I love dips, especially when they pack a punch of roasted-vegetable goodness. I’m sure you’re familiar with hummus, the chickpea puree that’s best scooped up with veggies and pita. But have you tried hummus’s cousin, baba ganoush? Not only is the name fun to say (bah-bah ga-NOOSH), this dip is low in calories and flavorful to boot. Share it as a appetizer, or spread it on a whole-wheat pita or tortilla with roasted veggies and feta cheese for a yummy snack.
Eggplant can be bitter if prepared incorrectly, and its spongy texture tends to soak up oil, making many eggplant dishes much higher in calories than they need to be. By roasting them whole, no extra oil is necessary and the natural sweetness is able to shine through. If you’ve made your own hummus at home (which I absolutely recommend—I just hate cleaning the food processor so sometimes I buy it), you’ll recognize the key ingredients below. Baba ganoush and hummus are very close cousins; the chickpeas just get swapped for eggplant.
Creamy Baba Ganoush Eggplant Dip
Makes about 2½ cups; serves 10 to 12
2 medium eggplants
3 tbsp. tahini
Juice of 1 medium lemon
1 tbsp. extra virgin olive oil
2 large garlic cloves, smashed
1/8 tsp. chili powder
1 tsp. kosher salt
¼ c. 2 percent Greek yogurt
Fresh parsley or cilantro
- Preheat oven to 375. Using a fork or pointed knife, prick each eggplant several times. Bake on a rimmed baking sheet lined with foil for 45 minutes, turning once, until completely tender.
- Slice the top off the eggplant and peel back the skin (if the skin does not peel easily, scrape the eggplant from the skin using a spoon). Place the eggplant in a food processor or blender and discard skins.
- Add tahini, lemon juice, olive oil, garlic, spices and salt to food processor or blender. Pulse several times and then run until smooth, at least 30 seconds.
- Stir in yogurt and refrigerate until chilled. Dip can be made up to five days ahead.
- Before serving, garnish with chopped parsley or cilantro. Serve with pita chips, carrot sticks, and tomatoes.
Per serving: 59 calories, 3.5 grams fat, 204 mg sodium, 189 mg potassium, 6.1 grams carbs, 2.3 grams dietary fiber, 2.2 grams protein.
Becca Boyd is a wife and new mom who teaches culinary courses to students at Radnor High School. She creates healthy and delicious recipes in her West Chester kitchen and blogs about them on her website, Home Beccanomics.