If you love a creamy, savory spread that aligns with your heart-healthy goals, you’re in for a treat with this recipe for baba ghanoush. The DASH Diet (Dietary Approaches to Stop Hypertension) emphasizes lowering sodium and focusing on fresh, whole foods. Luckily, eggplants, tahini, and a drizzle of olive oil make a delicious combination that fits perfectly into this plan. Get ready to bring a Middle Eastern classic into your kitchen without worrying about extra salt or heavy ingredients.
Ingredients
- 2 medium eggplants (about 1 pound total)
- 2 tablespoons tahini (sesame seed paste)
- 2 garlic cloves, minced
- Juice of 1 lemon
- 1 tablespoon extra-virgin olive oil
- 1 teaspoon ground cumin (optional)
- Salt and ground black pepper to taste (preferably low-sodium salt or a salt substitute)
- Chopped fresh parsley for garnish (optional)
Directions
- Roast the eggplants. Preheat your oven to 400°F. Pierce each eggplant a few times with a fork to allow steam to escape. Place them on a baking sheet lined with parchment paper and roast for about 30–35 minutes, or until the skins are wrinkled and the insides are soft.
- Cool and peel. Let the eggplants cool until you can handle them comfortably. Then, slice them open and scoop out the flesh, discarding the skins.
- Blend it all together. In a bowl or food processor, combine the roasted eggplant flesh, tahini, minced garlic, lemon juice, and olive oil. Add the cumin if you want an extra flavor boost. Blend until you get a smooth consistency, leaving a bit of texture if you prefer.
- Season gently. Since you’re following the DASH Diet, start with a pinch of low-sodium salt or a salt substitute. Give it a taste, and adjust with pepper, lemon juice, and tahini to your preference.
- Garnish and serve. Transfer the baba ghanoush to a serving dish and top with fresh parsley for a pop of color. Enjoy with whole-wheat pita chips, carrot sticks, or cucumber slices.
Nutrition facts
Below is an approximate breakdown per ¼ cup serving:
| Nutrient | Amount (per 1/4 cup) |
|---|---|
| Calories | ~60 kcal |
| Total Fat | ~3 g |
| Sodium | ~80 mg |
| Carbohydrates | ~8 g |
| Dietary Fiber | ~3 g |
| Protein | ~2 g |
These values can vary depending on the size of your eggplants and the specific brands of your ingredients, but this gives you a ballpark idea of how this dip can fit into your daily goals.
Final thoughts
This baba ghanoush recipe can be a tasty addition to your DASH Diet lineup. With simple ingredients and heart-smart proportions, you get a savory dish that’s perfect for dipping, spreading, or even adding to sandwiches. It’s a crowd-pleaser that feels indulgent without piling on the salt.
Frequently asked questions (FAQs)
- Can I skip the tahini?
Yes, you can. Tahini adds creaminess and a signature nutty taste, but you might use a little extra olive oil to keep the texture smooth. - How long will it stay fresh?
Stored in the fridge in an airtight container, it should stay fresh for up to four days. Give it a stir before serving again. - Is there a way to make it spicier?
Absolutely. You can add red pepper flakes or a dash of cayenne pepper for a mild kick. Adjust to your preferred heat level without overwhelming the other flavors.
Ingredients
2 medium eggplants (about 1 pound total)
2 tablespoons tahini (sesame seed paste)
2 garlic cloves, minced
Juice of 1 lemon
1 tablespoon extra-virgin olive oil
1 teaspoon ground cumin (optional)
Salt and ground black pepper to taste (preferably low-sodium salt or a salt substitute)
Chopped fresh parsley for garnish (optional)
Directions
- Roast the eggplants. Preheat your oven to 400°F. Pierce each eggplant a few times with a fork to allow steam to escape. Place them on a baking sheet lined with parchment paper and roast for about 30–35 minutes, or until the skins are wrinkled and the insides are soft.
- Cool and peel. Let the eggplants cool until you can handle them comfortably. Then, slice them open and scoop out the flesh, discarding the skins.
- Blend it all together. In a bowl or food processor, combine the roasted eggplant flesh, tahini, minced garlic, lemon juice, and olive oil. Add the cumin if you want an extra flavor boost. Blend until you get a smooth consistency, leaving a bit of texture if you prefer.
- Season gently. Since you’re following the DASH Diet, start with a pinch of low-sodium salt or a salt substitute. Give it a taste, and adjust with pepper, lemon juice, and tahini to your preference.
- Garnish and serve. Transfer the baba ghanoush to a serving dish and top with fresh parsley for a pop of color. Enjoy with whole-wheat pita chips, carrot sticks, or cucumber slices.
