Eggplant Dip

This recipe makes a healthy, low fat, low calorie eggplant dip. It’s a tasty snack served with vegetable sticks and also makes a delicious addition to a salad sandwich. Perfect for individuals who follow gluten, lactose free or vegan diets, as well as those trying to lower their cholesterol levels.

• Ingredients
• Method
• Nutritional Content

Ingredients:

• 2 medium (500 grams) eggplants
• 2 cloves of garlic
• 1 small onion finely chopped
• ½ cup of continental parsley, finely chopped
• 1 tablespoon tahini paste (or 20 grams dry roasted sesame seeds)
• Juice of one lemon
• Salt and pepper to taste

 

Method

1. Prick the eggplants with a fork and dry bake for 30 minutes or until soft;
2. Allow the eggplants to cool. Peel and roughly chop them;
3. Put all the ingredients in a blender and whizz briefly until you achieve the desired consistency. You can make the dip completely smooth or leave it chunky as you prefer;
4. Pour the dip into a serving bowl and chill to serve.

 
Preparation time: 15 minutes
Cooking time: 30 minutes
Difficulty rating: Easy
 
Tips:

• Serve with fresh wholegrain bread for a light and healthy lunch that’s high in fibre. Fibre is an important micronutrient which is used by the gastrointestinal system to digest food;
• Serve with a green salad for a meal that provides loads of vitamins and minerals to keep your body healthy;
• Serve as a snack with vegetable sticks or crackers at you next party;
• Serve on a dip and salad platter, for example with Cucumber, yoghurt and mint salad.

 

Nutritional content:

Nutritional analysis per serve:

Energy	311.78 kJ 74.52 cal
Protein	3.11 g
Total fat	3.57 g
Saturated fat	0.39 g
Carbohydrates	5.11 g
Total sugars	4.87 g
Fibre	5.10 g
Sodium	19.78 mg
Cholesterol	0 mg
Potassium	464.88 mg

 

More Information

For more information on nutrition, including information on types and composition of food, nutrition and people, conditions related to nutrition, and diets and recipes, as well as some useful videos and tools, see Nutrition.