Moussaka

Moussaka is a hearty and flavorful vegetarian Greek breakfast dish made with layers of roasted eggplant, a rich tomato and lentil filling, and a creamy béchamel sauce. This delightful dish is not only satisfying but also packed with nutrients, making it a perfect start to the day.

Ingredients

• Eggplant - 300 grams
• Olive oil - 2 tablespoons
• Onion - 1 medium, diced
• Garlic - 2 cloves, minced
• Carrot - 1 medium, grated
• Red bell pepper - 1, diced
• Canned lentils - 200 grams, drained and rinsed
• Canned diced tomatoes - 200 grams
• Tomato paste - 1 tablespoon
• Oregano - 1 teaspoon
• Cinnamon - 1/4 teaspoon
• Salt - to taste
• Pepper - to taste
• Milk - 200 ml
• Butter - 30 grams
• All-purpose flour - 30 grams
• Nutmeg - a pinch
• Parmesan cheese - 30 grams, grated
• Fresh parsley - for garnish

Steps

1. Preheat the oven to 180°C (350°F).
2. Slice the eggplant into 1 cm thick rounds and sprinkle with salt. Let it sit for 15 minutes to draw out moisture. Rinse and pat dry.
3. In a skillet, heat 1 tablespoon of olive oil over medium heat. Sauté the onion and garlic until translucent, about 3-4 minutes.
4. Add the grated carrot and diced red bell pepper to the skillet, cooking for another 5 minutes until softened.
5. Stir in the drained lentils, diced tomatoes, tomato paste, oregano, cinnamon, salt, and pepper. Simmer for 10 minutes, then remove from heat.
6. While the filling simmers, brush the eggplant slices with the remaining olive oil and arrange them on a baking sheet. Roast in the preheated oven for 20 minutes until tender and slightly caramelized.
7. In a saucepan, melt the butter over medium heat. Whisk in the flour to create a roux and cook for 1-2 minutes.
8. Gradually whisk in the milk, stirring continuously until the sauce thickens, about 5-7 minutes. Season with nutmeg, salt, and pepper. Stir in half of the grated Parmesan cheese until melted.
9. In a baking dish, layer half of the roasted eggplant, followed by the lentil mixture, and then the remaining eggplant. Pour the béchamel sauce over the top and sprinkle with the remaining Parmesan cheese.
10. Bake in the oven for 25-30 minutes until golden and bubbly. Allow to cool slightly before serving, garnished with fresh parsley.

Nutrition

• Calories: 450
• Protein: 18 g
• Carbs: 55 g
• Fiber: 15 g
• Sugar: 10 g
• Sodium: 600 mg
• Cholesterol: 30 mg
• Total Fat: 20 g
• Saturated Fat: 8 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• Rich in dietary fiber from lentils and vegetables, promoting digestive health.
• Contains antioxidants from tomatoes and eggplants which may help reduce inflammation.

Tags