Baba Ganoush
Charred eggplant turns silky-smooth with tahini and lemon—a smoky, creamy dip that's low-FODMAP and gentle on the gut. Roasting until collapsed makes this nightshade surprisingly digestible for remission phases.
Baba Ganoush
Charred eggplant turns silky-smooth with tahini and lemon—a smoky, creamy dip that's low-FODMAP and gentle on the gut. Roasting until collapsed makes this nightshade surprisingly digestible for remission phases.
Ingredients
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
Instructions
Preheat oven to 450°F (230°C) and line a baking sheet with foil for easy cleanup.
450°F (230°C)Equipment: baking sheet, foilPierce each eggplant 4-5 times with a fork to prevent bursting during roasting.
Equipment: forkTip: Piercing prevents steam buildup and potential burstingPlace eggplants on the prepared baking sheet, spacing them apart for even heat circulation.
Roast for 40-45 minutes, turning halfway through, until the skin is charred and the eggplants have completely collapsed. They should feel very soft when pressed—this thorough cooking is essential for digestibility and flavor.
Tip: The eggplants should look completely deflated and the skin deeply charredRemove from oven and let cool for 10-15 minutes until comfortable to handle.
Slice eggplants in half lengthwise and scoop out the soft flesh with a spoon, discarding the charred skin and as many visible seeds as possible.
Equipment: spoonTip: Removing seeds reduces any residual bitternessTransfer eggplant flesh to a fine-mesh strainer set over a bowl and let drain for 5 minutes. Press gently to release excess liquid—the drier the flesh, the creamier the final dip.
Equipment: fine-mesh strainer, bowlTip: Excess liquid makes the dip watery—squeeze thoroughlyAdd the drained eggplant to a food processor along with tahini, garlic-infused oil, lemon juice, cumin, and salt.
Equipment: food processorPulse 8-10 times until mostly smooth but still slightly textured. You want it creamy, not completely pureed—some texture is authentic.
Tip: Some texture is traditional—don't over-processTaste and adjust seasoning, adding more lemon juice, salt, or tahini as needed.
Transfer to a shallow serving bowl and use the back of a spoon to create swirls on the surface.
Equipment: shallow serving bowl, spoonDrizzle generously with olive oil, sprinkle with fresh parsley, and serve with gluten-free pita chips or well-cooked, peeled vegetable sticks.
Notes
Storage
Refrigerate in an airtight container for up to 5 days. The flavors deepen after 4-6 hours, making this an excellent make-ahead option. Drizzle with fresh olive oil before serving leftovers.
Extra smoky flavor
For intense smokiness, char whole eggplants directly over a gas burner flame, turning with tongs until completely blackened (about 15 minutes), then finish in the oven until completely soft. This adds an authentic Middle Eastern char flavor.
Low-FODMAP garlic note
Traditional baba ganoush uses 3-4 cloves of fresh garlic, which is high-FODMAP. Garlic-infused oil delivers the flavor without fructans—fructans are water-soluble, not fat-soluble, so they don't transfer to oil. Monash University verified.
Sesame substitute
If sesame is a trigger, try sunflower seed butter for a similar creamy texture. It's not traditional, but it's gut-friendly and maintains the dip's richness.
Serve at room temperature
Let the dip sit at room temp for 30 minutes before serving—the flavors are muted when cold. The smoky, creamy character really comes through at room temperature.
Draining is critical
Eggplant releases a lot of liquid when roasted. If you skip the draining step, the dip will be thin and watery instead of thick and creamy.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
