Mediterranean Diet Moussaka
Indulge in the comforting flavors of a Mediterranean Diet Moussaka, a lighter take on the classic Greek dish that's brimming with wholesome ingredients and bold spices. This recipe layers oven-roasted eggplant slices with a hearty meat sauce made with lean ground beef or lamb, fragrant garlic, and the distinctive warmth of cinnamon and nutmeg. A luscious, velvety béchamel sauce enriched with Parmesan cheese and a touch of nutmeg tops it all off, baking to golden perfection. Made with extra virgin olive oil, whole wheat flour, and a splash of red wine, this dish seamlessly combines traditional Mediterranean flavors with healthy, nutrient-packed ingredients. Perfect for meal prep or a crowd-pleasing dinner, this moussaka offers a rich, satisfying experience while staying true to the principles of the Mediterranean diet.
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Recipe Information
Ingredients
- 2 large eggplants
- 5 tablespoons olive oil
- 1 large, chopped onion
- 3 minced garlic cloves
- 500 grams lean ground beef or lamb
- 400 grams canned crushed tomatoes
- 2 tablespoons tomato paste
- 120 milliliters red wine
- 0.5 teaspoon ground cinnamon
- 1 teaspoon dried oregano
- 0.25 teaspoon nutmeg
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 3 tablespoons whole wheat flour
- 500 milliliters milk
- 50 grams, grated Parmesan cheese
- 1 large egg
- 2 tablespoons, chopped fresh parsley
Instructions
Preheat your oven to 200°C (390°F). Slice the eggplants into 1 cm thick rounds.
Brush the eggplant slices with 2 tablespoons of olive oil and place them on two baking sheets. Roast in the oven for about 20 minutes, flipping halfway, until golden and softened. Remove and set aside.
In a large pan, heat 2 tablespoons of olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
Add the minced garlic and cook for another minute until fragrant.
Increase the heat to medium-high and add the ground beef or lamb. Cook until browned, breaking it up with a spoon, about 5-7 minutes.
Stir in the crushed tomatoes, tomato paste, red wine, cinnamon, oregano, nutmeg, salt, and black pepper. Let the mixture simmer for about 15 minutes until thickened. Remove from heat and set aside.
Meanwhile, to prepare the béchamel sauce, heat the remaining 1 tablespoon of olive oil in a saucepan over medium heat.
Add the whole wheat flour and cook, stirring constantly, for about 2 minutes. Gradually whisk in the milk to prevent lumps.
Cook the sauce, whisking continuously, until it thickens, about 8-10 minutes. Remove from heat and stir in the grated Parmesan cheese until melted.
Whisk the egg in a small bowl, then gradually add to the béchamel sauce, whisking continuously to incorporate.
To assemble, spread a thin layer of the meat sauce on the bottom of a 9x13 inch baking dish.
Layer half of the roasted eggplant slices over the top, followed by half of the remaining meat sauce. Repeat with another layer of eggplant and the rest of the meat sauce.
Pour the béchamel sauce over the top and spread evenly.
Reduce the oven temperature to 180°C (350°F). Bake the moussaka in the oven for about 40 minutes, or until the top is golden and bubbling.
Remove from the oven and allow to cool for at least 10 minutes before slicing.
Garnish with chopped fresh parsley before serving. Enjoy!
Nutrition Facts
Calories |
3088 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 192.0 g | 246% | |
| Saturated Fat | 63.9 g | 320% | |
| Polyunsaturated Fat | 8.9 g | ||
| Cholesterol | 710 mg | 237% | |
| Sodium | 3929 mg | 171% | |
| Total Carbohydrate | 156.4 g | 57% | |
| Dietary Fiber | 43.4 g | 155% | |
| Total Sugars | 83.4 g | ||
| Protein | 192.3 g | 385% | |
| Vitamin D | 7.9 mcg | 39% | |
| Calcium | 1539 mg | 118% | |
| Iron | 24.4 mg | 136% | |
| Potassium | 6940 mg | 148% | |
*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.
