• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Easter Treats
  • Recipes
  • About Me
  • Ebooks
  • Subscribe

Through The Fibro Fog

menu icon
go to homepage
  • Easter Treats
  • Recipes
  • About Me
  • Ebooks
  • Subscribe
    • Facebook
    • Instagram
    • Pinterest
  • subscribe
    search icon
    Homepage link
    • Easter Treats
    • Recipes
    • About Me
    • Ebooks
    • Subscribe
    • Facebook
    • Instagram
    • Pinterest
  • ×

    Home » Recipes » Appetizers

    Published: Dec 11, 2021 · Modified: Feb 18, 2023 by Claire · This post may contain affiliate links. As an Amazon associate I earn from qualifying purchases · Leave a Comment

    Zucchini Baba Ganoush

    Jump to Recipe Print Recipe

    This vegan zucchini baba ganoush is perfect as a deliciously healthy dip for the holidays or as party food! It combines roasted zucchini with tahini, herbs and spices for a flavorful dip or spread that is so easy to make.

    zucchini baba ganoush in a white bowl surrounded by vegetables and crackers.

    This zucchini baba ganoush is smoky and delicious, and the best way to use your summer zucchini! If you grow your zucchini / courgette as I do, then you'll know you often end up with so many veggies in your yard. This baba ganoush is the perfect summer dip for BBQs and picnics to use them for!

    Dips and spreads are so versatile, for summer gatherings and holiday celebrations with other plates. Love a healthy dip? Do have a peek at my beetroot hummus and whipped ricotta dip too and serve with breads or crudites for a tasty snack.

    Jump to:
    • 💭 What is zucchini baba ganoush?
    • 🥘 Ingredients
    • 📖 Swaps and variations
    • 🔪 Step by step instructions
    • 💭 Recipe tips and notes
    • 📋 Frequently asked questions
    • 🍽 How to serve
    • 🥣 More dips and spreads
    • 📖 Recipe

    💭 What is zucchini baba ganoush?

    Baba ganoush is a creamy and smooth dip using egg plant / aubergines, olive oil, seasonings, lemon juice and often tahini. It has a slightly smoky flavour and is perfect for dipping with crudites, breads or crackers.

    As egg plant is considered to be higher histamine, I was inspired by a recipe in Ottolenghi's book Plenty More: Vibrant Vegetable Cooking to try a version using zucchini instead. It has a very similar texture, and takes up the flavour of herbs and spices so well.

    My vegan zucchini baba ganoush recipe is completely different to that of Ottolenghi as he uses yoghurt, aged cheese and chilli flakes. The base of zucchini though sparked the idea for me to test out some other ways to make this dip. I really so suggest having fun in the kitchen to see if you can come up with your own versions of classic recipes!

    zucchini baba ganoush with someone dipping a carrot stick into the bowl.

    Make sure to follow the recipe card below for the full ingredients and instructions!

    🥘 Ingredients

    This recipe focuses on zucchini as the main ingredient, and uses herbs, spices and tahini to make the dip. You will need:

    • Zucchini: this is roasted to get that slightly smoky flavour and soften the zucchini.
    • Tahini: adds a lovely sesame flavour, and thickens the dip.
    • Garlic: use fresh garlic cloves, but garlic powder can be used in a pinch.
    • Turmeric and sweet paprika: these give the slightly spicy and smoky flavour, and are both rated as low histamine. I like the Szeged sweet paprika.
    • Parsley: use fresh, for a touch of herbs, and to top the dip too.
    • Apple juice: used in place of lemon juice for a slightly sweet taste.

    📖 Swaps and variations

    Swap apple juice for lemon juice. If you don't follow a low histamine diet, then lemon juice can be used instead of apple juice for a more acidic taste.

    Use regular or smoked paprika. You may also wish to use regular hot or smoked paprika rather than sweet (my low histamine readers will likely want to use sweet paprika). Adjust quantities to taste preference.

    🔪 Step by step instructions

    This zucchini baba ganoush is quite a simple recipe, with the only real time spent on roasting the zucchini and scooping out the flesh. The rest is a 'dump in the blender' and hit blend kind of deal!

    zucchini baba ganoush

    STEP 1

    Slice the zucchini lengthways and cut off the top and tail. Place on a baking tray and drizzle with a little olive oil. Bake for around 30 minutes until they are softened.

    STEP 2

    Use a teaspoon to scoop out the soft middle, leaving the skin aside. It doesn't matter if small bits of the skin are included, but you mainly want the soft middle.

    STEP 3

    Place the zucchini in a sieve and let the excess liquid run out. Discard the water. I know, the zucchini doesn't look pretty at this point but it will taste great I promise!

    STEP 4

    Add the zucchini to a blender along with your other ingredients of tahini, garlic, apple juice and herbs and spices. Blend to form your dip.

    I use a Nutri-Bullet, but you can also use a food processor.

    💭 Recipe tips and notes

    • Scoop out the centres of the zucchini and don't include the skins in the dip.
    • Make sure the centres of the zucchini are soft and fork tender. If not, cook for a few more minutes.
    • I suggest making sure to strain the zucchini after it has roasted in the oven. This removes excess liquid, and makes the zucchini dip nice and thick.
    • Not a fan of spice? You can enjoy this dip without it!

    📋 Frequently asked questions

    Why is my baba ganoush watery?

    Baba ganoush can be too watery if it hasn't been strained of excess water.

    How do I blend this zucchini dip without a blender?

    You can also use a fork to mash the roasted zucchini.

    Is this baba ganoush vegan?

    Yes, it's a vegan, gluten free and low histamine dip.

    🍽 How to serve

    Have a buffet-style dinner planned for hosting guests? Or for your evening meal for the holidays? This baba ganoush will work perfectly alongside other plates.

    • Serve with my air fryer pita chips, crackers, breads or my chia and flax crackers for a gluten free option.
    • Crudites such as carrot, celery and radishes are a healthy option!
    bowl of zucchini baba ganoush surrounded by carrot sticks and herbs.

    🥣 More dips and spreads

    Head over to my appetizers page to find fun recipes such as my vegan cauliflower hummus and my whipped ricotta and herb crostini. Some recent ideas to enjoy:

    • Brussels sprouts on a white plate on a wooden board.
      Air Fryer Frozen Brussels Sprouts
    • sweet potato wedges on a light grey plate next to a small bowl of tahini.
      Air Fryer Sweet Potato Wedges
    • red and yellow mini peppers on a light grey mottled plate.
      Air Fryer Mini Peppers
    • stack of grated potato fritters on a white plate with fresh herbs and glass of water in the background.
      Grated Potato Fritters

    I’m always in the kitchen, so come join me on Instagram, Facebook and Pinterest to be the first to hear of new recipes. And please do leave a star rating ⭐⭐⭐ if you've tried the recipe!

    📖 Recipe

    spicy zucchini baba ganoush vegan gluten free low histamine dip

    Zucchini Baba Ganoush

    Claire
    This smoky vegan zucchini baba ganoush is a fun and flavourful dip, perfect as a snack or as party food. Vegan, gluten-free and low histamine recipe.
    5 from 2 votes
    Prevent your screen from going dark
    Print Recipe Pin Recipe
    Prep Time 10 mins
    Cook Time 30 mins
    Total Time 40 mins
    Course Appetizer, Party food, Sauces, Side Dish
    Cuisine American, British, Middle-East
    Servings 4 servings
    Calories 88 kcal

    Equipment

    • Food processor
    • Baking tray
    • Parchment paper

    Ingredients
     
     

    • 2 large zucchini
    • 2 tablespoon tahini
    • 1 teaspoon olive oil
    • 2 tablespoon apple juice (lemon juice if not low histamine)
    • 1 garlic clove
    • 1 teaspoon sweet paprika
    • ½ teaspoon turmeric
    • 1 tablespoon parsley
    • pinch salt
    • pinch black pepper optional

    For garnish

    • pumpkin seeds
    • 1 tablespoon parsley

    Instructions
     

    • Preheat the oven to 200C / 390F and line a baking tray with parchment paper.
    • Top and tail the zucchini, and slice lengthways. Place on the baking tray, drizzle with olive oil and roast for 30 minutes or until the centre is soft. Set aside to cool.
    • Scoop the soft centre out of the roasted zucchini with a spoon. Place the zucchini in a sieve over a bowl and allow the excess liquid to drain through. Press down with a fork, if required, to remove more liquid.
    • Add the zucchini to a blender with the other ingredients. Blend to a thick dip.
    • Spoon into your serving bowl, top with pumpkin seeds and fresh parsley and serve with crudites, crackers or breads.

    Notes

    • Scoop out the centres of the zucchini and don't include the skins in the dip.
    • Make sure the centres of the zucchini are soft and fork tender. If not, cook for a few more minutes.
    • Straining the zucchini is important as you want to remove excess liquid to form a thick and creamy dip. It will be too watery if you don't strain it.
    • Not a fan of spice? You can enjoy this dip without it!
    • Please note that nutritional information is offered as a courtesy. It is auto-generated and should be understood to be an estimate.
     
    Swiss Interest Group Histamine Intolerance
    All ingredients score 0 on the SIGHI list, with the exception of:
    • garlic, which scores 1.
    • tahini (sesame seeds), which scores 1. Note that this is a potential allergen so only use if you know you tolerate well.
    • black pepper, which scores 2.

    Nutrition

    Calories: 88kcalCarbohydrates: 8gProtein: 3gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 2gSodium: 18mgPotassium: 495mgFiber: 2gSugar: 5gVitamin A: 743IUVitamin C: 32mgCalcium: 43mgIron: 1mg
    Tried this recipe?Mention @lowhistaminekitchen or tag #lowhistaminekitchen!
    Tweet
    Share
    Pin
    Share

    More Fun & Healthy Appetizers

    • pita chips on a light beige plate next to a rosemary sprig.
      Easy Air Fryer Pita Chips
    • turkey rissoles on parchment paper on a wooden board next to garlic cloves and fresh herbs.
      Easy Turkey Rissoles
    • pesto Brussels sprouts in a white bowl next to a bowl of pesto, garlic cloves and basil leaves.
      Pesto Brussels Sprouts
    • whipped ricotta crostini with various toppings on a round wooden board.
      Whipped Ricotta Crostini

    Reader Interactions

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Hi, I’m Claire. After a diagnosis of MCAS I began to follow a low histamine diet, which has helped me manage my symptoms. Here I hope to show that a restrictive diet can still be full of flavourful meals, and help you enjoy being creative in the kitchen.

    More about me →

    Easter Treats

    • cardamom apple fritters on a wooden board.
      Cardamom Apple Fritters
    • honey spelt cookies on a wire rack.
      Honey Spelt Cookies
    • maple syrup flapjacks on parchment paper on a wire rack.
      Maple Syrup Flapjacks
    • cardamom oatmeal cookies
      Cardamom Oatmeal Cookies
    • blackberry oatmeal cookies next to a bowl of blackberries.
      Blackberry Oatmeal Cookies
    • oatmeal bliss balls on a wooden board.
      Oatmeal Bliss Balls

    Featured On

    company names including Parade, Feed Feed, yahoo, finding vegan and food gawker.

    Popular Recipes

    • creamy paprika chicken in a light grey skillet.
      Creamy Paprika Chicken
    • beetroot butternut squash salad in a cream bowl.
      Butternut and Beetroot Salad
    • pesto ricotta pasta in a light grey bowl on a beige cloth with a for on it next to a glass jar of pesto.
      Ricotta Pesto Pasta
    • cooked frozen cauliflower rice garnished with parsley in a cream bowl on a blue cloth.
      How to Cook Frozen Cauliflower Rice

    As an Amazon associate I earn from qualifying purchases.

    Please see my disclaimer. I am not a doctor or healthcare professional. All posts are for informational purposes only and do not constitute medical advice in any way.

    veda ambassador logo.

    Footer

    ↑ back to top

    About

    • About Me
    • Disclaimer
    • Accessibility
    • Privacy Policy

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Contact Me

    Copyright © 2023 Through The Fibro Fog