, there's plenty of reasons why vegans all seem to love hummus so much, which means that there's plenty of good reasons to suspect that you'll love this hummus-like baba ghanoush recipe.
This easy baba ghanoush recipe is vegetarian, vegan, and completely gluten-free. For an even healthier version, you could also try this tahini-free and fat-free baba ganoush recipe.
- 1 large eggplant
- 1 can chickpeas, drained (garbanzo beans)
- 3 cloves garlic
- 1/4 cup lemon juice
- 3 tbsp.
- Dash sea salt
- 1/4 cup olive oil
- 2 tbsp. fresh chopped parsley (optional)
- Slice eggplant in half, and roast in 400 F oven for approximately 45 minutes, or until soft.
- Allow to cool slightly, then scoop out inside of eggplant, leaving skin behind.
- In a blender or food processor, combine eggplant and remaining ingredients, except oil and parsley, until smooth. Mixture will be somewhat thick. Slowly incorporate the olive oil until well mixed.
- Mix in the optional fresh chopped parsley by hand.
Recipe serving suggestions: Enjoy your homemade baba ghanoush 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. I like to spread some baba ghanoush in a flour tortilla and add lettuce, tomatoes, and veggies for a vegan sandwich wrap.
One serving provides approximately: calories: 304; calories from fat: 118; total fat: 13.1g 20%; saturated fat: 1.7g, 8%; cholesterol: 0mg, 0%; sodium: 58mg, 2%; total carbohydrates: 37.8g, 13%; dietary fiber: 11.8g, 47%; sugars: 7.3g; protein: 11.9g; vitamin A 3%, vitamin C 14%; calcium 9%; iron 23%, based on a 2000 calorie diet.
See also: Fat-Free Baba Ganoush Recipe
|Nutritional Guidelines (per serving)|
|Total Fat||15 g|
|Saturated Fat||2 g|
|Unsaturated Fat||9 g|
|Dietary Fiber||8 g|