High-Protein Roasted Eggplant Dip
Fill up your family or guests with this high-protein roasted eggplant dip brimming with healthy ingredients.
Monica Reinagel, a licensed nutritionist, trained chef and author of “The Inflammation Free Diet Plan,” created this delicious high-protein eggplant dip to please a crowd and fill them up with ingredients that are actually good for them. In addition to eggplant this dip also features fiber-filled cannellini beans, antioxidant-rich olive oil and anti-inflammatory garlic. Serve it with your favorite cut-up crispy vegetables, whole-grain crackers or low-fat chips.
To make this recipe you will need a sharp knife, a medium-sized baking pan, aluminum foil and a food processor or blender.
Nutrition information (per serving)*: Total Fat (5.7g); Carbohydrates (31g); Sodium (479mg); Sugar (7g); Fiber (10g); Cholesterol (1mg); Protein (9g)
2 small eggplants
2 (or more) cloves garlic, roasted if desired
2 Tbsp. olive oil
6 black olives, pitted
1/2 cup (packed) chopped fresh parsley
3 pieces sun-dried tomato
2 cups canned cannellini (white kidney) beans, drained
2 anchovy fillets (or 2 tsp. anchovy paste)
2 Tbsp. lemon juice
1 tsp. salt or to taste
1. Roast the eggplant
Roast the eggplant (and garlic, if desired) in a 400°F oven for 45 minutes or until tender. Allow to cool briefly.
2. Roast the garlic
You can use raw garlic, but if you want to mellow out the flavor, try roasting the unpeeled garlic cloves in a foil packet along with the eggplant. With a sharp knife, cut off the tips of the roasted cloves and squeeze to extract the roasted garlic paste.
3. Peel eggplant and garlic
Peel the eggplant and garlic and place in the bowl of a food processor.
4. Add the rest of the ingredients
Add olive oil, olives, parsley, sun-dried tomato, beans, anchovy fillets, lemon juice and salt.
5. Process ingredients, season and serve
Pulse mixture until smooth. Adjust seasoning to taste. Serve warm or cold.
Ingredient Tips & Benefits
- Cannellini beans are sometimes called white kidney beans or white beans. They are popular in Italian cuisine, have a nutty flavor and are often used in soups. One cup of white beans has more potassium than a banana.
- Eggplants are part of the nightshade family of vegetables, although they are technically a fruit. While they have plentiful nutrients, fiber, protein and antioxidants, some people claim they cause pain and inflammation. There are no scientific studies confirming this, so just monitor how you feel when you eat eggplant or other nightshade vegetables.
- Garlic is a great way to add flavor to any recipe. This member of the allium (onion) family is also low calorie and is rich in vitamin C, vitamin B6 and manganese. It can reduce blood pressure, combat the common cold and is even being studied for its potential ability to relieve inflammation in conditions like rheumatoid arthritis.
*Disclaimer: All nutritional information provided is approximate and based on USDA measurements. Actual amounts may vary based on exact ingredients used, how they are prepared and serving size.
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