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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
Prep Time: 10 minutes
Cook Time: 1 hour
Total Time: 1 hour 10 minutes
Makes: 8 Servings
Calories: 78 kcal
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 Facts
Low FODMAP Eggplant Dip
Amount Per Serving
Calories 78
Calories from Fat 36
% Daily Value*
Fat 4g6%
Saturated Fat 1g5%
Sodium 3mg0%
Potassium 34mg1%
Carbohydrates 10g3%
Fiber 5g20%
Sugar 3g3%
Protein 3g6%
Vitamin C 1mg1%
Calcium 10mg1%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
