Baked Eggplant Baba Ganoush (DASH Diet Friendly)
Baba ganoush is a Mediterranean dip made from roasted eggplant, blended with tahini, lemon, and seasonings. This DASH diet-friendly recipe keeps sodium in check while enhancing flavors with sumac and fresh parsley, making it a heart-healthy alternative to traditional dips.
Equipment
- food processor
- Baking rack or sheet
- Sharp knife
- Spoon for scooping eggplant flesh
Ingredients
- 2 pounds about 2 medium to large eggplant
- 3 tablespoons tahini
- Zest of 1 lemon
- 2 tablespoons lemon juice
- ¾ teaspoon kosher salt
- ½ teaspoon ground sumac plus extra for garnish, optional
- ⅓ cup fresh parsley chopped
- 1 tablespoon extra-virgin olive oil
Instructions
- Roast the Eggplant: Preheat the oven to 350°F. Arrange the whole eggplants directly on the oven rack and let them bake for about 1 hour, or until the skin appears wrinkled and the flesh inside is soft.
- Blend the Ingredients: Once the eggplants are roasted, carefully cut them open and scoop out the soft interior. Transfer the flesh into a food processor and blend with tahini, lemon zest, lemon juice, salt, and sumac. Process until the mixture is creamy and smooth.
- Finish & Serve: Pour the baba ganoush into a serving bowl and stir in the chopped parsley. Drizzle olive oil over the top and, if desired, sprinkle with extra sumac for added flavor.
Notes
- Serve with fresh vegetables or whole-grain pita for a heart-healthy snack.
- For extra smokiness, grill the eggplants before blending.
Nutrition
Calories: 50kcalCarbohydrates: 2gProtein: 1gFat: 4gSaturated Fat: 1gSodium: 110mgPotassium: 42mgFiber: 1gCalcium: 28mg
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