Mediterranean Diet Moussaka
Savor the vibrant flavors of the Mediterranean with this healthier take on a classic dish: Mediterranean Diet Moussaka. Featuring layers of tender roasted eggplant, a rich and aromatic meat sauce infused with cinnamon, oregano, and a splash of red wine, and topped with a velvety Parmesan béchamel, this dish is both comforting and nutritious. Lightened-up with lean ground beef or lamb, whole wheat flour, and heart-healthy olive oil, it’s the perfect choice for those embracing the Mediterranean diet. Easy to prepare ahead of time, this baked casserole serves as a show-stopping main course for a family dinner or small gathering. Garnished with fresh parsley and served warm, each slice offers a delicious fusion of earthy spices and creamy indulgence. Elevated yet approachable, this Mediterranean-style moussaka is a wholesome twist on a culinary classic.
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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
Directions
Step 1
Preheat your oven to 200°C (390°F). Slice the eggplants into 1 cm thick rounds.
Step 2
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.
Step 3
In a large pan, heat 2 tablespoons of olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
Step 4
Add the minced garlic and cook for another minute until fragrant.
Step 5
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.
Step 6
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.
Step 7
Meanwhile, to prepare the béchamel sauce, heat the remaining 1 tablespoon of olive oil in a saucepan over medium heat.
Step 8
Add the whole wheat flour and cook, stirring constantly, for about 2 minutes. Gradually whisk in the milk to prevent lumps.
Step 9
Cook the sauce, whisking continuously, until it thickens, about 8-10 minutes. Remove from heat and stir in the grated Parmesan cheese until melted.
Step 10
Whisk the egg in a small bowl, then gradually add to the béchamel sauce, whisking continuously to incorporate.
Step 11
To assemble, spread a thin layer of the meat sauce on the bottom of a 9x13 inch baking dish.
Step 12
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.
Step 13
Pour the béchamel sauce over the top and spread evenly.
Step 14
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.
Step 15
Remove from the oven and allow to cool for at least 10 minutes before slicing.
Step 16
Garnish with chopped fresh parsley before serving. Enjoy!
Nutrition Facts
| Serving size | (2909.7g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 3087.8 |
| Total Fat 192.0g | 0% |
| Saturated Fat 63.9g | 0% |
| Polyunsaturated Fat 8.9g | |
| Cholesterol 710.4mg | 0% |
| Sodium 3928.9mg | 0% |
| Total Carbohydrate 156.4g | 0% |
| Dietary Fiber 43.4g | 0% |
| Total Sugars 83.4g | |
| Protein 192.3g | 0% |
| Vitamin D 315.7IU | 0% |
| Calcium 1538.9mg | 0% |
| Iron 24.4mg | 0% |
| Potassium 6940.0mg | 0% |
Source of Calories