The Babaganoush , or eggplant caviar , is a typical starter of the Middle East. It is a sauce made from aubergine and tahina pulp , sesame cream, flavored with mint, garlic, paprika and lemon.
It is ideal for seasoning raw vegetables or to eat spread on bread croutons. It is generally served together with pita bread or naan bread, two typical Arabic breads, or to accompany falafel , the chickpea balls of the Middle Eastern culinary tradition.
The original recipe for Babaganoush (or Baba ganoush) requires that the eggplants are cooked in the oven for over an hour, peeled and blended in the mixer. But, to reduce the preparation time, you can also cook them in the microwave at maximum power: 5 minutes will be enough. Or, especially when it’s very hot, you can prepare Babaganoush with the recipe without the oven : simply peel the aubergines and cook them in a pan with very little oil.
In the same way, you can prepare Babaganoush without tahina or flavor it with the spices you prefer.
The Baba ganoush salsa is healthy, inviting and well-balanced , very easy to prepare and excellent also be enjoyed on a diet, maybe instead of the classic vegetable garnish. Try it to take advantage of all the beneficial properties of eggplants.
Traditionally served as an appetizer , babaganoush is perfectly suited to a thousand occasions, from aperitifs with friends to Sunday brunch. Transported in an airtight container will also make all participants in a picnic happy .
Perhaps the best way to enjoy this Arabic and Jewish eggplant cream is to spread it generously on pita bread . We can assure, however, that any type of bread happily accompanies this delicacy. Babaganoush is also an exceptional dipping for raw vegetables such as carrots , fennel andcelery .
Babaganoush: the nutritional properties
There are two ingredients behind this tasty recipe: aubergines and tahina . Here are their main nutritional properties.
- The eggplant contains a large amount of water and minerals that make purifying and re-mineralizing . In addition, they have an antioxidant action thanks to anthocyanins, flavonoids responsible for their purple color. Excellent source of potassium , they are also rich in B vitamins . Thanks to the presence of fibers, in particular pectin, they are satiating and digestive . One more reason, alongside the abundance of water and the low content of calories (just 18 mg per 100 g), to enjoy them even on a diet.
- The sesame sauce , also called tahini , is a paste prepared starting from sesame seeds , widely used in the Middle East and Asian countries. Sesame is rich in B vitamins and mineral salts such as iron, calcium, magnesium, phosphorus and zinc .
Thanks to these properties, it helps the proper functioning of the digestive system . It also contains several substances that have antioxidant effects that counteract cellular aging and help keep cholesterol levels low . The tahina has a high calorie (595 calories per 100 grams), so it is gooddo not exceed with the portions: on the other hand it has a very intense flavor , so it takes very little to prepare the Babaganoush.
The recipe for Babaganoush or eggplant caviar
Portions : 6 People
Calories per Person : 78
Total calories : 472
- 2 eggplant (about 800 g)
- 1 spoon lemon juice
- 40 g tahina
- 1 spoon extra virgin olive oil
- 1 clove garlic
- 1 teaspoon paprika sweet
- qb mint leaves
- qb salt
- qb pepper
Wash the aubergines and dry them.
Place them on a baking sheet lined with parchment paper and bake at 180 ° for 90 minutes. Alternatively, you can cook them for 5 minutes in the microwave at maximum power.
Let them cool and peel them.
Cut the eggplant pulp into pieces and pour it into a mixer together with the rest of the ingredients.
Blend until you get a cream with a soft consistency.