Mutabbal
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| Prep Time |
| 25minutes |
| Cook Time |
| 20minutes |
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Mutabbal
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Ingredients
- 850grams eggplantlarge size
- 2cloves garlicminced
- 4tbsp tahini pastesesame paste
- 1/4cup Lemon Juice
- 1tbsp saltto taste
- 2tbsp olive oil
- dried mint or parsleyfor garnish
Units:
Instructions
- Place the eggplant as is (without peeling) directly on the stove-top over a medium heat..
- Leave it roasting and keep turning from side to side until the skin is blackened and pulp is soft and tender. This process takes about 15 minutes in total.
- Peel the eggplant under running cold water in order to remove the skin easily.
- Put the eggplant in a ball and mash it with a fork.
- Add the minced garlic, salt, tahini, lemon, and half cup of water.
- Mix all ingredients together until well combined.
- Spread the dip in serving plate, drizzle with olive oil and garnish with a pinch of crushed dried mint.
- To be served warm or cold with pita or taboun bread.
- You can add a large spoon of mayonnaise instead of water to give better taste.
Recipe Notes
Contributor: Mariam Abu Alia, 75
Place: Battir – Bethlehem, Palestine
Personal Background:
Housewife
| Recipe’s Personal Background | How did you learn this recipe? | I learned it from family. |
| Is there some memory/historical event connected to this recipe? | No, but Battir is famous for its eggplant. | |
| Personal reference to tradition transmitted by relatives (preparing together, sharing, eating together etc.)? | – | |
| Mediterranean Background | Any tradition this receipe is connected to? If yes, which one? Can you describe it? | Not a tradition but another similar meal: Baba ghanoush. It is very similar to mutabbal, but this is prepared without adding sesame paste. Instead we put tomatoes and onions. |
| Any Festivity this recipe is connected to? If yes, which one? Can you describe it? | There is the Battir Eggplant Festival. | |
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Is your recipe connected to the territory you live in? Is it strictly linked to the specificity of the agricultural environment? | When we buy eggplants, we always ask for eggplants from Battir. | |
| Season (season this food is linked to) | It is cooked in the end of the summer. |
| Ingredient | Nutritional Importance | Health Benefits |
| Eggplant | 1 cup of cubes eggplant provides: • 20 calories • 4.67 g carbohydrate • 2.8 g dietary fiber • 0.16 g total fat • 0.028 g saturated fat • 0 mg cholesterol • 0.83 g protein |
Eggplant might decreases the risk of obesity and overall mortality, diabetes and heart disease. Consumption of eggplant promotes a healthy complexion and healthier hair. The fiber, potassium, vitamin C, vitamin B-6, and phytonutrient content in eggplants all support heart health. The polyphenols in eggplant have been found to exhibit anti-cancer effects. |
| Lemon juice | 1 lemon yields provide: • 12 calories • 4.06 g carbohydrate • 0.2 g dietary fiber • 0 g total fat • 0 mg cholesterol • 0.18 g protein |
Lemon juice is believed to prevent kidney stones. Soothes sour throat, and aids in digestion. Lemon juice is believed to have anticancer properties. Lemon juice helps balance the PH of the body. |
| Olive oil | Source of mono-unsaturated fat. It contains vitamins E and K. | The main fatty acid of olive oil, oleic acid, is more resistant to oxidation than polyunsaturated oils, reducing total and LDL cholesterol (“bad” cholesterol), while increasing the HDL fraction (“good” cholesterol). The phenolic compound of olive oil has anti-inflammatory properties which softens cell membranes while turning them more resistant to the action of free radicals. This protective effect of olive oil also extends to the decrease of arterial blood pressure, to the strengthening of the immune system and to the prevention of certain types of cancers. |
| Garlic | 1 clove of garlic provides: • 4 calories • 0.99 g carbohydrates • g dietary fiber • 0.02 g total fat • 0.003 g saturated fat • 0 mg cholesterol • 0.19 g protein |
Garlic is also a member of the lily or Allium family, which is rich in a variety of powerful sulfur-containing compounds. Garlic has important cardioprotective properties. Garlic is clearly able to lower our blood triglycerides and total cholesterol, even though this reduction can be moderate (5-15%). Garlic also has clear benefits in blood cell and blood vessel protection from inflammatory and oxidative stress. It may also be able to help prevent clots from forming inside of our blood vessels. |
| Tahini paste | 1 tbsp. of tahini provides: • 89 calories • 3.18 g carbohydrates • 1.4 g dietary fiber • 8.06 g total fat • 1.12g saturated fat • 6.57 g Unsaturated fat • 0 mg cholesterol • 2.55 g protein |
Consuming tahini helps boost thiamin intake. The thiamin influences the nervous system, muscles, and digestion. Tahini is also a good source of phosphorus which is important for the strength of bones and teeth and also important for the removal of waste from the kidneys. Tahini has copper which helps keep the blood vessles and bones healthy. |
| Additional information | |
| Is it suggested to eat this meal if you suffer from some disease? If yes, for which one? | It improves the situation of people who have osteoporosis, it nourishes the elderly and it helps people with diabetes. |
| What is the primary base with which your food is prepared? Is this a derivative of oil or another base? | The eggplant is a vegetable; lemon juice comes from the lemon which is a citrus fruit; olive oil is a rich source of polyunsaturated fatty acids. |
| What nutrition related illnesses or deficiencies are common in your area? Are there holistic or nutrition based remedies connected to these aliments? | |
