High-Protein Persian Eggplant & Tomato Dip (Protein-Boosted Mirza Ghasemi Style)
Inspired by the classic Persian Mirza Ghasemi, this high-protein eggplant and tomato dip delivers deep smoky flavor with a creamy, hearty texture. Charred eggplants are mashed and simmered with sweet tomatoes and gentle garlic, then enriched with eggs and Greek yogurt for a major protein boost—without spice or heaviness.
⏱ Time
Prep: 10 minutes
Cook: 30 minutes
Total: 40 minutes
🛒 Ingredients
2 large eggplants
2 tbsp olive oil
3 garlic cloves, finely minced
2 medium tomatoes, finely chopped (or 1 cup crushed tomatoes)
2 large eggs
½ cup thick Greek yogurt (plain, unsweetened)
Salt, to taste
Black pepper, to taste
¼ tsp turmeric (optional, traditional & mild)
Optional Garnish
Fresh parsley or cilantro
Olive oil drizzle
Whole-grain flatbread or cucumber sticks (for serving)
👩🍳 Instructions
1️⃣ Char the Eggplants
Roast eggplants directly over a gas flame or under a broiler, turning until skins are fully blackened and flesh is soft (10–15 minutes).
Cool slightly, peel off skins, and mash the flesh.
2️⃣ Build the Base
Heat olive oil in a pan over medium heat.
Add garlic; sauté gently until fragrant (do not brown).
Stir in tomatoes, salt, pepper, and turmeric (if using).
Cook 5–7 minutes until thick and jammy.
3️⃣ Combine Eggplant
Add mashed eggplant to the pan.
Cook 5 minutes, stirring, until flavors meld and mixture is smoky and rich.
4️⃣ Add Protein (Eggs)
Make two small wells; crack eggs directly into the dip.
Stir gently until eggs are softly scrambled and fully cooked through.
5️⃣ Finish with Yogurt
Lower heat. Stir in Greek yogurt until creamy and smooth.
Taste and adjust seasoning.
💡 Tips for Best Results
Charring the eggplant directly over flame gives the best smoky flavor.
Use thick Greek yogurt to avoid a watery dip.
Keep heat low after adding yogurt to prevent curdling.
For extra protein, serve with high-protein flatbread or chickpea crackers.
❓ Frequently Asked Questions
Q: Is this dip spicy?
No—this recipe is completely non-spicy and mild.
Q: Can I make it dairy-free?
Yes. Skip yogurt and add one extra egg or a spoon of tahini for protein.
Q: Can it be made ahead?
Yes. Store refrigerated up to 3 days. Reheat gently.
Q: How do I serve it?
With flatbread, pita, whole-grain toast, or as a side with grilled chicken or fish.
🥗 Nutritional Information
Calories: ~180 kcaL
Protein: ~14–16 g
Fat: ~10 g
Carbohydrates: ~10 g
Fiber: ~4 g