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Baba Ganoush is a tasty Middle Eastern dip made with baked eggplants (aka aubergines), garlic, lemon juice and spices. It's naturally low in carbs and is a good source of heart-healthy monounsaturated fats and potassium - just perfect for a keto diet!
There are several ways you can prepare the eggplants. I used the char & bake method, because it's easy and requires minimum hands-on time. If you are having a garden barbecue, you can grill them over an open flame for extra smokiness.
Serve this Low-carb baba ganoush with:
Hands-on Overall
Serving size ~ 1/4 cup
Nutritional values (per serving, ~ 1/4 cup)
Net carbs3.8 grams
Protein2.2 grams
Fat9.5 grams
Calories114 kcal
Calories from carbs 14%, protein 8%, fat 78%
Total carbs6.9 gramsFiber3.1 gramsSugars2.9 gramsSaturated fat1.3 gramsSodium157 mg(7% RDA)Magnesium20 mg(5% RDA)Potassium237 mg(12% EMR)
Ingredients (makes 8 servings)
- 2 large or 3 medium eggplants (750 g/ 1.65 lb) - will yield about 600 g edible parts
- 1/4 cup tahini sesame paste (63 g/ 2.2 oz)
- 1/4 cup lemon juice (60 ml)
- 2 cloves garlic, crushed
- 1/2 tsp ground cumin
- 1/4 tsp chili powder or 1/2 tsp chili flakes
- 2 tbsp fresh parsley (+ more for garnish)
- 1/2 tsp sea salt
- 3 tbsp extra virgin olive oil (45 ml)
- paprika for garnish
Instructions
- Char the eggplants. Place the eggplants on a baking sheet lined with baking foil or strong parchment paper. Using a fork, prick the skin of each of the eggplants several times. Place them under a broiler for 5-8 minutes until the skin in lightly charred. Turn them on the other side half way through the charring.
- Bake the eggplants. Once the eggplants are charred, turn the broiler off and preheat the oven to 220 °C/ 430 °F (fan assisted), or 240 °C/ 465 °F (conventional). Bake for 30-40 minutes. They will get wrinkly and very soft inside when they are done. Charring the eggplants will add a smoky flavour. If you skip this step, add 10 more minutes to the baking time.
- Remove from the oven and leave them to cool down enough to handle. Slit the eggplants.
- Scoop the flesh out. To remove the excess juice, I placed the flesh in a sieve (or you can use a colander) before mixing with the remaining ingredients. Discard the skins and stems.
- If you prefer a chunky texture, place the eggplant flesh on a chopping board and cut into small pieces. Then, in a bowl, mix with all the remaining ingredients (apart from the olive oil and paprika).
- If you prefer a smooth texture, place the eggplant in a food processor and pulse until smooth. I used my Kenwood mixer with a food processor attachment. Transfer into a bowl and add all the remaining ingredients (apart from the olive oil and paprika).
- Place in a serving bowl, drizzle with olive oil and sprinkle with ground paprika and fresh parsley. Enjoy with some freshly cut veggies, Keto Cheesy Crackers or Ultimate Keto Breadsticks. If not using immediately, cover and refrigerate for up to 5 days.
Ingredient nutritional breakdown (per serving, ~ 1/4 cup)
| Net carbs | Protein | Fat | Calories |
|---|
| Eggplant (aubergine), fresh |
| 2.2 g | 0.7 g | 0.1 g | 19 kcal |
| Sesame tahini (unsweetened) |
| 0.9 g | 1.3 g | 4.2 g | 46 kcal |
| Lemon juice, fresh |
| 0.4 g | 0 g | 0 g | 1 kcal |
| Garlic, fresh |
| 0.2 g | 0 g | 0 g | 1 kcal |
| Cumin, ground |
| 0 g | 0 g | 0 g | 0 kcal |
| Chile (chili) powder, spices (ancho, chipotle, Mexican chile powder) |
| 0 g | 0 g | 0 g | 0 kcal |
| Parsley, fresh (spices) |
| 0 g | 0 g | 0 g | 0 kcal |
| Salt, pink Himalayan rock salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 5.1 g | 45 kcal |
| Paprika, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Total per serving, ~ 1/4 cup |
| 3.8 g | 2.2 g | 9.5 g | 114 kcal |
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