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Easy Eggplant Caviar

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Eggplant caviar
Roasted eggplants make the most satisfying dip! In the Middle East, they call it Baba Ganoush. In France, it is called “Caviar d’aubergines” or eggplant caviar. It can be served as an appetizer or a side with flat bread or crackers. Traditionally, this eggplant dip is served cold in the summer but you can also serve it warm in the colder months.
What I love about this dish is that it tastes so rich and creamy and yet it high in fiber, has just the right amount of good fat and it makes you feel so satisfied! I can eat it everyday! Maybe I was Libanese in a past life!
Choosing the right eggplants:
This recipe calls for big round purple eggplants. Just make sure that they are firm and without any blemishes otherwise, you will get a lot of seeds you will have to remove and end up with little flesh which means less dip!
Roasting
If you have a gas stove, you will be able to make this dip in record time because you will grill them directly on the flame. You can roast a large eggplant in less than 10 minutes! You will also get a nice smoky flavor.  If you don’t, no worry, just roast them in the oven for about 40 minutes.
Blending
You can mash the roasted eggplants with a fork if you like more texture in your dip or use a food processor. Both work fine.

Serve with
Raw vegetables, warm pita bread, crackers, sliced french baguette, your fingers…

TIP: to preserve the freshness of your dip, always drizzle some olive oil before refrigerating.
It will seal the surface and keep the puree from oxidizing.
Or do what we do at home, always lick the bowl clean!

Roasted Eggplant Caviar
 
Author:
Recipe type: Appetizer
Cuisine: French
Ingredients
  • 2 medium eggplants
  • 3 Tbsp olive oil
  • 3 Tbl lemon juice
  • ¼ cup tahini (sesame butter)
  • 1 garlic clove
  • 1 tsp smoked paprika
  • ½ cup fresh parsley
  • salt & Pepper
Putting it Together
  1. METHOD 1: If you have a gas burner (fastest)
  2. Cut the eggplants in half with the skin and put directly over high flames.
  3. Using metal tongs, flip one side until it is well charred, then do the other.
  4. It should take about 5 minutes for the eggplants to be fully roasted and charred.
  5. You know they are done when the eggplants collapse on themselves.
  6. Let the eggplant cool a little and remove the skin which should come of easily but will be messy!
  7. Gently squeeze the eggplant over the sink to remove any liquid left.
  8. METHOD 2: Preheat oven to 450F, move your rack in the upper level.
  9. Place eggplants cut in half on a lined baking dish face down and bake for 35-40 minutes until the flesh is soft when you touch it.
  10. Remove the eggplants from the oven. Without burning your fingers scoop out the middle using a soup spoon.
  11. Place the flesh in a thin thieve to drain the excess water (remember it is a sponge).
  12. MIX
  13. Place the roasted eggplant flesh and remaining ingredients except the olive oil in a food processor and pulse a few times.
  14. Add some olive oil and pulse again. You want to keep a certain texture so don't overdo it.
  15. Taste and season if you need.
  16. Pour into a nice dish, cover and refrigerate for a few hours.
  17. Serve with crackers, on sliced french baguette and with cut raw vegetables.

Some nutritional facts:

  1. Eggplants are rich in water (92%), in minerals (magnesium and zinc) and high in potassium (260 mg/100), making it a great natural diuretic.
  2. They are also rich in easily digestible fiber if steamed or baked (forget deep frying!)
  3. The skin is high in anti-oxydants.
  4. They are good for people with type 2 diabetes because they are high fiber with a low glycemic index.
  5. If you track your calories, you will be happy to know that it is one of the lowest calorie vegetable (18 kcal/100 g), making it comparable to tomatoes, endives or lettuce.
  6. More recent studies even states that it can also help lowering cholesterol. Apparently, they have discovered that eggplant captures the fat and prevent it from seeping into the blood stream. That’s why, if you try to fry it, you will have to use a ton of oil because its fibers absorb everything! So skip the frying and instead steam or bake and let the fiber absorb the internal fat!

Eggplant pureeNo wonder, it is one of the star of the Mediterranean diet!
So why not splurge and start incorporating it in your diet?

 

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As a vegan chef, cooking instructor and food consultant, I am blessed to share my passion for international flavors, a compassionate world, optimal health and healing. You can't have one without the others because they are all interconnected. My culinary journey started in the South of France where I was born, then took me through Europe, onto America, then Asia and South America. I grew up eating delicious rich food my grandmother made (think creamy white and wine sauces) and fresh Mediterranean dishes my mother prepared. My family was by no mean vegetarian or vegan but we weren’t big meat eaters either. This being said, I must confess that I have had my fair share of strange things being served as food as I grew up! But I soon came to realize that it was the sauces, the marinade that tasted so good and that they could have just as well been poured over bread or tofu and it would have been just as good. You know how certain songs bring back a memory of where you were and who you were with when you heard them? Well, I seem to have a memory of food attached to pretty much every place and profound moment I have experienced in my life. It was the way love was shared and cherished all through my life so I am continuing the tradition! But the love is even more healing when there is no pain and sufferings attached to it. Be vegan, it is good for your health and the only sustainable diet for the planet.

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