This Low FODMAP Eggplant Dip is made from roasted eggplant, tahini, lemon juice and garlic-infused olive oil. We love it as a dip or as a sandwich spread. The pomegranate seeds are optional, but add a bright, fresh, juicy texture and flavor!
Low FODMAP Eggplant Dip By Another Name
You might come across recipes for baba ganoush (or ghanoush or ghanouj) , smoky eggplant dip, moutabel (or moutabal) or roasted eggplant dip and they might be the same as ours – or different!
Some sources state that moutabel would never be made with tahini, and yet, there are many versions that do contain it.
No matter, our Low FODMAP Eggplant Dip is a simple combination of roasted eggplant, a small amount of tahini, lemon juice and garlic-infused oil. Don’t forget the salt; it needs it.
How To Roast Eggplant
If you have the grill going, by all means use it to roast the whole eggplant. You can even nestle the eggplant right in the coals.
If you are working inside, with your oven, the dish will work, too. As you can see in the recipe below, use a high heat and simply roast whole until wrinkled and very soft, usually somewhere between 45 minutes and 1 hour.
Ingredients for Low FODMAP Eggplant Dip
Eggplant Is Low FODMAP
Eggplant is the star of our Low FODMAP Eggplant Dip! Wondering if eggplant is low FODMAP?
Monash University and FODMAP Friendly have both lab tested eggplant (also called aubergine) and have declared it to be low FODMAP in 1 cup (75 g) amounts.
Monash University also tells us that eggplant becomes Moderate for FODMAPs at 2 ½ cups (182 g) and High for FODMAPs at 3 ½ cups (260 g).
Curiously, Monash says that eggplant contains sorbitol. FODMAP Friendly says it contains fructans and a small amount of GOS.
Tahini Can Be Low FODMAP
Tahini is one of those ingredients that we call a High FODMAP Food With A Low FODMAP Serving Size.
Monash has lab tested tahini and reports that 2 Australian tablespoons (30 g) is low FODMAP. As tahini is used as a condiment to enhance flavors and texture in recipes, we can still enjoy it, watching our serving sizes. It does become Moderate for FODMAPs at ¾ cup (185 g) and High at 1 cup (220 g) for hulled tahini. Tahini made with unhulled seeds has the same low FODMAP serving size but becomes Moderate for FODMAPs at ⅖ cup (110 g) and High at ½ cup (125 g).
FODMAP Friendly tested 2 tablespoons, gives it a “Fail”, and reports that it contains mostly GOS with sorbitol, excess fructose, fructans and mannitol in small amounts as well.
Other Ingredients
Lemon juice – We like using freshly squeezed lemon juice, but you can use a high quality frozen, like Minute Maid. We are not big fans of bottled.
Salt – Do not underestimate the need for salt in this recipe. The flavor will be quite flat without it. We prefer kosher salt.
Garlic-Infused Olive Oil – We do like a garlic-infused oil based in olive oil for this recipe. You can make your own, or use a purchased equivalent.
Pomegranate Seeds – Monash has lab tested pomegranate arils (the seeds) and they are low FODMAP in generous ¼ cup portions (45 g). They become Moderate for FODMAPs at ⅓ cup (55 g) and High at ½ cup (87 g). The seeds contain fructans.
How To Make Low FODMAP Eggplant Dip
The success of our Low FODMAP Eggplant Dip hinges on proper roasting of the eggplant. Just make sure that you roast it so that it is completely soft. It should be almost liquified within its skin. You can see below that when I cut it open, the inner flesh is soft and spilling out. It separates quite easily from the skin, which you can see on the upper right.
I like to mash the eggplant in a bowl, manually. The more rustic texture that results rings my bells. If you would like a smoother texture you can process in a food processor fitted with a metal blade. Below you can see how it looks when simply mashed with a fork.
Now it is time to add tahini, lemon juice and salt.
Once your ingredients are added, simply mix until desired texture is reached, as seen below.
Now it is time to scrape into a bowl and enjoy!
Low FODMAP Eggplant Dip
This Low FODMAP Eggplant Dip is made from roasted eggplant, tahini, lemon juice and garlic-infused olive oil. We love it as a dip or as a sandwich spread. The pomegranate seeds are optional, but add a bright, fresh, juicy texture and flavor!
Makes about 2 cups (480 ml); ¼ cup (60 ml) servings; 8 servings
Ingredients:
- 2, large globe eggplants, about 1 ½ pounds/680 g each, washed and dried
- ¼ cup (60 ml) tahini
- 1 tablespoon freshly squeezed lemon juice, or to taste
- Kosher salt
- Garlic-Infused Olive Oil
- Pomegranate seeds; optional
Preparation:
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Position rack in upper part of oven. Preheat oven to 400°F (200°C). Place eggplant directly on rack (or on a rimmed baking sheet if you want to prevent any potential drips in your oven) and roast for about an hour or until the eggplant is super soft, tender and wrinkly. Remove and cool.
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Peel the eggplant and trim away and discard the stem. Mash the flesh in a mixing bowl. If you want it super-smooth, you could purée in a food processor fitted with metal blade. Stir in tahini and lemon juice to taste. Taste and add salt. Scrape into bowl, drizzle with Garlic-Infused olive oil and garnish with pomegranate seeds, if using. Ungarnished Low FODMAP Eggplant Dip can be refrigerated in an airtight container for up to 3 days. Bring to room temperature before serving. We like to serve it with low FODMAP crudité, like cucumber or carrot spears, low FODMAP crackers or spread on a sandwich.
Notes:
Tips
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Eggplant: Monash University and FODMAP Friendly have both lab tested eggplant (also called aubergine) and have declared it to be low FODMAP in 1 cup (75 g) amounts. Monash University also tells us that eggplant becomes Moderate for FODMAPs at 2 ½ cups (182 g) and High for FODMAPs at 3 ½ cups (260 g). Curiously, Monash says that eggplant contains sorbitol. FODMAP Friendly says it contains fructans and a small amount of GOS.
- Garlic-Infused Oil: Make your own Garlic-Infused Oil or buy a commercial equivalent for the easiest way to add garlic flavor to your food. Fructans in garlic are not oil-soluble, so garlic-infused oil is low FODMAP.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
Nutrition
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
