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A classic Middle Eastern dip made from smoky roasted eggplant, creamy tahini, and bright lemon juice. Perfectly smooth and savory, it's an essential part of any mezze platter, served with warm pita bread.
Char the Eggplant
Cool, Peel, and Drain
Combine the Ingredients
A classic Middle Eastern dip made from smoky roasted eggplant, creamy tahini, and bright lemon juice. Perfectly smooth and savory, it's an essential part of any mezze platter, served with warm pita bread.
This middle_eastern recipe takes 45 minutes to prepare and yields 4 servings. At 349.73 calories per serving with 7.89g of protein, it's a beginner-friendly recipe perfect for appetizer or snack or side.
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Garnish and Serve
For a richer, creamier texture, blend in 2-3 tablespoons of full-fat Greek yogurt or labneh along with the tahini.
Add a pinch of cayenne pepper, red pepper flakes, or half a minced jalapeño (seeds removed) to the food processor for a spicy kick.
Incorporate other fresh herbs like mint or cilantro along with the parsley for a more complex, fresh flavor.
For a beautiful and authentic garnish, sprinkle pomegranate seeds on top before serving. They add a sweet-tart burst of flavor and color.
Rich in monounsaturated fats from extra virgin olive oil and tahini (sesame paste), which help lower bad cholesterol levels and support cardiovascular health.
Eggplant is high in dietary fiber, which aids in digestion, helps maintain stable blood sugar levels, and promotes a feeling of fullness, supporting weight management.
Contains antioxidants like nasunin from eggplant and various compounds from garlic and olive oil, which help protect the body's cells from damage caused by free radicals.
Tahini is a good source of plant-based calcium, magnesium, and phosphorus, all of which are essential minerals for building and maintaining strong bones.
A typical 1/2 cup serving of homemade Baba Ghanoush contains approximately 150-180 calories, primarily from the healthy fats in tahini and olive oil.
Yes, it is very healthy. It's rich in heart-healthy monounsaturated fats from olive oil and tahini, high in dietary fiber from eggplant, and packed with vitamins and minerals. It is a naturally vegan and gluten-free dip.
Bitterness can come from two main sources: not draining the eggplant pulp sufficiently, which leaves behind bitter liquids, or using old or low-quality tahini. Always taste your tahini before using it.
Absolutely! The traditional method is to make it by hand. After draining the eggplant, finely chop it with a large knife, then place it in a bowl and mash it with a fork while mixing in the other ingredients. This results in a chunkier, more rustic texture.
Store it in an airtight container in the refrigerator for up to 5 days. The flavor often improves after the first day as the ingredients meld.
In many Western countries, the names are used interchangeably for this smoky eggplant and tahini dip. However, in the Levant, Mutabal specifically refers to the tahini-based dip, while Baba Ghanoush can refer to a different eggplant salad, often without tahini and with added vegetables like tomatoes and peppers.
This recipe goes great with these complete meals
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