Super Yummy Mutabal Recipe

Mutabal, a delectable Levantine dish, is a creamy, smoky eggplant dip that delights the palate. This traditional Middle Eastern recipe is often confused with baba ghanoush, but the two have distinct differences. Mutabal is characterized by its smooth texture and tangy taste, primarily due to the generous addition of yogurt, which is absent in baba ghanoush.

To prepare mutabal, large eggplants are first charred over an open flame or roasted in the oven until their skins are blackened and the flesh becomes soft and smoky. Once cooled, the eggplants are peeled, and the tender insides are mashed to a creamy consistency. The addition of tahini, a sesame seed paste, imparts a rich, nutty flavor, while yogurt adds creaminess and a slight tang. Fresh garlic, lemon juice, and a drizzle of olive oil enhance the dip’s complexity, creating a perfect balance of flavors.

Mutabal is traditionally garnished with pomegranate seeds, fresh parsley, and a sprinkle of paprika, adding a touch of color and freshness. This versatile dip is typically enjoyed with warm pita bread or as a side dish accompanying grilled meats and vegetables, making it a staple in Middle Eastern cuisine.

Kitchen Tools Needed

Grill or Oven
Tongs
Mixing Bowl
Knife
Cutting Board
Spoon
Fork (for mashing)
Whisk or Spatula
Serving Dish
Garlic Press (optional)

Ingredients for Mutabal

2 large eggplants
2 tablespoons tahini (sesame seed paste)
1/2 cup plain yogurt
2 cloves garlic, minced
2 tablespoons lemon juice
2 tablespoons olive oil
Salt, to taste
Freshly ground black pepper, to taste
1 tablespoon fresh parsley, chopped (for garnish)
Pomegranate seeds (optional, for garnish)
Paprika (optional, for garnish)

How To Make Mutabal ?

Preparing the Eggplants

Start by preheating your grill or oven to high heat. If using a grill, place the whole eggplants directly on the grill grates. If using an oven, place the eggplants on a baking sheet. Roast or grill the eggplants until the skin is charred and the flesh is soft, turning occasionally to ensure even cooking. This process should take about 20-30 minutes. Once the eggplants are tender, remove them from the heat and let them cool.

Preparing the Dip

Once the eggplants are cool enough to handle, peel off the charred skin. Transfer the peeled eggplants to a mixing bowl and mash the flesh with a fork until smooth. You can also chop the eggplant into small pieces if you prefer a chunkier texture.

Add the tahini, plain yogurt, minced garlic, lemon juice, and olive oil to the mashed eggplant. Mix well until all the ingredients are thoroughly combined. Season the mixture with salt and freshly ground black pepper to taste. Taste and adjust the seasoning as needed.

Serving

Transfer the mutabal to a serving dish. Drizzle a little more olive oil over the top. Garnish with chopped fresh parsley, pomegranate seeds, and a sprinkle of paprika, if desired. Serve the mutabal with warm pita bread or as a side dish with grilled meats and vegetables. Enjoy this creamy, smoky dip as part of your Middle Eastern feast!

What to Serve with Mutabal?

Warm Pita Bread: Perfect for dipping and scooping up the creamy mutabal.
Fresh Vegetables: Sliced cucumbers, carrots, bell peppers, and celery sticks complement the dip’s flavors.
Grilled Meats: Lamb kebabs, chicken skewers, or grilled beef are excellent protein-packed accompaniments.
Falafel: These crispy chickpea patties pair well with the smooth texture of mutabal.
Tabbouleh: A fresh, tangy parsley and bulgur salad that adds a refreshing contrast.
Hummus: Another classic Middle Eastern dip that pairs well on a mezze platter.
Stuffed Grape Leaves: These vine leaves filled with rice and herbs add a delightful texture contrast.
Olives and Pickles: The briny, tangy flavors enhance the richness of the mutabal.
Roasted Vegetables: Carrots, zucchini, and eggplant can be roasted and served alongside for a hearty side.
Pita Chips: For a crunchy dipping alternative to soft pita bread.
Lentil Soup: A warm, hearty soup to complement the cold, creamy dip.
Labneh: A creamy, strained yogurt that adds another layer of dairy richness to your spread.
Marinated Feta: Cubes of feta cheese marinated in olive oil and herbs make a salty, tangy addition.

Health Benefits of Mutabal

Rich in Antioxidants: Mutabal is primarily made from eggplants, which are rich in antioxidants like nasunin. These compounds help protect cells from damage caused by free radicals, reducing the risk of chronic diseases.

Good Source of Fiber: Eggplants provide dietary fiber, which aids in digestion, promotes a healthy gut, and helps maintain steady blood sugar levels. This can be particularly beneficial for weight management and preventing constipation.

Heart Health: The olive oil used in mutabal is rich in monounsaturated fats, which are known to improve heart health by reducing bad cholesterol levels (LDL) and increasing good cholesterol levels (HDL).

Supports Bone Health: Tahini, a key ingredient in mutabal, is made from sesame seeds, which are high in calcium, magnesium, and phosphorus. These minerals are essential for maintaining strong and healthy bones.

Boosts Immune System: Garlic, another ingredient in mutabal, has been shown to enhance the immune system’s function, thanks to its antimicrobial and antioxidant properties.

Promotes Healthy Skin: The combination of antioxidants, healthy fats, and vitamins in mutabal can contribute to healthier, more radiant skin by combating inflammation and supporting skin cell regeneration.

Low in Calories: Mutabal is relatively low in calories, making it a nutritious option for those looking to maintain or lose weight without sacrificing flavor.

Supports Muscle Function: The potassium content in eggplants helps regulate fluid balance and muscle contractions, which is essential for overall muscular health.

Provides Essential Vitamins and Minerals: Mutabal contains various vitamins and minerals, including vitamins C, K, B6, and manganese, all of which are crucial for maintaining overall health and well-being.

Tips and Tricks for Making Mutabal

Char the Eggplants Well: Ensure the eggplants are thoroughly charred on the outside for a smoky flavor. This step is crucial for achieving the characteristic taste of mutabal.
Cool Before Peeling: Allow the roasted or grilled eggplants to cool before peeling to make the process easier and prevent burning your hands.
Drain Excess Moisture: After mashing the eggplant, let it sit in a sieve for a few minutes to drain any excess moisture. This helps achieve a thicker, creamier consistency.
Use Fresh Ingredients: Fresh garlic, lemon juice, and high-quality olive oil will enhance the flavors of your mutabal.
Adjust Tahini and Yogurt to Taste: Depending on your preference, you can adjust the amounts of tahini and yogurt to achieve your desired level of creaminess and tanginess.
Mix Thoroughly: Ensure all ingredients are well combined for a smooth and consistent dip. Using a whisk can help achieve a more uniform mixture.
Taste and Adjust Seasoning: Always taste your mutabal before serving and adjust the salt, pepper, and lemon juice to suit your palate.
Garnish for Presentation: Garnish with fresh parsley, pomegranate seeds, and a sprinkle of paprika or sumac for an attractive and flavorful finish.
Serve at Room Temperature: Mutabal is best served at room temperature, allowing the flavors to meld and be more pronounced.
Prepare in Advance: Making mutabal a few hours ahead of time allows the flavors to develop and intensify, making it even more delicious.
Store Properly: Store mutabal in an airtight container in the refrigerator for up to three days. Stir well before serving if any separation occurs.
Experiment with Flavors: Try adding a pinch of cumin or smoked paprika for an extra layer of flavor, or mix in a bit of finely chopped roasted red pepper for a sweet twist.

Variations

Spicy Mutabal: Add finely chopped chili peppers or a dash of cayenne pepper for a spicy kick.
Herbed Mutabal: Mix in fresh herbs like cilantro, mint, or dill for a fragrant twist.
Roasted Red Pepper Mutabal: Blend in roasted red peppers for a sweet and smoky flavor addition.
Nutty Mutabal: Add a handful of toasted pine nuts or walnuts for a crunchy texture and nutty taste.
Smoked Paprika Mutabal: Sprinkle smoked paprika into the mixture to enhance the smokiness.
Garlic Lover’s Mutabal: Increase the amount of garlic for a more robust, garlicky flavor.
Lemon Zest Mutabal: Add grated lemon zest for a bright, citrusy note.
Tahini-Free Mutabal: For a lighter version, omit the tahini and replace it with additional yogurt.
Yogurt-Free Mutabal: Use silken tofu or a dairy-free yogurt alternative to make a vegan-friendly version.
Caramelized Onion Mutabal: Stir in caramelized onions for a sweet, savory depth.

Substitutions

Tahini Substitute: Use peanut butter or almond butter if tahini is unavailable.
Yogurt Substitute: Replace yogurt with sour cream or Greek yogurt for a thicker consistency.
Olive Oil Substitute: Use avocado oil or sunflower oil as an alternative to olive oil.
Lemon Juice Substitute: Substitute lemon juice with lime juice or a splash of apple cider vinegar.
Garlic Substitute: Use garlic powder or roasted garlic for a milder flavor.
Eggplant Substitute: Try using zucchini or roasted bell peppers as a base for a different take on the dip.
Parsley Substitute: Replace fresh parsley with fresh cilantro or basil for a different herbaceous note.
Pomegranate Seeds Substitute: Use chopped tomatoes or cucumber for a refreshing garnish.
Smoked Flavor Substitute: If you can’t achieve the smoky flavor from grilling, add a few drops of liquid smoke to the mixture.

Making Ahead, Storage, and Reheating of Mutabal

Making Ahead: Mutabal is an excellent dish to prepare in advance. Making it ahead allows the flavors to meld and intensify, enhancing the overall taste. You can prepare mutabal up to two days before you plan to serve it. Simply follow the recipe and store it in an airtight container in the refrigerator. If you plan to serve mutabal at a gathering, making it ahead can save you time and reduce stress on the day of the event.

Storage: To store mutabal, transfer the prepared dip into an airtight container. Properly stored, mutabal will last in the refrigerator for up to three days. Ensure the container is sealed tightly to maintain freshness and prevent the dip from absorbing other odors from the fridge. Before serving, give the mutabal a good stir to reincorporate any separated liquids.

Reheating: Mutabal is best enjoyed at room temperature or slightly chilled. If it has been stored in the refrigerator, take it out about 30 minutes before serving to allow it to come to room temperature. This helps the flavors to be more pronounced. Mutabal does not require reheating and is typically not served warm.

However, if you prefer a slightly warmer dip, you can gently warm it in the microwave for a few seconds or allow it to sit at room temperature until it reaches the desired temperature. Be careful not to overheat, as this can alter the texture and flavor of the dip.

Nutritional Facts of Mutabal (Per Serving, Approximate Values)

Calories: 120-150 kcal
Protein: 3-4 grams
Carbohydrates: 10-12 grams
Fiber: 3-4 grams
Sugars: 3-4 grams
Fat: 9-11 grams
Saturated Fat: 1-2 grams
Monounsaturated Fat: 5-7 grams
Polyunsaturated Fat: 1-2 grams
Cholesterol: 2-5 milligrams
Sodium: 150-200 milligrams
Potassium: 250-300 milligrams
Vitamin A: 2-4% of the Daily Value (DV)
Vitamin C: 6-10% of the DV
Calcium: 4-6% of the DV
Iron: 4-6% of the DV

Yummy Appetizers

Healthy Cottage Cheese Ranch Dip Recipe In Just 10 Minutes

Super Creamy Prime Rib Horseradish Sauce Recipe

Frequently Asked Questions – FAQ’s

Mutabal and baba ghanoush are both eggplant-based dips from the Middle East, but they have distinct differences. Mutabal typically includes yogurt, which gives it a creamy texture and tangy flavor, while baba ghanoush does not. Baba ghanoush often includes more vegetables and may have a chunkier texture compared to the smooth consistency of mutabal.

Yes, you can make mutabal without tahini. If you don’t have tahini or prefer not to use it, you can substitute it with other nut butters like almond or cashew butter. Alternatively, you can increase the yogurt quantity to maintain the creamy texture.

The smoky flavor in mutabal comes from charring the eggplants over an open flame or grilling them until the skin is blackened. If you don’t have a grill, you can achieve a similar effect by roasting the eggplants in the oven at high heat or broiling them until the skin is charred. Adding a small amount of smoked paprika or liquid smoke can also enhance the smoky flavor.

Traditional mutabal contains yogurt, which is a dairy product. However, you can make a vegan version by using plant-based yogurt alternatives, such as almond or coconut yogurt. Ensure that all other ingredients, like tahini and olive oil, are also vegan-friendly.

Mutabal can be stored in an airtight container in the refrigerator for up to three days. Ensure the container is sealed tightly to maintain freshness and prevent the dip from absorbing other odors. Before serving, give the mutabal a good stir to reincorporate any separated liquids.

Mutabal

Recipe by JesseCourse: AppetizersCuisine: Middle Eastern

Servings

servings

Prep time

minutes

Cooking time

minutes

Calories

130

kcal

Ingredients

2 large eggplants
2 tablespoons tahini (sesame seed paste)
1/2 cup plain yogurt
2 cloves garlic, minced
2 tablespoons lemon juice
2 tablespoons olive oil
Salt, to taste
Freshly ground black pepper, to taste
1 tablespoon fresh parsley, chopped (for garnish)
Pomegranate seeds (optional, for garnish)
Paprika (optional, for garnish)

Directions

Start by preheating your grill or oven to high heat. If using a grill, place the whole eggplants directly on the grill grates. If using an oven, place the eggplants on a baking sheet. Roast or grill the eggplants until the skin is charred and the flesh is soft, turning occasionally to ensure even cooking. This process should take about 20-30 minutes. Once the eggplants are tender, remove them from the heat and let them cool.
Once the eggplants are cool enough to handle, peel off the charred skin. Transfer the peeled eggplants to a mixing bowl and mash the flesh with a fork until smooth. You can also chop the eggplant into small pieces if you prefer a chunkier texture.
Add the tahini, plain yogurt, minced garlic, lemon juice, and olive oil to the mashed eggplant. Mix well until all the ingredients are thoroughly combined. Season the mixture with salt and freshly ground black pepper to taste. Taste and adjust the seasoning as needed.
Transfer the mutabal to a serving dish. Drizzle a little more olive oil over the top. Garnish with chopped fresh parsley, pomegranate seeds, and a sprinkle of paprika, if desired. Serve the mutabal with warm pita bread or as a side dish with grilled meats and vegetables. Enjoy this creamy, smoky dip as part of your Middle Eastern feast!

Conclusion

Mutabal is a flavorful and nutritious dip that beautifully showcases the rich culinary traditions of the Middle East. Its creamy texture and smoky, tangy taste make it a versatile dish, perfect for pairing with a variety of foods from pita bread to grilled meats. Easy to prepare and full of wholesome ingredients, mutabal not only pleases the palate but also offers numerous health benefits, from its antioxidant-rich eggplants to heart-healthy olive oil and calcium-packed tahini.

Whether served as part of a mezze platter or enjoyed as a standalone snack, mutabal is sure to become a favorite in any kitchen. Its simple preparation and adaptable recipe make it an excellent choice for both novice cooks and experienced chefs looking to add a touch of Middle Eastern flair to their culinary repertoire.

Super Yummy Mutabal Recipe

Kitchen Tools Needed

Ingredients for Mutabal