low calorie dip Archives - Medshield Movement

How To Make Baba Ganoush – A Healthy, Low-Calorie Dip!

Baba Ganoush is a mediterranean dip that’s easy to make, low in calories and works well on toast, in a wrap or served with pita breads. Here’s how to make it.

Whether you grill your aubergines in the oven or grill them on the braai, this recipe is a great way to make that veg so versatile! Braaiing the aubergine will give it that classic smoky flavour, while oven roasting will yield a subtler flavour. The trick with baba ganoush is to char the aubergines whole and, when they’re cooked through, to then scoop the flesh out, leaving the charred skin behind. If the aubergines are undercooked, they may taste bitter, so make sure that you cook them until they are really soft.

Helpful Tips

  • To create a more flavourful baba ganoush, allow some of the moisture from the cooked flesh to drain in a sieve over the sink for around 10 minutes. This is not necessary, but can help if there’s a lot of moisture.
  • User 3-4 smaller aubergines, as opposed to 2 large ones, could mean less moisture and less seeds.
  • Use firm, ripe aubergines, not overripe or soft aubergines as these can be more bitter.
  • If you don’t have a food processor, you can still make a chunky version of this dip by mashing and mixing with a fork or using a pestle and mortar.

What You Need:

  • 3-4 aubergines, pricked all over with a fork
  • 1 clove garlic, finely chopped
  • 1-2 tbsp fresh lemon juice
  • 4 tbsp tahini
  • 2-3 tbsp olive oil
  • Pinch each of salt, cumin and paprika
  • A fig sprigs of fresh parsley (to garnish, optional)

Method:

1. Whether you’re braaiing, grilling or roasting your aubergine, allow them to cool down before scooping out the flesh. Once cool, scoop the flesh into a food processor or blender.

2. Now make the dip, by adding the rest of the ingredients to the food processor and blitzing until smooth or your desired consistency is reached. Add only 1 tbsp lemon juice and then taste test before adding more.

3. Garnish with some olive oil and serve. To store in the fridge, place in an airtight container with a little olive oil drizzled over the top and consume within three days.

To read more about the health benefits of aubergines, click here! Plus, there’s a great Caponata recipe, which also works so well as a side dish, on toast or in a lunch box.

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