Mediterranean Diet Musaca
Experience the wholesome flavors of the Mediterranean Diet with this hearty and healthy twist on traditional moussaka. Packed with layers of roasted eggplant, a cinnamon-spiced meat sauce made from lean ground beef and a splash of red wine, and topped with a creamy Parmesan-infused béchamel, this dish offers a comforting yet balanced meal. Perfect for family dinners or entertaining guests, it's baked to perfection with a golden, bubbling crust that has all the indulgence without the guilt. Rich in Mediterranean staples like olive oil, garlic, and fresh herbs, this recipe blends bold flavor, high-quality ingredients, and nutritious appeal for a dish that satisfies every craving. Serve it warm and garnish with fresh parsley for a stunning presentation that celebrates the essence of wholesome, Mediterranean cooking.
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Recipe Information
Ingredients
- 2 large eggplants
- 4 tablespoons olive oil
- 1 large onion
- 3 garlic cloves
- 500 grams lean ground beef
- 400 grams canned crushed tomatoes
- 2 tablespoons tomato paste
- 125 milliliters red wine
- 0.5 teaspoon cinnamon
- 1 teaspoon oregano
- 2 tablespoons fresh parsley
- 3 tablespoons all-purpose flour
- 500 milliliters milk
- 1 egg
- 100 grams Parmesan cheese
- to taste salt
- to taste black pepper
Instructions
Preheat the oven to 200°C (392°F).
Slice the eggplants into 0.5 cm thick slices. Brush both sides with olive oil and place them on a baking tray in a single layer.
Roast in the preheated oven for 20 minutes, turning once halfway through, until lightly golden and soft.
While the eggplants are roasting, prepare the meat sauce. Finely chop the onion and garlic.
Heat 2 tablespoons of olive oil in a large saucepan over medium heat. Add the onion and garlic, sauté until the onion turns translucent.
Add the ground beef to the pan, cooking until browned and breaking up any lumps with a spoon.
Stir in the canned crushed tomatoes, tomato paste, and red wine. Season with cinnamon, oregano, salt, and pepper.
Simmer the sauce for 20 minutes, stirring occasionally, until thickened. Add chopped parsley before removing from heat.
For the béchamel sauce, melt the remaining olive oil in a saucepan over medium heat. Add flour and stir continuously for 2 minutes to form a roux.
Gradually whisk in the milk and continue to stir until the sauce is thickened and smooth. Remove from heat.
Beat the egg lightly in a small bowl and slowly whisk it into the béchamel sauce, followed by most of the Parmesan cheese, reserving some for topping.
To assemble the moussaka, place a layer of eggplant slices in a baking dish.
Spread half of the meat sauce over the eggplants. Repeat with another layer of eggplants and the remaining meat sauce.
Pour the béchamel sauce evenly over the top and sprinkle with the remaining Parmesan cheese.
Bake in the oven for 45-50 minutes until the top is golden brown and bubbling.
Allow the moussaka to cool for 10 minutes before serving, garnished with fresh parsley if desired.
Nutrition Facts
Calories |
2667 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 141.8 g | 182% | |
| Saturated Fat | 50.9 g | 254% | |
| Polyunsaturated Fat | 7.4 g | ||
| Cholesterol | 641 mg | 214% | |
| Sodium | 4198 mg | 183% | |
| Total Carbohydrate | 159.7 g | 58% | |
| Dietary Fiber | 41.6 g | 149% | |
| Total Sugars | 83.4 g | ||
| Protein | 179.8 g | 360% | |
| Vitamin D | 6.9 mcg | 34% | |
| Calcium | 1897 mg | 146% | |
| Iron | 23.8 mg | 132% | |
| Potassium | 5298 mg | 113% | |
*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.
