Recipes · appetizer · Mediterranean Diet

Smoky Eggplant and White Bean Dip

Name: Smoky Eggplant and White Bean Dip
Prep time: 15 min
Cook time: 40 min
Total time: 55 min
Cuisine: Mediterranean
Ingredients: 2 whole large eggplants, pricked with a fork; 1 whole garlic head, top cut off to expose cloves; 3 tbsp extra virgin olive oil, plus more for drizzling; 15 oz cannellini beans, drained and rinsed (1 can); 2 tbsp tahini, well-stirred; 3 tbsp fresh lemon juice, from about 1 lemon; 1 tsp smoked paprika; 1/2 tsp ground cumin; 3/4 tsp kosher salt, or to taste; 1/4 tsp black pepper, freshly ground; 2 tbsp water, or as needed for consistency; 2 tbsp fresh parsley, chopped (optional); 4 pieces whole grain pita bread, cut into wedges; 4 cups assorted vegetables, cut into sticks (carrots, cucumbers, bell peppers, celery)

55 min 165 calories6 g proteina serving, estimated Mediterranean Diet Intermittent Fasting DASH Diet Weight Watchers Plant-Based Diet Vegan Diet Vegetarian Diet Flexitarian Diet Anti-Inflammatory Diet Gluten-Free Diet MIND Diet Mayo Clinic Diet Clean Eating Intuitive Eating Mindful Eating 80/20 Diet 16:8 Diet High-Fiber Diet Diabetic Diet Heart-Healthy Diet

This Smoky Eggplant and White Bean Dip is a delightful fusion that brings together the best elements of classic Mediterranean spreads. By charring eggplant until its flesh becomes impossibly tender and smoky, then blending it with creamy cannellini beans, we create a dip that's richer and more substantial than traditional baba ganoush, yet lighter and more complex than standard hummus. The addition of roasted garlic adds a sweet, mellow depth, while smoked paprika amplifies the natural smokiness from the charred eggplant skin. This protein-packed dip is a cornerstone of the Mediterranean diet, combining fiber-rich legumes with nutrient-dense vegetables and heart-healthy olive oil. The cannellini beans provide a silky texture and boost of plant-based protein, making this snack satisfying enough to keep you energized between meals. Fresh lemon juice brightens the earthy flavors, while tahini adds a subtle nuttiness that ties everything together. Perfect for entertaining or meal prep, this dip keeps beautifully in the refrigerator for up to five days and actually improves as the flavors meld. Serve it with a colorful array of crisp vegetables like bell peppers, cucumbers, and carrots, alongside toasted whole grain pita wedges for a complete snacking experience. The contrast of cool, creamy dip against crunchy vegetables creates a textural symphony that's both healthy and utterly addictive. Whether you're looking for a nutritious afternoon snack, a crowd-pleasing appetizer, or a wholesome addition to your mezze spread, this smoky eggplant and white bean dip delivers on all fronts. It's proof that Mediterranean-inspired eating can be both incredibly flavorful and wonderfully good for you.

Ingredients

2 wholelarge eggplants, pricked with a fork
1 wholegarlic head, top cut off to expose cloves
3 tbspextra virgin olive oil, plus more for drizzling
15 ozcannellini beans, drained and rinsed (1 can)
2 tbsptahini, well-stirred
3 tbspfresh lemon juice, from about 1 lemon
1 tspsmoked paprika
1/2 tspground cumin
3/4 tspkosher salt, or to taste
1/4 tspblack pepper, freshly ground
2 tbspwater, or as needed for consistency
2 tbspfresh parsley, chopped optional
4 pieceswhole grain pita bread, cut into wedges
4 cupsassorted vegetables, cut into sticks (carrots, cucumbers, bell peppers, celery)

Method

Preheat oven to 425°F. Line a baking sheet with parchment paper. 0:04
Pierce each eggplant several times with a fork to prevent bursting. Place them on the prepared baking sheet. 0:05
Cut the top quarter off the garlic head to expose the cloves. Drizzle with 1 teaspoon of olive oil and wrap tightly in aluminum foil. 0:05
Place the wrapped garlic on the baking sheet with the eggplants. Roast for 35-40 minutes, until the eggplants are completely collapsed and the skin is charred, and the garlic is soft and golden. 0:06
Remove from the oven and let the eggplants cool for 10 minutes until safe to handle. Allow the garlic to cool as well. 0:04
Cut the eggplants in half lengthwise and scoop out all the soft flesh into a colander set over a bowl. Let drain for 5 minutes to remove excess liquid. Discard the skins. 0:06
Squeeze the roasted garlic cloves out of their skins into a food processor. You should have about 8-10 soft, caramelized cloves. 0:05
Add the drained eggplant flesh, cannellini beans, tahini, lemon juice, smoked paprika, cumin, salt, and black pepper to the food processor with the roasted garlic. 0:05
Process for 1-2 minutes until smooth and creamy, scraping down the sides as needed. With the processor running, drizzle in 3 tablespoons of olive oil until fully incorporated. 0:06
Add water, 1 tablespoon at a time, and pulse until you reach your desired consistency. The dip should be smooth and spreadable but not runny. 0:05
Taste and adjust seasoning with additional salt, lemon juice, or smoked paprika as needed. 0:04
Transfer the dip to a serving bowl. Create a shallow well in the center and drizzle with olive oil. Sprinkle with additional smoked paprika and chopped fresh parsley if desired. 0:05
Toast the pita wedges in a 350°F oven for 5-7 minutes until crisp and lightly golden. 0:05
Arrange the toasted pita wedges and fresh vegetable crudités around the dip and serve immediately. Store any leftover dip covered in the refrigerator for up to 5 days. 0:05

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