Baba ghanoush is a creamy, smoky, and savory Middle Eastern dip made from roasted eggplant, tahini, and lemon. For those following IDDSI guidelines, this recipe is modified to suit various texture levels, ensuring that everyone can enjoy the classic flavors in a safe, adapted format. This IDDSI-compliant baba ghanoush is smooth, flavorful, and versatile, ideal as a dip, side, or spread.
Check out the modifications below the recipe for customizing IDDSI-level, style of eating, or energy levels!
Ingredients
Equipment
Method
- Preheat the oven to 400°F (200°C).
- Prick the eggplant a few times with a fork to allow steam to escape, then place it on a baking sheet.
- Roast for 30-40 minutes, or until the eggplant is soft, collapsing, and the skin is charred. Allow it to cool.
- Once cooled, cut the eggplant in half and scoop out the flesh, discarding the skin.
- In a blender or food processor, combine the eggplant flesh, tahini, olive oil, lemon juice, garlic, and salt. Blend until smooth. Add a touch of water or additional lemon juice if needed to reach your desired consistency.
How do I…
Modify the texture?
Puree: Serve as a thick, spoonable dip with a garnish of cumin olive oil
Minced and Moist: Spoon several scoops of baba ghanoush into a bowl and toss with minced (seeded and peeled) cucumber, peppers, couscous, minced parsley. Serve with pregelled garlic crostini garnish
Soft and Bite sized: Serve as a dip with small, bite-sized cubes of pregelled bread or soft vegetables, such as very soft cucumber rounds or roasted bell pepper pieces.
Adjust the macros?
Protein: Adding a bit of greek yogurt can compliment the creaminess and supplement the protein without impacting flavors.
Fat: Tahini is naturally higher in fats; you can reduce the ratio to other ingredients to bring down fat content.
Carbs: The eggplant has decent fiber content to help avoid blood sugar spikes, opt for veggies for serving if watching carbs.
Make it fit my eating style?
Gluten-Free: The dip is naturally free of gluten and use your favorite vegetables, cheese crisps to enjoy.
Dairy-Free/Vegan: Enjoy, this recipe doesn’t need to be modified.
Make it fit my spoons?
Along with pricking the eggplant, also score the eggplant skin with your knife lengthwise. This will help with skin removal after roasting. Roasting in the oven reduces active cooking time.
Why This Recipe Works
Baba ghanoush is naturally creamy and flavorful, making it a perfect dish for IDDSI modification. The eggplant flesh, smoky from the charred skin, rich tahini, and zesty lemon bring out a balanced, complex flavor profile that’s satisfying for anyone, no matter their diet. With slight adjustments to consistency, baba ghanoush becomes a versatile dish that’s suitable across IDDSI levels, offering both flavor and flexibility. Whether served as a dip, spread, or side, this adapted baba ghanoush recipe is a delicious, inclusive option for safe, enjoyable dining.
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