Middle Eastern · snack, side

Lebanese Baba Ganoush

Name: Lebanese Baba Ganoush
Total time: 90 min
Cuisine: Middle Eastern
Ingredients: 1 large eggplant (about 550 g), roasted and scooped; 1/4 cup tahini; Lemon juice: juice of 1 lemon (about 3 tbsp); 2 garlic cloves; 1/4 tsp salt; a drizzle of olive oil (extra virgin, about 1 tbsp), to serve; chopped parsley, to serve; pomegranate seeds, to serve (optional)

Lebanese Baba Ganoush — from Feelgoodfoodie's cooking video

Watch how it’s made · 5:19

Video by Feelgoodfoodie on YouTube · Open on YouTube

90 minServes 6102 kcal a serve

Keto (4.3 g net carbs a serve)
Vegan
Gluten-free ingredients
Nut-free

Contains: Sesame. Check labels on stock, sauces and spice mixes.

Roasted eggplant and tahini make a creamy, smoky dip with fibre and healthy fats from sesame and olive oil, no added sugar and about 4 g net carbs per serve.

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Ingredients 8

1 large eggplant (about 550 g), roasted and scooped
1/4 cup tahini
Lemon juice: juice of 1 lemon (about 3 tbsp)
2 garlic cloves
1/4 tsp salt
a drizzle of olive oil (extra virgin, about 1 tbsp), to serve
chopped parsley, to serve
pomegranate seeds, to serve (optional)

Method

Tap a time to watch that step in the video.

Heat the oven to 200°C (400°F). Wrap the eggplant in foil and roast for 45–60 minutes, until it is completely soft when pierced. 0:41
Let it cool for 15–20 minutes, then cut off the stalk, halve it and scoop the flesh into a food processor, leaving the skin behind. Squeeze out or drain any excess liquid. 0:55
Add the tahini, garlic, lemon juice and salt and blend for about 30 seconds, scraping down the sides once, until creamy. 2:22
Spoon into a bowl and top with parsley, a drizzle of olive oil and pomegranate seeds. An hour in the fridge first makes it thicker. 3:30

Tip. Serves 6 as a dip (the cook's written recipe). For keto, scoop it up with cucumber, capsicum or celery sticks instead of pita. Keeps 4 days in the fridge.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 6

Energy102 kcal420 kJ

Protein2.5 g5% of a day

Fibre3.1 g11% of a day

Carbohydrate7.4 g4.3 g net · 2.9 g sugars3% of a day

Fat7.8 g1.1 g saturated10% of a day

Sodium110 mg5% of a day

Where the energy comes from one serve

Net carbs 18%
Protein 10%
Fat 72%

Fits keto: 4.3 g net carbs a serve, with 72% of the energy from fat.

Vitamins & minerals % of a day, one serve · tap for more

Vitamin K Source13%

15 µg a serve, mostly from parsley (73%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Show the other 14

Folate7%

28 µg a serve, mostly from eggplant (52%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Selenium7%

3.8 µg a serve, mostly from tahini (91%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Iron6%

1.1 mg a serve, mostly from tahini (80%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Zinc6%

0.6 mg a serve, mostly from tahini (73%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Vitamin C6%

5.8 mg a serve, mostly from lemon juice (50%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Potassium5%

220 mg a serve, mostly from eggplant (71%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Magnesium5%

20 mg a serve, mostly from tahini (47%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Vitamin B65%

0.1 mg a serve, mostly from eggplant (62%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Calcium4%

52 mg a serve, mostly from tahini (82%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin E4%

0.6 mg a serve, mostly from olive oil (56%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Omega-34%

0.1 g a serve, mostly from tahini (70%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Vitamin A0%

3.8 µg a serve, mostly from parsley (74%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin D0%

0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Vitamin B120%

0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by Feelgoodfoodie; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.