Description
This Low FODMAP Instant Pot Baba Ganoush is a quick and easy take on Lebanese roasted eggplant dip, a delicious, healthy appetizer or snack. This recipe is also low carb, Keto, Paleo and Whole30 compliant.
Ingredients
Units
Scale
- 1 large eggplant (about 16 ounces unpeeled)
- 5 1/2 tablespoons garlic-infused olive oil, divided
- 1 cup cold water
- 2 tablespoons tahini (sesame seed paste)
- 1 tablespoons lemon juice, freshly squeezed
- 1/2 teaspoon sea salt, plus more for sprinkling
- 1/8 teaspoon smoked paprika, plus more for garnish (optional)
- 1/8 teaspoon liquid smoke (optional)*
- Freshly chopped parsley, for garnish (optional)
Instructions
- Peel the skin off the eggplant using a vegetable peeler. Chop the top and bottom of the eggplant off. Once peeled with bottom and top removed, the eggplant should weigh about 12 ounces. Then, chop the eggplant lengthwise into 1-inch by ½-inch strips (more or less). Chop the strips in half once horizontally.
- Hit the “Sauté” button on your 6-quart Instant Pot, 8-quart Instant Pot, or comparable electric pressure cooker, and add 2 tablespoons of the garlic-infused olive oil. While the pot is heating up, sprinkle the eggplant strips on their two largest sides with salt. Once the display on the Instant Pot reads “Hot,” ensure the oil is evenly covering the bottom of the pot. Using tongs, add half of the eggplant strips, and sear on a single side for 3 minutes without disturbing. Gently remove strips with tongs to a plate, add 1 tablespoon of oil to the pot, and add strips back to the pot to sear on the other side for 3 minutes. Remove seared strips to a plate. Repeat these steps for the other half of the eggplant strips, adding 1 tablespoon of oil between batches and flips (you should have ½ tablespoon of oil remaining once you’re done searing). If the eggplant is sticking greatly to the point of ripping apart, add a bit more oil (minor sticking will occur, which is okay).
- Once all the eggplant strips have been seared, hit “Cancel” on the Instant Pot and pour in cold water. Wait about 15 seconds, then scrape the bottom of the pot clean with a plastic spoon or spatula (I love my Instant Pot spatula). Add the trivet or a vegetable steamer basket to the inner pot and place all the strips on the trivet or in the steamer.
- Close the lid, set the pressure release valve to “Sealing,” hit the "Pressure Cook" button, and set the timer for 2 minutes.
- Once the cooking cycle has completed, quick release the pressure. Open the lid, and using tongs, remove eggplant strips to a colander and place in the sink to cool and drain for a few minutes.
- Add the eggplant to a large mixing bowl. Mash with a potato masher until your desired chunkiness.* Add tahini, lemon juice, ½ teaspoon sea salt, 1/8 teaspoon smoked paprika, 1/8 teaspoon liquid smoke (if using it) and the remaining ½ tablespoon of garlic-infused olive oil to the bowl and stir until well mixed. Taste the baba ganoush and adjust seasonings, tahini, lemon juice, liquid smoke, and garlic-infused olive oil as desired.
- Using a spatula, scrape into a serving bowl. Eat using your favorite dipping foods. Low FODMAP, Paleo & Whole30 options: raw vegetables such as sliced carrots, cucumbers and red bell peppers (low FODMAP up to 1/3 cup or 43 grams per serving). Low FODMAP options (but not Paleo/Whole30): gluten-free, low FODMAP crackers, gluten-free, low FODMAP pita (if you can find it – I have yet to locate it) or pita chips, or gluten-free pretzels.
Notes
- Eggplant: Per Monash University’s Low FODMAP Diet App, eggplant is deemed low FODMAP in quantities of up to 1 cup per serving.
- Tahini is considered low FODMAP in quantities of up to 2 tablespoons per serving.
- Liquid smoke hasn't been tested for FODMAPs, but certain brands (like Wright's) contain only water and hickory smoke concentrate. See my Low FODMAP BBQ Sauce post for in depth info on liquid smoke. You can increase or decrease the amount depending on your desired level of smokiness; however, a little bit goes a long way.
- Servings: Makes about 1 ¼ cups total or five 1/4 cup servings.
This low FODMAP baba ganoush recipe is dedicated to my dear friend, Carrie. For more details that will hit you right in the feels, read the post above.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Appeitzer
- Method: Instant Pot
- Cuisine: Levantine-Inspired
