Oven roasted eggplant is combined with tahini, garlic-infused oil and topped with smoked paprika in this Low FODMAP Baba Ganoush (Eggplant Dip) recipe.
I first had baba ganoush at group dinner outing at a restaurant. Someone at the table ordered it and was kind enough to share. If that hadn’t happened, I don’t think I would have ever ordered it or tried it myself. I thought it was unusual, but pretty good. My husband thought that it was just “neutral.”
Eggplant is a vegetable that I do enjoy, but I never think to buy or make anything with it. I’ve been feeling more adventurous and wanting to try new things lately, so I thought I’d look into what I could make with eggplant. Baba ganoush (also called eggplant dip) came to mind. It has been tested by Monash and is considered low in FODMAPs in a small serving size of two tablespoons. Most recipes for eggplant dip do call for lots of garlic, so I use garlic-infused oil instead. This way, larger serving sizes of dip can be tolerated. Fody Garlic Infused Oil is perfect for this dip.
The Ingredients
Baba ganoush gets a lot of its flavor from smoke on a charcoal grill, but I found that you can also bake eggplant and char the skin in the oven with this recipe from allrecipes.com: Traditional Baba Ganoush. I sprinkle some smoked paprika (LOVE!) on top and it’s awesome. I deviated from the allrecipes recipe and went by what tasted good to me. The same ingredients were used, but I changed the amounts to suit my taste.
I know that tahini gets a “red light” on the Monash App because it’s high in FODMAPs, but it is low in FODMAPs (“green light”) in one tablespoon serving sizes. The serving size of two tablespoons baba ganoush falls well within the allowable serving size for tahini. It actually costs a lot less to make my own tahini by buying sesame seeds from the bulk section and using this recipe from Food.com: Homemade Tahini!.
I love this Low FODMAP Baba Ganoush (Eggplant Dip)! Especially eaten with gluten-free rice crackers, Nut Thins, or multi-seed crackers. The smoked paprika is a must. What my husband had to say about the dip? “It’s neutral.”
Bah! I guess I can’t win them all.
Try these other low-FODMAP dip recipes from my collection:
Low FODMAP Baba Ganoush (Eggplant Dip)
Ingredients
- 1 medium eggplant
- 2 tablespoons tahini
- 1 1/2 tablespoons fresh lemon juice
- 1 tablespoon FODY Garlic-Infused Oil
- 1 teaspoon salt
- 1/4 teaspoon red pepper flakes
- 1 tablespoon extra virgin olive oil (or more garlic-infused oil)
- smoked paprika
- fresh chopped parsley
Instructions
- Heat oven to 400 degrees F. Wash eggplant. Cut a shallow slit down one side of eggplant. Place in a baking dish. Place eggplant on lower oven rack and bake 40 minutes. Move to upper oven rack and bake 5 to 10 minutes more to char the skin.
- Let eggplant cool until easy to handle. Peel the skin off and discard.
- Place the eggplant flesh in a food processor. Add the tahini, lemon juice, garlic-infused oil, salt and red pepper flakes. Pulse until smooth.
- Pour into a serving dish, drizzle with the EVOO and sprinkle with the smoked paprika and parsley. Serve with your favorite low-FODMAP crackers, chips, and/or veggies. Remember that a low-FODMAP serving size is two tablespoons!
Adapted from allrecipes.com: Traditional Baba Ganoush
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Excited to try this. I have always loved baba ganoush.
Hope you like it!
I am too !
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Cooking my eggplant now! Above the recipe, it says serving size is 1/4 cup, but at the end of the recipe it says 2 Tbsp. Which is correct?
Thanks for pointing out that discrepancy! Serving size is 2 tablespoons. I will update the recipe card.