Recipes · Lebanese · Dips and Spreads
Baba Ghanoush (Smoky Eggplant and Tahini Dip)
One serving has 294 kcal and 7 g protein, and at least a fifth of a woman's daily need of vitamin K (68%), copper (63%), manganese (48%), thiamin (35%), phosphorus (34%) and fiber (27%). Ready in 40 minutes.
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- Preparation: 10 min
- Cooking: 30 min
- Makes: 1 serving (239 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free, Low carb
- Contains: sesame
Ingredients
- 180 g Eggplant, raw
- 25 g Tahini
- 15 g Lemon juice
- 5 g Garlic, raw
- 10 g Olive oil
- 0.8 g Salt
- 3 g Parsley, fresh
Method
- Roast the whole eggplant directly over a gas flame, under a hot broiler, or in a very hot oven, turning occasionally, for 25-30 minutes until the skin is charred all over and the flesh is completely soft.
- Let it cool slightly, then split it open and scoop out the smoky flesh, discarding the skin, and drain off any excess liquid.
- Mash or process the eggplant flesh with the tahini, lemon juice, crushed garlic and salt until smooth but still with a little texture.
- Taste and adjust the lemon juice or salt to balance.
- Spread onto a plate, drizzle with the olive oil, scatter with parsley, and serve with flatbread.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 294 kcal | 14% |
| Carbohydrates | 18.8 g | |
| Water | 186 mL | |
| Fiber | 8 g | 27% |
| Protein | 6.5 g | 13% |
| Tryptophan | 0.11 g | |
| Threonine | 0.25 g | |
| Isoleucine | 0.28 g | |
| Leucine | 0.46 g | |
| Lysine | 0.24 g | |
| Methionine | 0.17 g | |
| Cystine | 0.1 g | |
| Phenylalanine | 0.32 g | |
| Tyrosine | 0.23 g | |
| Valine | 0.35 g | |
| Histidine | 0.17 g | |
| Fat | 23.9 g | |
| Monounsaturated | 12.4 g | |
| Polyunsaturated | 7.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.9 g | |
| Saturated | 3.3 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 137 mg | 14% |
| Copper | 0.57 mg | 63% |
| Iron | 3 mg | 17% |
| Magnesium | 52.6 mg | 17% |
| Manganese | 0.87 mg | 48% |
| Phosphorus | 237 mg | 34% |
| Potassium | 568 mg | 12% |
| Selenium | 9.9 µg | 18% |
| Sodium | 345 mg | |
| Zinc | 1.5 mg | 19% |
| Thiamin (vitamin B1) | 0.39 mg | 35% |
| Riboflavin (vitamin B2) | 0.2 mg | 18% |
| Niacin (vitamin B3) | 2.6 mg | 19% |
| Pantothenic acid (vitamin B5) | 0.74 mg | 15% |
| Pyridoxine (vitamin B6) | 0.26 mg | 20% |
| Folate (vitamin B9) | 71.8 µg | 18% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 21.2 mg | 5% |
| Vitamin A | 15.2 µg | 2% |
| Vitamin C | 15.3 mg | 20% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.1 mg | 14% |
| Vitamin K | 61.6 µg | 68% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.2 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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