Creamy, smoky, and rich in flavor, this grilled eggplant dip is inspired by Mediterranean traditions. Perfect as a spread or a dip for raw vegetables or whole-grain crackers, it’s a nutrient-dense option packed with fiber, antioxidants, and heart-healthy fats.
Preparation Time
- Prep: 10 minutes
- Cook: 20 minutes
- Total: 30 minutes
- Servings: 4–6
Ingredients
- 2 medium eggplants
- 1 garlic clove, minced
- 2 tablespoons tahini (sesame paste)
- 2 tablespoons freshly squeezed lemon juice
- 1 tablespoon extra virgin olive oil
- ¼ teaspoon ground cumin (optional)
- Sea salt and ground black pepper to taste
- Fresh parsley or cilantro for garnish (optional)
Instructions
- Preheat grill (or stovetop grill pan) to medium-high.
- Pierce the eggplants a few times with a fork. Grill them whole for 15–20 minutes, turning occasionally, until the skin is charred and the inside is soft.
- Let the eggplants cool slightly, then peel off the skin and discard it.
- Scoop out the flesh and place it in a bowl. Mash with a fork or blend for a smoother texture.
- Add garlic, tahini, lemon juice, olive oil, cumin (if using), salt, and pepper. Stir or blend until creamy.
- Transfer to a serving bowl and drizzle with a bit of olive oil. Garnish with chopped parsley if desired.
Estimated Nutritional Value (Per ¼ cup serving)
| Nutrient | Amount (Approx.) |
|---|---|
| Calories | ~90 kcal |
| Protein | ~2 g |
| Carbohydrates | ~6 g |
| Fat | ~7 g |
| Fiber | ~3 g |
| Vitamin C | ~10% DV |
| Manganese | ~12% DV |
Evidence-Based Health Benefits
1. Promotes cellular protection
Eggplant contains nasunin, an anthocyanin that supports brain cell membrane integrity and fights oxidative stress.
Reference: Noda et al., BioFactors, 2000.
2. Supports cardiovascular health
Olive oil and tahini are sources of monounsaturated and polyunsaturated fats that help regulate cholesterol and reduce inflammation.
Reference: Schwingshackl & Hoffmann, British Journal of Nutrition, 2015.
3. Aids digestive balance
Eggplant is rich in fiber, which supports gut motility and feeds beneficial microbiota.
Reference: Slavin, Nutrition, 2013.
Tips for Best Flavor and Texture
- Roast instead of grill if you lack a grill: Bake the eggplant whole at 400°F (200°C) for 30–35 minutes until soft.
- For added depth, include roasted garlic instead of raw.
- Serve with sliced cucumbers, carrots, or whole-grain pita chips.
- This dip can be stored in the refrigerator for up to 3 days in an airtight container.
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