Cheesy Vegetable Moussaka

Vegetarian
Gluten Free
Health score
31%
Cheesy Vegetable Moussaka
90 min.
6
367kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 28 ounce canned tomatoes unsalted diced undrained canned
  • 0.5 cup cooking wine dry white
  • large egg white 
  • large eggplants cut into 1/2-inch-thick slices ( 2 1/2 pounds)
  • large eggs 
  • 0.7 cup feta cheese crumbled
  • tablespoons basil fresh chopped
  • tablespoons optional: dill fresh chopped
  •  garlic cloves chopped
  • 1.5 cups greek yogurt plain fat-free
  • 0.4 teaspoon kosher salt 
  • tablespoons lower-sodium soy sauce 
  • 24 ounce pre mushrooms 
  • tablespoons olive oil divided
  • cups onion finely chopped
  • 0.5 cup quinoa uncooked
  • tablespoons tomato paste unsalted
  • 0.3 cup vegetarian parmesan cheese grated
  • cup water 

Equipment

  • bowl
  • frying pan
  • baking sheet
  • sauce pan
  • oven
  • whisk
  • baking pan
  • aluminum foil
  • broiler

Directions

  1. Heat a medium saucepan over medium-high heat.
  2. Add 1 tablespoon oil to pan; swirl to coat.
  3. Add onion; cook 6 minutes or until onion is tender.
  4. Add garlic; cook 1 minute.
  5. Add 1 cup water, quinoa, tomato paste, salt, pepper, and tomatoes. Bring to a boil; reduce heat, and simmer 20 minutes.
  6. Remove from heat; stir in basil.
  7. Preheat broiler to high.
  8. Place half of eggplant slices on a foil-lined baking sheet coated with cooking spray; lightly coat both sides of eggplant slices with cooking spray. Broil 5 inches from heat for 5 minutes on each side or until browned. Repeat procedure with remaining eggplant. Set eggplant aside.
  9. Reduce oven temperature to 35
  10. Heat a large skillet over medium-high heat.
  11. Add remaining 1 tablespoon oil to pan; swirl to coat.
  12. Add mushrooms; cook 8 minutes.
  13. Add wine and soy sauce; simmer 4 minutes.
  14. Remove from heat; stir in dill.
  15. Combine yogurt, feta cheese, eggs, and egg white in a bowl, stirring well with a whisk until smooth.
  16. Spread half of the tomato sauce in bottom of a 13 x 9-inch glass or ceramic baking dish coated with cooking spray. Arrange half of eggplant slices over sauce.
  17. Spread mushroom mixture over eggplant; sprinkle with Parmesan cheese. Spoon remaining tomato sauce over cheese; top with remaining eggplant slices. Spoon yogurt mixture evenly over eggplant.
  18. Bake at 350 for 45 minutes or until topping is lightly browned.

Nutrition Facts

Calories367kcal
Protein23.85%
Fat31.4%
Carbs44.75%

Properties

Glycemic Index
64.67
Glycemic Load
6.89
Inflammation Score
-8
Nutrition Score
30.849999821704%

Flavonoids

Delphinidin
130.82mg
Malvidin
0.01mg
Catechin
0.15mg
Epicatechin
0.11mg
Hesperetin
0.08mg
Naringenin
0.08mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
2.73mg
Kaempferol
0.37mg
Myricetin
0.07mg
Quercetin
11.02mg

Nutrients percent of daily need

Calories:366.57kcal
18.33%
Fat:13.11g
20.18%
Saturated Fat:4.42g
27.6%
Carbohydrates:42.05g
14.02%
Net Carbohydrates:31.57g
11.48%
Sugar:18.39g
20.43%
Cholesterol:82.17mg
27.39%
Sodium:876.92mg
38.13%
Alcohol:2.06g
100%
Alcohol %:0.41%
100%
Protein:22.41g
44.83%
Vitamin B2:1.06mg
62.6%
Manganese:1.15mg
57.71%
Phosphorus:465.68mg
46.57%
Copper:0.9mg
45.07%
Potassium:1475.32mg
42.15%
Fiber:10.48g
41.92%
Selenium:28.63µg
40.91%
Vitamin B6:0.78mg
39.07%
Vitamin B3:7.56mg
37.78%
Vitamin B5:3.34mg
33.35%
Folate:127.39µg
31.85%
Vitamin C:24.2mg
29.33%
Calcium:291.66mg
29.17%
Magnesium:114.1mg
28.52%
Vitamin B1:0.38mg
25.6%
Vitamin E:3.63mg
24.2%
Iron:4.27mg
23.73%
Zinc:2.94mg
19.62%
Vitamin K:19.44µg
18.51%
Vitamin B12:0.88µg
14.67%
Vitamin A:645IU
12.9%
Vitamin D:0.65µg
4.32%
Source:My Recipes