Is baba ganoush healthy or unhealthy?

Baba Ganoush is not only delicious but also packed with nutritional benefits. Eggplants are a great source of fiber, vitamins, and minerals, while tahini adds a dose of healthy fats and protein. This makes Baba Ganoush a heart-healthy choice that supports overall well-being.

Is baba ganoush healthier than hummus?

3) Health – Both dishes are very healthy, but baba ganoush has a slight edge here with more vitamins from the eggplant and a lower calorie count . 4) Big meal to come – Get baba ganoush, it's less filling than hummus.

What are the main ingredients in baba ganoush?

Baba ganoush is a Mediterranean eggplant dip made from roasted or grilled eggplant, tahini, olive oil, lemon juice, garlic, and salt . Like hummus, it's delicious with pita or fresh veggies, but its silky texture and irresistible smoky flavor set it apart. This baba ganoush recipe is a must-try summer dip!

What is the difference between baba ganoush and eggplant Mutabal?

So what's the difference? Well, it seems that the big difference is the use of tahini: Mutabal calls for it, while Baba Ganoush doesn't . In addition, Baba Ganoush usually includes chopped vegetables, such as tomato, pepper or onion, pomegranate molasses and walnuts.

Is baba ganoush anti inflammatory?

Plus, we have things like garlic, citrus, and tahini, which is also rich in nutrients and contains some anti-inflammatory properties . Baba ganoush is Mediterranean diet friendly, vegetarian (vegan if you don't use the yogurt), and fairly low in carbs.

Is baba ganoush good for weight loss?

Yes, baba ganoush is healthy . The main ingredient is eggplant, which is low in calories and carbohydrates and high in fiber. It's also a good source of vitamins and minerals like potassium and vitamin K. It's also lower in calories than hummus since it's mostly made of eggplant versus chickpeas.

Do you eat baba ganoush hot or cold?

Baba Ghanoush is delicious. Made with eggplant that's been fire roasted (either on a hot grill or under a broiler) to the point of shriveling, it can be served as a side dish. Typically, though, it's a cold or room temperature spread , served with pita bread or crostini or crusty French bread… or a spoon.

What is the myth of baba ganoush?

baba ghanoush, relish with Middle Eastern origins that is made of eggplant (aubergine) blended with tahini, garlic, lemon juice, and salt. The Arabic term for the dish means “pampered daddy,” the person in question being, legend has it, a sultan spoiled with a concoction invented by a member of his harem .

How long does baba ganoush last in the fridge?

Storage suggestions: Leftover baba ganoush can be stored in an airtight container in the refrigerator for about 4 days (I think it's best served fresh, but some say it tastes better after a day or two).

Does baba ganoush have a lot of carbs?

Eggplant dip (Baba Ghanoush) (2 tablespoon) contains 3.4g total carbs , 2.2g net carbs, 4g fat, 1.2g protein, and 50 calories.

Is baba ganoush high in fat?

One Cup of Baba Ganoush gives 99 calories. Out of which carbohydrates comprise 38 calories, proteins account for 11 calories and remaining calories come from fat which is 50 calories . One Cup of Baba Ganoush provides about 5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Why is baba ganoush so good?

Baba ganoush has a similar texture to hummus--and an almost identical ingredients list--but instead of pureed chickpeas, the bulk comes from an eggplant. The eggplant is usually roasted or grilled, which gives it a smoky, rather intriguing flavor.

Does baba ganoush have a lot of fat?

1 serving of baba ganoush (Eggplant Dip) contains 110 Calories. The macronutrient breakdown is 39% carbs, 52% fat , and 9% protein. This is a good source of fiber (21% of your Daily Value) and potassium (9% of your Daily Value).

Lebanese Baba Ganoush ~ Vegan Recipe (2024)

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Vegan Baba Ganoush Lebanese recipe from scratch, a creamy Middle Eastern Levantine dip (originally Lebanese) meaning “ spoiled dad “ or as the French call it “caviar d’aubergines” or eggplant caviar. Made with roasted eggplants, tahini, lemon, garlic and smoky spices, this eggplant dip is easy to make, dairy free + gluten free!

Jump to Recipe

How to Make the Best Baba Ganoush Lebanese Recipe

Cooking the eggplant! The most crucial step of this recipe is cooking the eggplant. It must get soft and most importantly smoky. So the best way to achieve that deep flavor throughout is to cook them on the grill, cast iron skillet or under the broiler until charred all over. Roasting in the oven is also an option but will lack in the smokiness so consider that. Allow them to sit until cool enough to handle before peeling the charred skins.
The texture! I prefer to hand chop the eggplants and keep a little texture in my dip while still creamy. If you want a super smooth fine creaminess feel free to bring out the food processor to get the job done, but really it’s totally unnecessary extra dirty dishes.
The spices! Earthy, smoky spices is what gives this Lebanese dip its authentic flavors: cumin and smoked paprika in a tiny amount elevate this dip to epic status. Don’t overdo it, there is such a thing as too much of a good thing.
The creaminess! It’s all in that tahini aka sesame butter. Choose an organic one that lists whole sesame seeds as the only ingredient.

FAQ

Can you freeze babaganoush ? Yes, once completely cooled transfer the dip to a freezer proof lidded container and freeze up to 3 months. Defrost overnight in the refrigerator.
What can i substitute for tahini ? Tahini is a classic ingredient in this dip but can easily be substituted with creamy cashew or walnut butter. Alternatively a store bought vegan mayo, sour cream or cultured coconut yogurt also work great.
Can I make it oil-free ? Yes you can omit the olive oil in the recipe and replace with more tahini, cashew butter or cultured coconut yogurt if available.

what to eat / serve with:

Pita chips
Fresh crunchy veggies: cucumber, red bell peppers, radishes, tomatoes etc.
Pita bread & quinoa flatbread
Falafel
Crusty bread
Potato flatbread
Wraps.

baba ganoush vs hummus

The main difference between the two classic appetizers is that hummus is a dip made with chickpeas (garbanzo beans) while baba ganoush is made with roasted eggplant. The rest of the ingredients are essentially the same. They can both be used as a spread or dip, are fiber and protein rich and of course super delicious.

popular dip recipes:

Vegan Tzaziki
Oil Free Hummus
Roasted Vegetable Spread
Chickpea Avocado Salad
Cashew Queso.

P.S. If you make this recipe please report back, leave a comment rating below, snap a photo and tag me with #VeggieSociety on Instagram, it always makes my day ~ Florentina Xo’s

5 from 2 votes

Vegan Baba Ganoush Lebanese Recipe

Best Vegan Baba Ganoush, a Lebanese recipe from scratch meaning “ spoiled dad “ or as the French call it “caviar d’aubergines” or eggplant caviar. Made with roasted eggplants, tahini, lemon, garlic and smoky spices.

Print Recipe

Prep Time:10 minutes mins

Cook Time:30 minutes mins

Total Time:40 minutes mins

Ingredients

3 Italian eggplants medium size
4 tbsp tahini
4-5 tbsp extra virgin olive oil (omit or replace with tahini for WFPB + Plantricious compliance)
1 lemon juiced
2 large cloves garlic grated
1/4 tsp ground cumin
1/2 tsp smoked paprika
1-2 tbsp Italian parsley or fresh dill chopped
2 tsp sesame seeds optional for garnish

US Customary - Metric

Instructions

Preheat a cast iron skillet or griddle over medium high heat. Use a sharp knife and poke each eggplant in a few spot. Place on top of the hot skillet. Cook until charred on all sides then transfer to a bowl to cool off. ( The eggplants can also be cooked on the outdoor grill, under the broiler, charred on open flame or baked in the oven. The open flame method is really messy and the oven method lacks the smokiness so keep that in mind when deciding which cooking method to use.)
Once cool enough to handle peel the charred skins off of the eggplant and discard. Place the eggplant in a fine strainer and allow the extra moisture to drain over a bowl.
Once drained transfer the roasted eggplant meat to a cutting board and using a sharp knife chop it up finely. Alternatively this can be done in the food processor, I prefer some texture in my dip so I like to do it by hand.
In a medium bowl whisk together the tahini with the olive oil and lemon juice until smooth and creamy. Whisk in the garlic, cumin and smoked paprika then add the roasted eggplant and parsley.
Use a spatula to combine everything until smooth and creamy. Season to taste with sea salt and add more lemon juice if desired.
Serve as a dip garnished with sesame seeds, fresh herbs and chili flakes for some attitude. Serving ideas: pita chips, pita bread, crusty bread, fresh veggies: bell peppers, tomatoes, cucumbers, etc.

Notes

Oil-Free WFPB & Plantricious Adaptation -Replace the olive oil in the recipe with more tahini, cashew butter or cultured coconut yogurt.
Smoky - To add extra smokiness to your baba ganoush you can add a tiny bit of liquid smoke, however this won’t be necessary if you char the eggplants first.
What can i substitute for tahini ? Tahini is a classic ingredient in this dip but can easily be substituted with creamy cashew or walnut butter. Alternatively a store bough vegan mayo, sour cream or cultured coconut yogurt also works great.
Serving ideas: pita chips, pita bread, crusty bread, fresh veggies: bell peppers, tomatoes, cucumbers, etc.

Nutrition

Course: Appetizer

Cuisine: Middle Eastern

Keyword: baba ganoush, plant based, vegan,

Servings: 4 people

Calories: 347kcal

Author: Florentina

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