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Instant Pot Baba Ganoush (Paleo, Whole30, Low FODMAP)


  • Author: Gail
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: 5 servings 1x

Description

This 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 Paleo, Whole30 and low FODMAP.


Ingredients

Scale
  • 1 large eggplant (about 16 oz unpeeled)
  • 5 ½ tbsp garlic-infused olive oil, divided
  • 1 cup cold water
  • 2 tbsp tahini (which I buy cheaper at my local grocery store)
  • 1 tbsp lemon juice, freshly squeezed
  • ½ tsp sea salt, plus more for sprinkling
  • 1/8 tsp smoked paprika, plus more for garnish (optional)
  • Freshly chopped parsley, for garnish (optional)

Instructions

  1. 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 oz. Then, chop the eggplant lengthwise into 1” x ½” strips (more or less). Chop the strips in half once horizontally. 
  2. Hit the “Sauté” button on the Instant Pot Pressure Cooker and add 2 tbsp 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 tbsp 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 tbsp of oil between batches and flips (you should have ½ tbsp 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). 
  3. 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. Add the trivet or a vegetable steamer basket (I use one like this) to the inner pot and place all the strips on the trivet or in the steamer.
  4. Close the lid, set the pressure release valve to “Sealing,” hit the “Manual” or “Pressure Cook” button, and set the timer for 2 minutes.
  5. 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. 
  6. Add the eggplant to a large mixing bowl. Mash with a potato masher until your desired chunkiness.* Add tahini, lemon juice, ½ tsp sea salt, 1/8 tsp smoked paprika, and the remaining ½ tbsp of garlic infused olive oil to the bowl and stir until well mixed. Taste the baba ganoush and adjust seasonings, tahini, lemon juice, and garlic-infused olive oil as desired.
  7. Using a spatula, scrape into a serving bowl. Eat using your favourite dipping foods. Paleo / Whole30 / Low FODMAP options: raw vegetables such as sliced carrots, cucumbers and red bell peppers. Low FODMAP options (but not Paleo/Whole30): gluten-free, low FODMAP crackers (I like Good Thins Simply Salt Rice Crackers), gluten-free, low FODMAP pita (if you can find it – I have yet to locate it) or pita chips.

Notes

  • 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 tbsp per serving.
  • Makes about 1 ¼ cups total.

This 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. 

  • Category: Appetizer
  • Method: Instant Pot
  • Cuisine: Lebanese

Keywords: baba ganoush, instant pot baba ganoush, low fodmap baba ganoush, easy appetizers, paleo, whole30