Healthy Aubergine Mutabal Recipe (video)
Aubergine! As a child I would always say “no way I am eating that!”
I hated it, hated it and hated any way it was cooked. I can’t really think of a valid reason for why I loathed it. I just simply did. Growing older however I came to become fond of this vegetable (which in fact is actually a fruit).
My father just loves aubergine - he eats it in some form at least twice a week. Those who know my father will know that the first thing he thinks of when he wakes up in the morning is “what shall we cook today?”. He is a marvelous cook. Back in the days when my grandmother was alive in Syria he would always prepare platters of fried aubergine with chopped parsley and crushed garlic on the side accompanying other foods served each Friday to feed the crowds visiting her. Any left-over fried aubergine would be used to make mutabal in the evenings, now a days the aubergines are strictly grilled for this dip.
Mutabal is a very easy dip to make, its creamy texture with the contrast of the crunchy walnuts is to die for.
Apart from being delicious, aubergines are healthy and packed with vitamin C, K and B6. They are also loaded with dietary fibers, antioxidants and minerals.
Incorporating this vegetable into a calorie controlled diet is great as it is considerably low in calories. 100 g equals around 25 calories only, so get cooking.
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Makes 1 serving.
- 2 medium size aubergines
- 1 medium clove garlic
- 1 tablespoon tahini
- ½ cup whipped low fat yogurt
- Handful of chopped walnuts
- Place a diffuser on the fire and make holes in the aubergines without cutting the stem off and place them on the diffuser. Once one side is charred turn it over and keep doing so until the whole aubergine is charred. This could take 20 to 25 minutes. Alternatively make holes in the aubergines and place in a 180 c preheated oven for 15 to 20 minutes or until soft.
- When they are ready, place the grilled aubergines on a plate and cover with a kitchen towel - this will help the flesh split from the skin and therefore make it easier to peel.
- Peel and discard the stem. Cut the aubergines into small pieces and with the back of the knife blade mash until you have a grainy puree texture. Add the crushed garlic, tahini, salt and yogurt. Mix well and adjust the salt.
- Finally add the chopped walnuts saving a few to top off the mutabal and mix well.
- Place in a bowl and top with chopped walnuts, parsley and a drizzle of extra virgin olive oil.
- Charring the aubergine on the fire gives it a smoky flavour which elevates the dip.
- You have the choice to bake the aubergine in the oven at 180c, 375f for 15-20 minutes in-stead of charring it on the fire.
- Whipping the yogurt beforehand gives the dip a creamer texture.
- You can omit the walnuts if you suffer a nut allergy.
Per Serving: 1435 Calories; 134g Fat (78.7% calories from fat); 37g Protein; 44g Carbohydrate; 18g Dietary Fiber; 0mg Cholesterol; 31mg Sodium.