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Baba Ganoush

Making Eggplant Easily Digestible

Eggplants (aubergines) belong to the nightshade family and contain solanine, bitter compounds, and tough fibers that can sometimes cause bloating or indigestion. To make eggplant as gentle on digestion as possible:

  1. Cook thoroughly: Ensure the flesh is completely soft, collapsed, and silky smooth. Undercooked eggplant is hard to digest.
  2. Peel the skin completely: Discard all skin, as it contains the highest concentration of solanine and tough insoluble fiber.
  3. Drain bitter liquid: Let the roasted flesh rest in a colander for 10–15 minutes to strain out excess bitter liquid before mashing.
  4. Discard dense seed pockets: If using large or mature eggplants, scoop out clusters of seeds, which carry most of the bitterness.

Classic Baba Ganoush (Mutabbal)​

The classic creamy roasted eggplant dip with tahini.

  • Eggplants (large): 2 (~1 kg / 2 lbs)
  • Tahini: 3 tbsp
  • Yogurt: 3 tbsp
  • Garlic cloves (minced): 2
  • Lemon juice (fresh): 2 tbsp
  • Extra virgin olive oil: 2 tbsp
  • Salt: 1/2 tsp
  • Ground cumin: 1/2 tsp
  • Fresh parsley (chopped): 2 tbsp (for garnish)
  • Pomegranate seeds: 2 tbsp (optional garnish)
  1. Set the oven broiler to high. Line a baking sheet with foil or parchment paper.
  2. Prick the eggplants in several places with a fork (or cut them in half lengthwise).
  3. Place on the baking sheet and broil in the oven for 30 minutes (turning every 10 minutes if broiling whole) until the skin is deeply charred and the flesh is completely tender and collapsed.
  4. Allow the eggplants to cool slightly until manageable, then peel off and discard the charred skins.
  5. Chop in smaller pieces and transfer to a colander to drain for 10 minutes.
  6. Transfer the drained eggplant flesh to a bowl and mash finely with a fork for a traditional textured dip (or pulse briefly in a food processor if you prefer a smoother consistency).
  7. Add the tahini, yogurt, minced garlic, lemon juice, extra virgin olive oil, salt, and ground cumin to the mashed eggplant. Stir vigorously until the tahini and yogurt are thoroughly mixed into a creamy texture.
  8. Adjust salt and lemon juice to taste.
  9. Spread the dip into a shallow serving bowl, create a shallow well in the center with a spoon, drizzle with extra virgin olive oil, and garnish with chopped parsley and pomegranate seeds.

Lebanese Baba Ghanouj​

In Lebanon, traditional Baba Ghanouj is a chunky roasted eggplant salad dip made with fresh vegetables, walnuts, pomegranate molasses, and herbs (without tahini).

  • Eggplants (large): 2 (~1 kg / 2 lbs)
  • Tomato (finely diced): 1 medium
  • Bell pepper (finely diced): 1/2 medium
  • Scallions (finely chopped): 2
  • Garlic cloves (minced): 2
  • Lemon juice (fresh): 2 tbsp
  • Pomegranate molasses: 1.5 tbsp
  • Extra virgin olive oil: 3 tbsp
  • Walnuts (chopped): 3 tbsp
  • Fresh mint (finely chopped): 2 tbsp
  • Fresh parsley (finely chopped): 2 tbsp
  • Salt: 1/2 tsp
  • Pomegranate seeds: 2 tbsp (for garnish)
  1. Set the oven broiler to high. Line a baking sheet with foil or parchment paper.
  2. Prick eggplants with a fork and broil in the oven for 30 minutes (turning every 10 minutes) until charred and fully tender.
  3. Allow to cool slightly, then peel off the charred skins and drain the flesh in a colander for 10 minutes.
  4. Coarsely chop the eggplant flesh on a cutting board using a chef's knife.
  5. In a mixing bowl, combine the chopped eggplant, diced tomato, bell pepper, scallions, minced garlic, walnuts, fresh mint, and fresh parsley.
  6. In a small bowl, whisk together the lemon juice, pomegranate molasses, extra virgin olive oil, and salt.
  7. Pour the dressing over the eggplant mixture and toss gently until well combined.
  8. Transfer to a serving platter, drizzle with additional olive oil and a dash of pomegranate molasses, and top with pomegranate seeds and chopped walnuts.