Baba Ganoush
Good nutritional profile
Levantine dip of charred eggplant with tahini, lemon and garlic.
Baba ganoush is a Levantine dip of eggplant charred over a flame or under the broiler until smoky, then mashed with tahini, lemon juice, garlic and salt and finished with olive oil. Per 100 g it has about 120 kcal and nearly 5 g of fiber; most of the fat comes from the tahini and olive oil and is largely unsaturated. Serve it with raw vegetable sticks or warm pita.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 2.8g | 5.0% |
| Fat | 8.7g | 12.4% |
| Carbs | 10g | 3.3% |
| Simple Sugars | 3.5g | Estimate |
| Complex Carbs | 1.7g | Estimate |
| Fiber | 4.8g | 19.2% |
| Water | 76g | 3.0% |
| Calories | 120 | 5.3% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.22 | g | 6.1% |
| Monounsaturated | 4.58 | g | 18.3% |
| Polyunsaturated | 2.51 | g | 19.3% |
| Omega-3 | 0.753 | g | Estimate |
| Omega-6 | 1.757 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 5.89 | mg |
| Vitamin E | 0.93 | mg |
| Selenium | 3.52 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 6.04 | mcg | 0.7% |
| vitamin B1 | 0.146 | mg | 12.2% |
| vitamin B2 | 0.081 | mg | 6.2% |
| vitamin B3 | 1.15 | mg | 7.2% |
| vitamin B6 | 0.101 | mg | 5.9% |
| vitamin B9 | 29.4 | mcg | 7.3% |
| vitamin B12 | 0 | mcg | 0.0% |
| vitamin C | 5.89 | mg | 6.5% |
| vitamin D | 0 (0 IU) | mcg | 0.0% |
| vitamin E | 0.925 | mg | 6.2% |
| vitamin K | 24.3 | mcg | 20.3% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 53.1 | mg | 5.3% |
| iron | 1.27 | mg | 7.1% |
| magnesium | 26.2 | mg | 6.6% |
| phosphorus | 95.4 | mg | 13.6% |
| potassium | 319 | mg | 12.3% |
| sodium | 270 | mg | 11.7% |
| zinc | 0.625 | mg | 5.7% |
| copper | 0.242 | mg | 26.9% |
| manganese | 0.418 | mg | 18.2% |
| selenium | 3.52 | mcg | 6.4% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 74 | mg | 10.6% | 126% |
| Isoleucine | 123 | mg | 8.8% | 111% |
| Leucine | 199 | mg | 7.3% | 89% |
| Lysine limiting | 110 | mg | 5.2% | 62% |
| Methionine | 104 | mg | 9.9% | 123% |
| Phenylalanine | 235 | mg | 13.4% | 156% |
| Threonine | 111 | mg | 10.6% | 121% |
| Tryptophan | 46 | mg | 16.4% | 189% |
| Valine | 154 | mg | 8.5% | 105% |
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Recipe
See full recipeIngredients
- Eggplants 2 large (1 kg)
- Tahini 60 g
- Lemon juice 3 tbsp
- Garlic 2 cloves
- Salt 3/4 tsp
- Ground cumin 1/2 tsp
- Olive oil 2 tbsp
- Fresh parsley, chopped 2 tbsp
Instructions
- 1
Prick the eggplants a few times with a fork and char them directly over a gas flame or under a very hot broiler for 20-25 minutes, turning every 5 minutes, until the skin is black and the flesh has collapsed.
- 2
Leave them to cool for 10 minutes, then split them open, scoop out the flesh and discard the skin and stems.
- 3
Drain the flesh in a sieve for 15 minutes, then chop it finely with a knife.
- 4
Crush the garlic with the salt, then whisk in the tahini and lemon juice until smooth.
- 5
Stir the tahini mixture, the cumin and 1 tbsp of the olive oil into the eggplant, then taste and adjust the salt and lemon.
- 6
Spread the dip on a plate and make a shallow well in the center with the back of a spoon.
- 7
Drizzle with the remaining olive oil, sprinkle with the parsley and serve at room temperature.