I love baba ganoush, but I’ve always found it to be a bit heavy on the oil. That’s why I decided to experiment with making a version of baba ganoush without oil. And let me tell you, it turned out amazing!
To make this oil-free baba ganoush, you’ll need just a few simple ingredients: eggplant, garlic, lemon juice, zest, tahini, white miso paste, parsley, mint, cumin, smoked paprika, salt, pepper, and a little water to thin it out. Don’t worry if you don’t have these ingredients on hand – you can always adjust the recipe to suit your tastes.
What Is Baba Ganoush
Baba Ganoush is a very tasty Middle Eastern dip that is made from roasted eggplant, lemon juice, garlic, tahini, and spices. It is a popular dish in many countries in the Middle East, including Lebanon, Israel, and Turkey.
The rich and complex flavors of Middle Eastern cuisine have always fascinated me. Baba Ganoush is one of my favorite dishes because it is so versatile and easy to make. It can be served as a dip with pita bread or vegetables, or as a side dish with grilled meats or fish.
Health Benefits of Oil-Free Baba Ganoush
As I mentioned earlier, this is a healthier alternative to the traditional recipe. Here are some of the health benefits of oil-free baba ganoush:
- Lower in calories: By eliminating oil from the recipe, you can significantly reduce the calorie count of your baba ganoush. This makes it a great option for those who are watching their weight or trying to maintain a healthy diet.
- Rich in vitamins and minerals: Eggplants, the main ingredient in baba ganoush, are packed with vitamins and minerals such as vitamin C, vitamin K, and potassium. These nutrients are essential for maintaining good health and preventing diseases.
- High in fiber: Baba ganoush made without oil is high in fiber, which is important for maintaining good digestive health. Fiber can also help lower cholesterol levels and reduce the risk of heart disease.
- Lowers the risk of chronic diseases: By incorporating oil-free baba ganoush into your diet, you can reduce your risk of chronic diseases such as heart disease, diabetes, and certain types of cancer. This is because the recipe is low in saturated fats and high in nutrients that are beneficial for overall health.
Ingredients:
- 2 medium eggplants, ½ inch sliced (peeled or unpeeled, see notes)
- 4 cloves of garlic
- ¼ cup of lemon juice
- Zest of a large lemon
- ¼ cup of tahini
- 1 tbsp of white miso paste
- 2 tbsp of chopped parsley leaves, (more for garnish)
- 1 tsp of chopped mint leaves, (more for garnish)
- ½ tsp of cumin
- ⅛ tsp of smoked paprika
- Sea salt and ground black pepper to taste
- 3-4 tbsp of water
How to make baba ganoush without oil?
Preheat oven to 425°F (220°C). Line two baking sheets with parchment paper. Arrange eggplant slices and garlic cloves in a single layer on the prepared baking sheets. Roast for 20 minutes, then flip and roast for another 10-15 minutes until the eggplant is very tender and the garlic is soft. Let it cool slightly.
While the eggplant and garlic are roasting, combine tahini, lemon juice, lemon zest, miso paste, parsley, mint, cumin, and smoked paprika in a food processor. Pulse to combine and set aside.
Once cool enough to handle, peel the garlic cloves. Add the roasted eggplant and garlic to the food processor with the tahini mixture. Process until smooth and creamy, scraping down the sides as needed. Gradually add water, a tablespoon at a time, if the mixture is too thick.
Taste and adjust seasonings with additional lemon juice or salt, if desired. Transfer the baba ganoush to a serving bowl and garnish with chopped parsley and mint (optional). Serve with pita bread or sliced vegetables for dipping.
Serving Suggestions
I love serving my baba ganoush with warm pita bread or fresh vegetables. It’s a great appetizer for any occasion, and it’s always a hit with my guests.
Here are a few other serving suggestions that you might want to try:
- Spread baba ganoush on a wrap or sandwich for a delicious and healthy lunch option.
- Serve it as a dip for crackers, chips, or sliced bread.
- Top it with chopped tomatoes, cucumbers, and parsley for a fresh and colorful presentation.
- Use it as a sauce for grilled meats or vegetables.
Storing Baba Ganoush
Firstly, it’s important to note that baba ganoush should always be stored in an airtight container. This will prevent air from getting to the dip and causing it to spoil more quickly. I like to use glass containers with tight-fitting lids, but any airtight container will do.
When storing baba ganoush, it’s best to keep it in the refrigerator. This will help to slow down the growth of bacteria and keep the dip fresh for longer. You can store baba ganoush in the refrigerator for up to 5 days.
If you’re planning to store baba ganoush for longer than 5 days, you can freeze it. To freeze baba ganoush, simply transfer it to a freezer-safe container and store it in the freezer for up to 3 months. When you’re ready to use it, simply thaw it in the refrigerator overnight and stir it well before serving.
Common Mistakes to Avoid
- Not Roasting the Eggplant Enough: One of the most important steps in making baba ganoush is roasting the eggplant. If you don’t roast the eggplant enough, it will be difficult to remove the skin, and the flesh won’t be as soft and flavorful. Make sure to roast the eggplant until the skin is charred and the flesh is tender.
- Adding Too Much Tahini: Tahini is an important ingredient in baba ganoush, but it’s easy to add too much. If you add too much tahini, the dip will be too thick and overpowering. Start with a small amount of tahini and add more gradually until you reach the desired consistency and flavor.
- Not Letting the Dip Chill: After you’ve made the baba ganoush, it’s important to let it chill in the refrigerator for at least an hour. This will allow the flavors to meld together and the dip to thicken. If you serve the dip immediately, it may be too runny and the flavors won’t be as developed.
Nutritional Information
This is a great choice for those who want to enjoy a delicious and healthy snack. Here are some key nutritional facts about this dish:
- Low in calories: This is a low-calorie snack, with only around 80 calories per serving. This makes it a great option for those who are watching their weight.
- Rich in fiber: Eggplants, the main ingredient in baba ganoush, are a great source of dietary fiber. Fiber is important for maintaining digestive health and can also help you feel full for longer.
- Contains healthy fats: Although this baba ganoush doesn’t contain any added oil, it still contains healthy fats from the tahini and eggplant. These fats are important for brain function, hormone production, and other essential bodily processes.
- High in vitamins and minerals: Baba ganoush is a great source of vitamins and minerals, including potassium, vitamin C, and vitamin B6. These nutrients are important for maintaining overall health and preventing chronic diseases.
Conclusion
In my experience, making baba ganoush without oil was a fun and creative experiment. I found that by using alternative ingredients such as tahini and yogurt, I was able to achieve a creamy and flavorful dip that was just as satisfying as the traditional version.
I also discovered that roasting the eggplant on an open flame gave the dip a delicious smoky flavor that added depth to the dish. Additionally, using fresh herbs such as parsley and mint provided a fresh and vibrant taste to the baba ganoush.
Overall, I highly recommend trying out this oil-free version of baba ganoush for a healthier and equally delicious snack or appetizer. Don’t be afraid to get creative and experiment with different ingredients to find the perfect combination for your taste buds.
By the way, This is a perfect pairing for mujadara with chicken.
Get its recipe now (by clicking the image below):
