Baba Ganoush - Easy Vegan Eggplant Dip

Baba Ganoush – The Father of all Eggplant Dips

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Baba Ganoush is in a bowl topped with pomegranate seeds and cilantro | Hurry The Food Up

Ahh Baba Ganoush. Even the name is cool. While eggplant dip or aubergine dip is what this is, it’s so much more at the same time.

Baba Ganoush is smoky, soft and delicious. Hailing from the Arab and Levantine (Eastern Mediterranean) world, it’s also known as Baba Ghanoush and Baba Ghanouj.

The name apparently derives from a daughter who made a pulpy mash for her toothless old father – what can I say – toothless or not, he was treated well with this one!

What’s in a name? – Eggplant Dip vs Aubergine Dip

As if the name for the dip wasn’t varied enough, the vegetable itself changes names across the English-speaking world. In both the US and Australia, the venerable veggie is known as an eggplant.

And I should know, I had a job to pick them. I don’t mean it was difficult, I mean I was literally paid to pick them.

Across the water, in little ol’ Britain they know them as aubergines, and give confused looks to strangers who ask for eggplants. ‘What?!

Eggs in a plant! Impossible, you crazy fool!’ is the reply you’ll likely get for asking.

Whether you call them eggplants or aubergines, you still need to know what you’re looking for in this Baba Ganoush/Baba Ghanoush.

Eggplant, olive oil and other ingredients for a dip | Hurry The Food Up
Roasted eggplants | Hurry The Food Up
Spices, oil and other ingredients in a blender | Hurry The Food Up

Feeling fruity? How to pick the right aubergines or eggplants for your dip

  • Pick an eggplant up and give it a squeeze – it should be firm, but not rock hard. If it’s squishy or you can easily press your finger into it then it’s a big no, no, no!
  • Heavy is good – if you’re slightly surprised by the weight of a particular eggplant, you’re probably onto a winner. As long as it follows the rest of the rules, heavier = better.
  • Taut, shiny and glossy – that’s how the skin should be. Dull, wrinkled, blemished, damaged = not good. Avoid!
  • Stick with small to medium aubergines. Larger aubergines can be (but are not always) more bitter, so stay smaller to be sure.
  • Use quickly – eggplants have a fairly short usage life, and the quicker you eat them the less bitter they are. Store in the fridge and try to eat within a day or two of purchase.

Follow those tips and only the finest, most edible aubergines will make it to your table.

Dipping bread into a bowl of Baba Ghanoush | Hurry The Food Up

Health benefits of eggplants

We don’t feature aubergines/eggplants all that often on Hurry The Food Up, which is silly really, as they’re pretty spectacular from a nutritional point of view.

Eggplants contain Nasunin, a phytonutrient with antioxidant properties which seems to protect brain cell membranes from damage from free radicals. These lovely veggies are full of nutrients which seem to have some good evidence behind them for helping to keep us healthy.

High in fibre and low in calories, eggplants are also a great addition to your diet if you’re trying to lose weight.

What’s not to like? That daughter did good.

A bowl of dip made from roasted eggplants | Hurry The Food Up

Baba Ganoush recipe FAQ’s

We’ve answered some of the most common questions about this roasted eggplant delicacy below, but if you have others just let us know in the comments section.

Is baba ganoush vegan?

Yep, our baba ganoush recipe is completely vegan.

Is it keto?

Thanks to the fact that it’s fairly low in carbohydrates, this recipe should be suitable for anyone eating keto.

How long does eggplant dip last?

You can store leftovers in an airtight container for up to a week in your fridge.

Will it freeze?

Yes, but we do recommend eating it fresh if possible to experience the rich, velvety texture of the dish as this may change once frozen. 

If you do want to try freezing it, make sure it’s cooled well before popping it into the freezer and let it thaw at room temperature before eating. 

You may need to give it a good stir to recombine all of the ingredients when defrosted.

How do you eat baba ganoush?

Once you taste this wonderful eggplant dish you’ll want to eat it with everything! We’ve put together some suggestions on the best way to serve it:

  • With raw veggie sticks – carrot, cucumber and bell pepper work beautifully
  • With pitta chips or slices – the perfect dipping tool for baba ganoush!
  • On the side of dishes like falafel salad
  • Spread on a pitta pocket, flatbread or sandwich
Baba Ganoush - The Father of all Eggplant Dips | hurrythefoodup.com
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Baba Ganoush – The Father of all Eggplant Dips

Baba Ganoush – The Father of all Eggplant Dips. Flatbreads and pitas go perfectly with this beautiful fusion of Arab-Mediterranean cuisines.
Course Dip, Party, Side Dish
Cuisine Arab, Levantine, Vegan
Time 45 minutes
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 8 as a side
Calories 617kcal
Author Cristina & HurryTheFoodUp

Ingredients

  • 3 small eggplants (3 small eggplants = 600-700g in total)
  • 2 cloves garlic
  • 2 tbsp tahini (or sesame paste is fine too)
  • 1 lemon (juiced)
  • 2 tbsp olive oil (plus a splash when serving the dish)
  • 1 tsp paprika
  • salt and pepper to taste

Optional

  • 1 handful pomegranate seeds
  • 1 tbsp cilantro/coriander, fresh

Instructions 

  • Pre-heat the oven to 180ºc.
  • Put the eggplants on a oven tray with a splash of olive oil and some salt.
  • Using a fork, poke a couple of holes in them.
  • Add the garlic cloves as well. No need to peel them.
  • Roast until tender ( 25-30 minutes).
  • Let the eggplants cool for a while, then slice them open and carve out the “flesh”.
  • With a beater or food processor mix the eggplant flesh with the rest of ingredients (juice the lemon and peel the garlic too before you throw it in).
  • Serve in a bowl with some paprika and a splash of olive oil for garnish. You can eat as a dip with pitas, flatbread or nachos or as a side dish of main course.

Optional

  • Stir in pomegranate seeds and cilantro to give this lovely Baba Ganoush an extra freshness kick.

Notes

IF YOU LIKED THIS RECIPE: then you may well be hankering after some hummus too – and the best homemade stuff. If you’re looking for something with a little more kick then this salsa may be right up your street!

Nutrition

Nutrition Facts
Baba Ganoush – The Father of all Eggplant Dips
Amount Per Serving
Calories 617 Calories from Fat 410
% Daily Value*
Fat 45.5g70%
Saturated Fat 6.3g39%
Sodium 1213mg53%
Potassium 1823mg52%
Carbohydrates 54.2g18%
Fiber 28.1g117%
Sugar 22.2g25%
Protein 12.6g25%
Vitamin A 200IU4%
Vitamin C 53.6mg65%
Calcium 160mg16%
Iron 4.7mg26%
* Percent Daily Values are based on a 2000 calorie diet.
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About Dave

From the UK to Germany with many stops along the way. Food without meat is the best type of food. And I plan to share it!

This article has been medically reviewed by James Bell

Healthy, nutritious and absurdly tasty food? That’s what I’m all about. I love recipes which are full of flavour but are good for you too. My job in family medicine led me to become a nutrition professional as well, with an aim to get people healthier just by the food they eat.

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