Monday, July 10, 2017

Low-FODMAP Baba Ganoush (Eggplant Dip)

Low-FODMAP Baba Ganoush (Eggplant Dip)  /  Delicious as it Looks

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. Of course, it should be free of onion and garlic too. Most recipes for eggplant dip do call for lots of garlic, so I use garlic-infused oil instead. The FODY Food. Co. brand is perfect for this dip.

Low-FODMAP Baba Ganoush (Eggplant Dip)  /  Delicious as it Looks

I know baba ganoush gets a lot of its flavor from smoke on a charcoal grill, but I found that you can also bake it and char the skin in the oven with this recipe from Traditional Baba Ganoush. I sprinkle some smoked paprika (LOVE!) on top and it's awesome. I sort of deviated from the allrecipes recipe and went by what tasted good to me. I kept to the same ingredients, but 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. I actually find it costs a lot less to make my own tahini by buying sesame seeds from the bulk section and using this recipe from Homemade Tahini!.

Low-FODMAP Baba Ganoush (Eggplant Dip)  /  Delicious as it Looks

I love this dip! I like to eat it with 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.

Low-FODMAP Baba Ganoush (Eggplant Dip)  /  Delicious as it Looks

print recipe

Baba Ganoush (Eggplant Dip)
Low-FODMAP, Gluten-Free, Dairy-Free, Vegan
makes about 2 cups
serving size: 2 tablespoons


1 medium eggplant
2 tablespoons tahini
1 1/2 tablespoons fresh lemon juice
1 tablespoon FODY Food Co. Garlic-Infused Oil
            (or try my homemade)
1 teaspoon salt
1/4 teaspoon red pepper flakes
1 tablespoon extra virgin olive oil
smoked paprika
fresh chopped parsley

  1. 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.
  2. Let eggplant cool until easy to handle. Peel the skin off and discard.
  3. 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 Traditional Baba Ganoush

Disclosure: I am an affiliate of FODY Foods, which means that if you click on any of the links and purchase the product, I receive an affiliate commission. However, please note that I only recommend products that I myself enjoy, am excited about, and that I feel provide value to my readers. I am disclosing this in accordance with the Federal Trade Commission's 16 CFR, Part 255 "Guides Concerning the Use of Endorsements and Testimonials in Advertising."