2 tbsp (34 g) Baba Ghannouge contains only 30 calories, making it a guilt-free snack or addition to your meals.
This Middle Eastern dish is made from roasted eggplant, tahini, lemon juice, and garlic, and it is incredibly flavorful and satisfying. Plus, it comes with many health benefits!
Read on to learn more about Baba Ghannouge and how you can incorporate it into your meals for a healthier and tastier diet.
What is Baba Ghannouge?
Baba Ghannouge is a classic dish in Middle Eastern cuisine. It is a type of mezze or appetizer made from roasted eggplant, blended with tahini paste, lemon juice, garlic, and sometimes parsley. The name 'Baba Ghannouge' means 'pampered father' in Arabic, and the dish has a rich and creamy texture with a nutty and smoky flavor. It is often served with pita bread or vegetables, and it can also be used as a dip or spread on sandwiches and wraps. Baba Ghannouge is not only delicious but also comes with many health benefits.
Baba Ghannouge recipe
To make Baba Ghannouge, you will need the following ingredients: - 1 large eggplant - 3 tbsp tahini paste, 2 tbsp lemon juice, 2 cloves of garlic, and salt to taste.
Health benefits of Baba Ghannouge
- Rich in fiber, which aids digestion and promotes satiety - Low in calories and fat, making it a great option for weight loss - Contains antioxidants and anti-inflammatory compounds, which may help reduce the risk of chronic diseases.
Baba Ghannouge ingredients
- Eggplant: high in fiber, antioxidants, and vitamins, which promote gut health and aid in reducing the risk of chronic diseases - Tahini paste: rich in healthy fats, protein, and minerals, which provide energy and support heart health - Lemon juice: packed with vitamin C, which boosts immunity and protects against infections
Baba Ghannouge serving suggestions
- As a dip: serve with pita bread, crackers, or vegetables - As a spread: use as a condiment on sandwiches, wraps, or burgers - As a side: pair with grilled meats or fish for a balanced meal
Baba Ghannouge as a dip or spread
- Roast the eggplant until it is fully cooked and soft - Use fresh garlic and lemon juice for a tangy and zesty flavor - Garnish with parsley and/or paprika for a colorful and aromatic touch
How to store Baba Ghannouge?
- Transfer the Baba Ghannouge to an airtight container - Refrigerate for up to 3-4 days - Stir well before serving and add a drizzle of olive oil if needed
Baba Ghannouge and weight loss
Despite its rich and creamy texture, Baba Ghannouge is surprisingly low in calories and fat. Two tablespoons (34 g) of Baba Ghannouge contain only 30 calories, making it a great substitute for high-calorie dips and spreads. Moreover, Baba Ghannouge is high in fiber, which promotes satiety and reduces hunger cravings. By incorporating Baba Ghannouge into your diet, you can feel fuller for longer and avoid overeating or snacking on unhealthy foods. Just make sure to watch your portion size and avoid overindulging in this delicious dip!
Baba Ghannouge as a vegan option
Since Baba Ghannouge is made entirely from plant-based ingredients, it is suitable for vegans and vegetarians. Moreover, it is packed with nutrients and flavor, making it a perfect addition to any plant-based meal. You can also use Baba Ghannouge as a substitute for mayo, cream cheese, or other dairy-based spreads, and enjoy its creamy and tangy texture on sandwiches, wraps, or salads. So next time you are craving a tasty and healthy snack, try Baba Ghannouge and see how it can elevate your vegan diet!
Baba Ghannouge and Mediterranean diet
The Mediterranean diet is a dietary pattern based on the typical eating habits of people living in countries bordering the Mediterranean Sea, such as Greece, Italy, and Morocco. It is characterized by a high intake of fruits, vegetables, legumes, nuts, whole grains, fish, and olive oil, and a low intake of red meat, processed foods, and sugars. Baba Ghannouge fits perfectly into this healthy and balanced diet, as it is made from fresh and whole ingredients that provide essential nutrients and antioxidants. Moreover, it is delicious and easy to make, making it a favorite among Mediterranean cuisine lovers. So if you want to follow a healthy and diverse diet, don't hesitate to add Baba Ghannouge to your Mediterranean menu and enjoy its many benefits!
Baba Ghannouge is not only delicious but also nutritious, containing fiber, antioxidants, and healthy fats that promote gut health, heart health, and overall wellness. It's also a versatile dip and spread that can be used in many ways, from appetizers to main dishes. So if you haven't tried it yet, give it a go and discover a new favorite dish!
5 FAQ About Baba Ghannouge
What is Baba Ghannouge?
Baba Ghannouge is a Middle Eastern dip or spread made from mashed roasted eggplant, tahini, garlic, lemon juice, and olive oil. It is typically served as an appetizer with pita bread or raw vegetables.
Is Baba Ghannouge healthy?
Yes, Baba Ghannouge is generally considered to be a healthy food option. It is low in calories, high in fiber and protein, and contains heart-healthy monounsaturated fats from the olive oil. However, some store-bought versions may contain added salt, sugar, or preservatives, so it's important to read the labels.
What does Baba Ghannouge taste like?
Baba Ghannouge has a smoky, slightly nutty flavor from the roasted eggplant and tahini, and a tangy, garlicky kick from the lemon juice and garlic. It is creamy and smooth in texture, similar to hummus.
What are some variations of Baba Ghannouge?
There are many variations of Baba Ghannouge, depending on the region and personal preferences. Some common variations include adding roasted red peppers or tomatoes for sweetness, cumin or paprika for spice, or parsley or cilantro for freshness.
How can I make Baba Ghannouge at home?
To make Baba Ghannouge at home, you will need roasted eggplant, tahini, garlic, lemon juice, olive oil, and salt. Simply blend all the ingredients together in a food processor until smooth and creamy. There are many recipes available online with specific measurements and variations.