Red Pepper and Eggplant Dip Recipe

When I need a snack, I reach for fresh raw vegetables — they’re nutritious, high in fiber and satisfyingly filling. Because I eat veggies often, I’m always searching for exciting, low-calorie dips to pair with them. This roasted red pepper and eggplant dip has quickly become a favorite.

The combination of charred red peppers and tender eggplant delivers a gentle smoky depth, while garlic and lemon juice add bright, savory zing. It’s flavorful, healthy, and low in fat and calories, so you can dip liberally without guilt.

This dip is versatile: it’s perfect with fresh veggies, pita wedges, crackers, or cheese, and it also makes a tasty sauce for roasted vegetables or grilled meats if you want to add an extra layer of flavor.

Calories: 112 kcal

Carbohydrates: 17.4 g

Fat: 5.2 g

Protein: 2.5 g

Prep Time 20 mins

Cook Time 1 hr

Total Time 1 hr 20 mins

Ingredients

Servings: 6

medium sized eggplant
6 large red bell peppers
1 small jalapeño pepper (seeded and minced)
4–6 garlic cloves (minced)
2 tbsp olive oil
Juice from 1 large lemon (about 3 tbsp)
Salt and pepper to taste

Instructions

Preheat the oven to 400°F (200°C). Line a large rimmed baking sheet with parchment paper and mist lightly with nonfat cooking spray.
Arrange the bell peppers and eggplant on the baking sheet. Roast, turning once or twice, for about 40 minutes, until the eggplant is very soft and the peppers are nicely charred.
Transfer the roasted vegetables to a large metal bowl or a paper bag and cover tightly so they steam and cool enough to handle.
Peel the skins from the eggplant and peppers, remove the pepper seeds, and place the flesh in a food processor. Add the jalapeño, garlic, olive oil, lemon juice, and a pinch of salt and pepper. Pulse until well combined.
Transfer the mixture to a large saucepan, adjust seasoning to taste, and simmer over medium heat for 15–20 minutes, reducing the mixture to about 2 cups.
Let the dip cool, then transfer to a bowl, cover and refrigerate for at least 24 hours to allow flavors to meld before serving.

Notes

The recipe yields 6 servings.

Serving size: 1/3 cup.

Nutrition

Calories: 112 kcal (6%)

Carbohydrates: 17.4 g (6%)

Protein: 2.5 g (5%)

Fat: 5.2 g (8%)

Saturated Fat: 0.7 g (4%)

Cholesterol: 0 mg

Sodium: 6 mg

Potassium: 467 mg (13%)

Fiber: 4.1 g (17%)

Sugar: 12.1 g (13%)

Calcium: 20 mg (2%)

Iron: 0.9 mg (5%)

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