Nutritional Facts of Baba Ganoush

This calorie page has been viewed 6221 times Last Updated : Dec 15,2020



How many calories does one cup of Baba Ganoush have?

One Cup of Baba Ganoush gives 99 calories. Out of which carbohydrates comprise 38 calories, proteins account for 11 calories and remaining calories come from fat which is 50 calories. One Cup of Baba Ganoush provides about 5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Baba Ganoush
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baba ganoush recipe | roasted Indian eggplant dip | baba ganoush Lebanese recipe | with images.

baba ganoush is a Middle Eastern style creamy dip most enjoyed for its flavour and texture. Learn how to make roasted eggplant dip. 

Easy baba ganoush is an incredible dip of roasted brinjals flavoured with garlic and cumin, and perked up with a touch of lemon. It has a nice smoky aroma and addictive flavour that everyone loves.

To make baba ganoush, prick the brinjal with a fork, brush it evenly with oil and roast it over an open flame for 10 minutes or till the brinjal turns black from all the sides and the flesh is soft and pulpy. Allow it to cool slightly. Remove the skin and stem and discard them and roughly chop the brinjal. Combine the brinjals, olive oil, tahini paste, garlic, cumin seeds powder, lemon juice and salt in a mixer and blend till smooth. Put the mixture in a bowl, drizzle with olive oil. Serve with cucumber, carrots and breadsticks.

Looking for a warmly flavoured dip to enjoy with bread or veggie sticks? Go for this baba ganoush lebanese recipe without a second thought! Aubergine lovers are sure to love this unique way of cooking them. Try making it when you are bored of using brinjal in sabzis.

The use of tahini paste further adds on to the Mediterranean flavours. Further olive oil is the flavour enhancer. Lemon juice balances the flavours of the dip with its slight tanginess.

Relish roasted eggplant dip with lavash, pita bread or veg sticks. You can also try other Lebanese dips like the Spicy Garlic Hummus or Shatta.

Spicy Garlic Hummus

Spicy Garlic Hummus

Tips for baba ganoush. 1. Do not buy small brinjals for this recipe. They are difficult to roast and form into a paste. 2. Roast on a medium flame for even cooking. 

Is Baba Ganoush healthy?

Yes, this is healthy.

Let's understand the Ingredients.

Brinjal (baingan, eggplant) : Foods like Brinjal have a low glycemic index and good for weight loss. Brinjals are a very good source of fibre. It also prevents blood glucose from shooting up and is good for diabetics. Brinjals are rich in folate, which is required for producing Red Blood Cells (RBC’s) and also helps to prevent anaemia. See all the 7 amazing benefits of baingan.

Olive Oil : Olive oil is a strong antioxidant and good for heart. Also its has anti inflammation properties. This is one of the healthiest oil you can opt for. It has around 77% of MUFA. Olive oil, especially the extra virgin olive oil, is unrefined oil in its natural state and free of chemicals. Moreover, olive oil also possess polyphenols – a type of antioxidant which protects body cells and maintains heart health as well. Popular in Mediterranean cooking, this oil works best for salad dressings or quick sautéing recipes. They cannot be used for prolonged cooking at high temperatures. Note that its a fat at the end of the day so don't consume too much. Read the super article of  which oil is the healthiest, avoid vegetable oil

Garlic : Garlic has been proven to lower cholesterol. The active ingredient allicin present in garlic aids in lowering blood pressure. Garlic is also alleged to help regulate blood glucose levels for diabetics. Garlic is great for the heart and circulatory system. Garlic has an antimicrobial, antiviral and antifungal function and can help in relieving common cold and other viral infections. To boost your immune system have a garlic clove a day. Garlic is a top anti viral food. The thiosulphate compound, Allicin found in garlic acts as a strong antioxidant and protects our body from damage of free radicals.  Read here for complete benefits of garlic

Benefits of Cumin Seeds ( jeera) : The most common benefit of jeera known to many is to soothe the stomach, intestine and the entire digestive tract. Cumin seeds are apparently a very good source of iron. A tbsp. of cumin seeds can fulfil nearly 20% of days iron requirement. Even small quantity of cumin seeds has huge amounts of calcium ( see calcium rich Indian foods ) – a bone supporting mineral. They aid is digestion, weight loss and help reduce inflammation. See det

Lemon, Lemon Juice : Lemon is a very good source of Vitamin C and thus helps in the production of  white blood cells and antibodies in the blood which attacks invading microorganisms, prevents infection and builds immunity. Therefore, Lemon juice is given to prevent common cold. The ascorbic acid in lemon juice helps in absorption of iron from the food. So if you’re iron deficient or have anaemia squeeze a lemon on iron rich recipes. See detailed benefits of lemon, lemon juice.

Cucumber (Kakdi) : With that high water content, cucumber act as a broom for our system to sweep out harmful toxins from our body. The sterols from cucumber aid in managing blood cholesterol levels well and is diabetic friendly. Low sodium and fair amounts of potassium will help to control blood pressure.  Cucumber forms a healthy snack as it's alkaline and a great acidity snack reliever. So you can have it as a snack at work. Better to have it peeled to remove the effects of pesticides. See detailed benefits of cucumber

Carrots (gajjar) : Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness. Carrot is great for the eyes.They relieve constipation, lower blood pressure, have fibre and lower cholesterol. Read the 11 super benefiits of carrots and why to include in your daily diet.

Note : 1 cup = 200 ml (standard cup available in the market). The weight in grams varies for each ingredient.

Can diabetics, heart patients and overweight individuals have Baba Ganoush?

Yes, this recipe is good for diabetics, heart and weight loss. Olive oil is a strong antioxidant and good for heart. Also its has anti inflammation properties. This is one of the healthiest oil you can opt for. It has around 77% of MUFA. Sesame seeds are a storehouse of ironfolic acid and help to prevent iron deficiency  anaemia and boost your energy. The lignans, a type of polyphenol, present in seed does wonders to naturally reduce cholesterol levels. Use low fat curds to make this recipe. 

Can healthy individuals have Baba Ganoush?

Yes. 

Baba Ganoush is high in

1. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole

2. Vitamin C :  Vitamin C is a great defence against coughs and colds.

3. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 62 calories that come from Baba Ganoush?

Walking (6 kmph) = 30 mins
Running (11 kmph) = 10 ins
Cycling (30 kmph) = 13 mins
Swimming (2 kmph) = 17 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per per cup% Daily Values
Energy99 cal5%
Protein2.8 g5%
Carbohydrates9.7 g3%
Fiber11.3 g45%
Fat5.5 g8%
Cholesterol0 mg0%
VITAMINS
Vitamin A221 mcg5%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.2 mg18%
Vitamin B3 (Niacin)1.6 mg13%
Vitamin C30.8 mg77%
Vitamin E0.6 mg4%
Folic Acid (Vitamin B9)61.2 mcg31%
MINERALS
Calcium56.8 mg9%
Iron0.8 mg4%
Magnesium33.1 mg9%
Phosphorus87.3 mg15%
Sodium6.1 mg0%
Potassium409.9 mg9%
Zinc0.5 mg5%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Calories in other related recipes

Reviews

Baba Ganoush
 on 09 Jul 21 08:33 AM
5

I''ve seen the recipes that are on here for the making a bubba ganoush but I am doing my own recipe I like my recipe better five ingredients all together eggplant a quarter teaspoon of salt three tablespoons of lemon one and a half tablespoons of tahini sauce and one clove of garlic for each eggplant if you make three three cloves of garlic put in blender and blend till smooth no other fat or oils added
Tarla Dalal
09 Jul 21 08:19 PM
   Thank you for the feedback. Keep sharing your reviews for the articles and recipes you like.