Low FODMAP Roasted Eggplant / Aubergine Dip
Recipe reproduced with permission from Glenda Bishop, a Registered Nutritionist and wellness coach. Recipe reviewed and updated by Hannah Pritchard, a Registered Dietitian and Researcher.
If you have IBS or if you’re experiencing gastrointestinal symptoms, and are currently following a low FOMDAP diet which has been recommended by your healthcare professional, you are not alone, and exploring why gut health matters is a great way to help.
Are you constantly looking for new ways to add flavour to your meals that don’t tip your FODMAP load into dangerous territory?
This low FODMAP eggplant (aubergine) dip has you covered and is surprisingly easy to make.
Many of the spreads or sauces available to buy from the store or supermarkets are high in FODMAPs because they contain garlic and/or onion. This means those store-bought offerings may not always be an option.
Looking for an easy, gut-friendly appetizer? This low FODMAP roasted eggplant dip (or aubergine dip) is creamy, smoky, and naturally garlic-free and onion-free! Perfectly paired with crisp cucumber slices and gluten-free toast sticks for a healthy snack or party platter.
I’ve always been a big fan of using dips as an easy way to add flavour to meals, but I’ve found if you’re cutting back or eliminating FODMAPs, suitable dips are even more useful to add variety.
Suitable low FODMAP dips are incredibly versatile… they make a great snack with suitable crackers or vegetable sticks, are a delicious spread on toast, can be used on sandwiches or wraps to add flavour and moisture (instead of using high fat mayonnaise or butter), and are useful for adding to antipasti platters. And if the versatility of low FODMAP dips isn’t enough to sway you, then maybe the fact that they’re seriously easy to make at home will do the trick.
As far as recipes go, dips are very forgiving because you can stop and taste them as you’re making them, which means you can easily adjust the flavours if something is out of balance. But one of my truly favourite things about homemade dips is that many can be frozen for later use, particularly those that don’t contain dairy products.This means you can store a portion of the dip in the freezer so that it’s ready for when you want it. All you have to do is quickly zap it in the microwave until it’s just defrosted or, if you’re more organised, you can place it in the fridge ahead of time to naturally defrost.
If you’ve never made a dip before, this Low FODMAP Roasted Eggplant (Aubergine) Dip is a really good starting recipe because it’s so easy to make and it tastes lovely. Also, while it’s best to blend dips in a food processor, this dip uses very soft ingredients so you don’t need a fancy high speed food processor to make it work well – the little ones that attach to immersion blenders work well here. And if you don’t have a processor, you could even make this dip by mashing the eggplant/aubergine with a fork, although the texture will definitely be smoother with a processor.
If you fancy more low FODMAP ideas, check out our recipe page, which includes other ideas including this low FODMAP tomato soup. Why not try pickled vegetables - the pickling process helps to reduce the FODMAP content, making pickled red onions, for example, a great addition to meals, snacks and dips too.
Roasted Eggplant/Aubergine Dip
Makes: 2 cups (~240g)
Serving size: 2-3 tbsp per portion
Prep time: 5 mins
Cooking time: 1 hour
Special equipment: Food processor or blender of some sort – this will blend very easily so you don’t need anything too powerful.
Ingredients:
2 large eggplants/aubergines, about 720g
2 tbsp (40ml) tahini
2 tbsp (40ml) lemon juice
2 tsp (10ml) garlic-infused extra virgin olive oil (see notes)
½ tsp salt
2 tbsp (40ml) fresh chives, chopped finely
Extra chives for serving (optional)
Instructions:
1. Preheat the oven to 200°C (fan-forced).
2. Wash the eggplants/aubergines and dry with a clean tea towel.
Prick the skins all over with a fork – this helps them to roast more evenly and dry out a little.
Roast in the oven for 1 hour. When cooked, remove from the oven and allow to cool for 15 minutes.
3. Chop the tops off the eggplants/aubergines, then peel and discard the skins.
Chop the flesh coarsely and place in the food processor. Add the remaining ingredients to the food processor and then blend until smooth.
4. The dip can be used immediately, sprinkled with extra chives (optional). Or it can be stored in the fridge for a couple of days or frozen in portions for later use. Note that the garlic flavour gets stronger when the dip is stored.
To serve:
· Serve as a dip with a suitable low FODMAP bread, crackers or vegetable sticks.
· Use as a spread on toast and top with sliced tomatoes and up to 40g of feta cheese.
· Use as a ‘sauce’ for meats such as lamb.
Ingredient Notes*:
· Based on the recommended portion sizes of individual ingredients in the Monash University Low FODMAP Diet app at the time of publication, this recipe should be low FODMAP provided that the recommended serving size for this recipe is not exceeded.
· Garlic-infused olive oil is a low FODMAP ingredient because FODMAPs are not soluble in oil. It is safest to use a commercially-prepared garlic-infused olive oil.
· This recipe is naturally gluten-free, dairy-free and nut-free. However, if you have an allergy to any of these items, or have coeliac disease or suspected gluten intolerance, please check the labels on any purchased ingredients to ensure they are safe for your requirements or speak to your registered dietitian.
*Based on current data obtained from the Monash University Low FODMAP Diet app
If you'd like help implementing a low FODMAP diet, we are Registered Dietitians and we are here to support you through our evidence-based practice. You can contact us to find out more.
If you’re ready to get personalised dietetic support, you can book a consultation with us.
Take a look at our other pages, to find more delicious low FODMAP recipes and you can read our IBS blogs here.
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