Mediterranean Eggplant Dip Recipe

Eggplants are some of the most exciting ingredients to cook with, and maybe that helps explain why they star in dishes from countries all over the world. From eggplant parmesan, eggplant curry, and stir fry eggplant to eggplant kebabs, stuffed eggplant, and eggplant dip, eggplant adds texture while picking up flavors from other ingredients.

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This recipe is inspired by ingredients of the Mediterranean like tahini, lemon juice, and garlic. Eggplant adds fiber and an antioxidant called nasunin, while olive oil adds heart-healthy monounsaturated fats. You can find tahini, or sesame seed sauce, in Middle Eastern stores or supermarkets, or just swap olive oil if you can’t find it. Choose dense eggplants.

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Serve the dip as a spread on wraps, as a salad dressing, or as a dip for vegetables, whole-wheat pita, or brown rice cakes.

Variations on Healthy Eggplant Dip

• Low-fat protein eggplant dip: Add 1 cup of plain nonfat regular or Greek yogurt
• Spicy eggplant dip: Add diced jalapeno or a pinch of red pepper flakes, with optional cumin
• Herb eggplant dip: Stir in ½-2 cups of chopped fresh herbs like parsley, mint leaves, basil, cilantro, or dill
• Roasted pepper eggplant dip: Roast 1-2 seeded bell peppers and puree them into the dip
• Sun-dried tomato eggplant dip: Add ¼-½ cup of diced sun-dried tomatoes

Other possible mix-ins are diced fresh tomatoes or cucumbers or sliced kalamata or black olives.

Recipe for Eggplant Dip

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Makes 6 Servings

Ingredients:

• 1 large eggplant
• 2 tablespoons of tahini
• 1-2 garlic cloves, peeled and minced
• Juice from ½ small lemon
• (Optional) 1 tablespoon olive oil
• Salt and pepper to taste
• (Optional) garnishes: chopped parsley, smoked paprika, or a drizzle of olive oil

Instructions:

1. Preheat the oven to 400°F. Cut the eggplant in half and spray it with cooking spray. Roast it on a sprayed baking sheet for 30-35 minutes until soft and the skin is wrinkled. Let it cool.
2. Scoop out the flesh of each eggplant half and discard the skin, or use the skin if desired. 
3. Place the eggplant in a blender or food processor, and add the tahini, lemon juice, olive oil, and salt and pepper to taste. Blend until smooth or slightly chunky.

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Nutrition information per serving: 75 calories, 5 grams fat, 1 gram saturated fat, 0 mg potassium, 100 mg sodium, 7 grams carbohydrates, 3 grams fiber, 3 grams sugar (0 g added sugar), 2 grams protein

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