Description
This creamy vegan moutabel is made with jarred roasted eggplant pulp, making it possible to prepare this classic Middle Eastern-inspired dip in just 10 minutes. Smooth, tangy, and full of flavour, it's delicious with fresh vegetables, keto crackers, or low-carb breads.
Yield: 9 servings of about ⅓ cup (80g) each, totaling roughly 3 cups (715g)
Prep Time: 10 minutes
Storage: refrigerated for up to 4 days.
Ingredients
Instructions
-
Mix all ingredients together in a medium-sized mixing bowl or a serving bowl that will hold at least 3 cups (720ml).
-
If time allows, refrigerate for at least 30 minutes to allow flavors to meld.
-
Top as desired and serve with keto-friendly bread, chips, or veggie sticks. Or, use in wraps or sandwiches. In the picture, I am using my Frying Pan Flatbread for dipping.
Optional toppings: sesame seeds, cumin (seeds or ground), smoked paprika or sumac, crushed red pepper flakes, chopped or dried parsley, and chopped onion, chilis, or bell peppers.
Notes
- Roasted eggplant puree/pulp comes in jars or tins. If you can't find it online or in your local supermarket, try a Greek or Middle Eastern grocer.
- I'm using an unsweetened soy yogurt with no net carbs and a fair bit of protein. It is also pretty low in calories. If you are using a higher-calorie yogurt, like coconut, and want to keep the calories in check, you could omit some of the oil. When looking for lower-carb yogurts, make sure they are unsweetened and try to find one where starch isn't a primary ingredient. The carbs on some vegan yogurts can be quite high.
- Macros for this recipe are calculated with national nutritional data (i.e., NCCDB & USDA entries in Cronometer) for all ingredients apart from yogurt (Alpro No Sugar) and nutritional yeast flakes (a mixture of Bob's Red Mill and Foods Alive unfortified). For the eggplant, I am using "eggplant, cooked" instead of the label data. The macros are almost the same, and this allows me to get all the micronutrient data in my tracking app without creating a custom entry.
- Macro numbers are rounded. Numbers equal to or greater than 10g are rounded to the nearest whole number (e.g. 10g, 11g, 12g, etc.) and numbers below 10g are rounded to the nearest 0.5g (0.5g, 1g, 1.5g ... 9g, 9.5g). Any numbers below 0.5g are given as is (e.g. 0.1g, 0.2g, etc.). Calories are rounded to the nearest multiple of 5.
10-minute moutabel, vegan moutabel, keto moutabel, roasted eggplant dip, easy moutabel recipe, vegan eggplant dip, low carb eggplant dip, Middle Eastern eggplant dip, tahini dip, vegan mezze, soy-free dip, nut-free dip, gluten-free dip, keto dip recipe
