Ingredients
5 medium sized eggplants (I used graffiti eggplant)
2 tablespoons lemon juice + the zest of 1/2 of a lemon
2 tablespoons extra virgin olive oil
1 tablespoon tahini
1 clove garlic, minced
1 tablespoon flat leaf parsley, chopped
5 leaves of basil, chopped
salt + pepper (to taste)
1 tablespoon pine nuts, toasted (optional)
a pinch of toasted sesame seeds (optional)
Instructions
Place the wire rack in your oven close to the boiler, and pre-heat the broiler on its highest setting. Score the eggplants all around and then place them on a baking sheet directly under the broiler. Broil the eggplants for about 45 minutes – 1 hour, turning over half way through. You want them to be totally charred on the outside, and soft on the inside. When they are done, remove them from the oven and allow them to cool.
Once the eggplant has cooled, open them up and scoop out the insides into a colander using a spoon. Allow some of the water to drain and then transfer to a bowl.
Mix the eggplant with the lemon juice, olive oil, tahini, garlic, salt, and pepper. Adjust seasonings to taste. Garnish with herbs and toasted pine nuts or sesame seeds, and serve with pita chips or crudités.
Key Points About Ingredients:
- Graffiti eggplant has a slightly sweeter, milder flavor than standard globe eggplant, making it ideal for a silkier baba ganoush.
- Tahini is a paste made from ground sesame seeds and adds rich, nutty depth while contributing healthy fats and plant-based protein.
- Scoring the eggplants before broiling allows heat to penetrate evenly and helps the skin char properly for that signature smoky flavor.
- Extra virgin olive oil adds heart-healthy monounsaturated fats and a fruity richness that balances the smokiness of the eggplant.
- Toasting pine nuts before garnishing intensifies their buttery flavor and adds a satisfying crunch to the finished dip.
Key Nutritional Insights:
- Eggplant is low in calories and rich in fiber, antioxidants like nasunin, and potassium, supporting heart and brain health.
- Tahini provides a good source of calcium, iron, and plant-based protein, making this dip more nutritionally complete than it appears.
- Olive oil is abundant in monounsaturated fatty acids and polyphenols, which are associated with reduced inflammation and improved cardiovascular health.
- Lemon juice and zest deliver a boost of vitamin C, which also helps enhance iron absorption from the plant-based ingredients in this dish.
- Garlic contains allicin, a bioactive compound with well-documented antimicrobial and immune-supporting properties.
Nutrition Facts
- Serving Size1
- Amount per serving
- Calories520
- Standard DV% Daily Value*
- Total Fat32 g72 g44.44%
- Saturated Fat4 g20 g20%
- Trans Fat0 g
- Polyunsaturated Fat7 g
- Monounsaturated Fat19 g
- Cholesterol0 mg300 mg0%
- Sodium320 mg2300 mg13.91%
- Total Carbohydrate58 g275 g21.09%
- Dietary Fiber22 g28 g78.57%
- Total Sugars28 g
- Added Sugars0 g50 g0%
- Sugar Alcohal0 g
- Protein11 g50 g22%
- Vitamin D (Cholecalciferol)0 mcg20 mcg0%
- Calcium120 mg1300 mg9.23%
- Iron3 mg18 mg16.67%
- Potassium1800 mg4700 mg38.3%
- Vitamin A420 mcg900 mcg46.67%
- Vitamin C (Ascorbic Acid)28 mg90 mg31.11%
- Vitamin E (Tocopherol)4 mg15 mg26.67%
- Vitamin K55 mcg120 mcg45.83%
- Vitamin B1 (Thiamin)0.3 mg1.2 mg25%
- Vitamin B2 (Riboflavin)0.2 mg1.3 mg15.38%
- Vitamin B3 (Niacin)3.5 mg16 mg21.88%
- Vitamin B6 (Pyridoxine)0.5 mg1.7 mg29.41%
- Folate110 mcg400 mcg27.5%
- Vitamin B12 (Cobalamine)0 mcg2.4 mcg0%
- Biotin3 mcg30 mcg10%
- Vitamin B5 (Pantothenic acid)1.2 mg5 mg24%
- Choline45 mg550 mg8.18%
- Phosphorus210 mg1250 mg16.8%
- Iodine2 mcg150 mcg1.33%
- Magnesium75 mg420 mg17.86%
- Zinc1.5 mg11 mg13.64%
- Selenium4 mcg55 mcg7.27%
- Copper0.4 mg0.9 mg44.44%
- Manganese0.8 mg2.3 mg34.78%
- Chromium3 mcg35 mcg8.57%
- Molybdenum8 mcg45 mcg17.78%
- Chloride90 mg2300 mg3.91%
