Masgouf
Experience the vibrant flavors of the Middle East with Masgouf, a hearty and comforting vegetable casserole that’s as nutritious as it is delicious. This plant-based recipe features layers of roasted eggplant, a rich tomato-based sauce, and a medley of sautéed vegetables like bell peppers, zucchini, and onions, all seasoned with aromatic spices like cinnamon, cumin, and paprika. Oven-baked to perfection, this dish boasts a beautiful layering effect for a visual treat as well as a mouthwatering combination of textures. Perfect as a vegetarian main course or as a flavorful side dish, Masgouf pairs wonderfully with warm flatbread or rice. Whether you're hosting a dinner party or enjoying a quiet meal at home, this easy-to-follow Middle Eastern classic is sure to delight.
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Recipe Information
Ingredients
- 2 large eggplants
- 5 tablespoons olive oil
- 1 large, sliced onion
- 4 cloves, minced garlic
- 1 large, sliced green bell pepper
- 1 large, sliced red bell pepper
- 1 medium, sliced zucchini
- 4 large, sliced tomatoes
- 2 tablespoons tomato paste
- 0.5 teaspoon ground cinnamon
- 1 teaspoon ground cumin
- 1 teaspoon ground paprika
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons, chopped fresh parsley
Instructions
Preheat your oven to 400°F (200°C).
Cut the eggplants into 1/2-inch thick slices. Lay them on a baking sheet, brush each side with 2 tablespoons of olive oil, and season with a pinch of salt and pepper. Roast in the preheated oven for 20 minutes or until they are golden and tender. Set aside.
In a large skillet, heat 3 tablespoons of olive oil over medium heat. Add the sliced onions and garlic; sauté until the onion becomes translucent, about 5 minutes.
Add the sliced green and red bell peppers and zucchini to the skillet. Cook, stirring occasionally, for another 5 minutes or until the vegetables have softened.
Incorporate the sliced tomatoes into the mixture along with the tomato paste, cinnamon, cumin, paprika, salt, and black pepper. Stir until the paste is evenly mixed in.
Let the vegetable mixture simmer on low heat for about 10 minutes until the tomatoes break down to form a sauce.
Take an ovenproof dish and start layering: Place a layer of roasted eggplant slices, cover with a layer of vegetable sauce, and repeat until all ingredients are used, finishing with a layer of sauce on top.
Cover the dish with aluminum foil and bake in the oven at 350°F (175°C) for an additional 30 minutes.
Once baked, remove from the oven and allow to cool slightly before garnishing with fresh chopped parsley.
Serve the Masgouf warm with flatbread or as a side to your favorite main dish.
Nutrition Facts
Calories |
197 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.4 g | 16% | |
| Saturated Fat | 1.9 g | 9% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 340 mg | 15% | |
| Total Carbohydrate | 21.4 g | 8% | |
| Dietary Fiber | 7.9 g | 28% | |
| Total Sugars | 12.0 g | ||
| Protein | 4.1 g | 8% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 57 mg | 4% | |
| Iron | 1.5 mg | 8% | |
| Potassium | 849 mg | 18% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
