Mussaka

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
41%
Mussaka
55 min.
4
199kcal

Suggestions


Discover the delightful flavors of Mussaka, a vibrant and hearty dish that is perfect for anyone seeking a vegetarian, vegan, gluten-free, and dairy-free option. This Mediterranean-inspired recipe is not only packed with wholesome ingredients but also bursts with aromatic spices that will tantalize your taste buds. With a preparation time of just 55 minutes, you can easily whip up this delicious meal for four, making it an ideal choice for family dinners or gatherings with friends.

The star of this dish is the eggplant, which becomes tender and flavorful as it simmers with chickpeas, tomatoes, and a medley of spices like cinnamon and allspice. The addition of pomegranate molasses adds a unique sweetness and depth, elevating the dish to new heights. Each serving is a delightful balance of protein, healthy fats, and carbohydrates, ensuring you feel satisfied without the heaviness often associated with traditional casseroles.

Not only is Mussaka a fantastic main dish when served over couscous or whole grains, but it also makes for a delightful appetizer when enjoyed on its own or with pita bread. Garnished with fresh mint leaves, this dish is as visually appealing as it is delicious. Whether you're a seasoned cook or a kitchen novice, this Mussaka recipe is sure to impress and become a staple in your culinary repertoire. Dive into this flavorful journey and enjoy a meal that celebrates the essence of plant-based cooking!

Ingredients

  • 0.3 teaspoon allspice 
  • 0.3 teaspoon pepper black freshly ground
  • 16 ounce garbanzo beans drained and rinsed canned
  • 15 ounce canned tomatoes diced canned
  • pinch ground pepper generous
  • 0.5 teaspoon cinnamon 
  • pound eggplant (3 long Japanese eggplants or 1 large globe)
  • servings mint leaves fresh for garnish
  • cloves garlic sliced
  • large onion sliced thin
  • tablespoon pomegranate molasses mixed with agave or sugar) for substitutes or use pom juice
  • servings salt to taste
  • tablespoon tomato paste 
  • 0.8 cup water 

Equipment

    Directions

    1. Add the garlic and the eggplant, and sauté for about 3 minutes more.
    2. Add all the remaining ingredients, except the mint, and bring to a boil. Turn the heat to low and simmer, covered, for about 30-40 minutes, until the eggplants are tender.
    3. Serve sprinkled with chopped fresh mint. I served it as a main dish over couscous, but you could serve it with a whole grain or pita bread or alone as an appetizer.

    Nutrition Facts

    Calories199kcal
    Protein17.37%
    Fat11.77%
    Carbs70.86%

    Properties

    Glycemic Index
    73.58
    Glycemic Load
    8.8
    Inflammation Score
    -7
    Nutrition Score
    18.177826052127%

    Flavonoids

    Delphinidin
    97.17mg
    Eriodictyol
    0.31mg
    Hesperetin
    0.1mg
    Apigenin
    0.06mg
    Luteolin
    0.13mg
    Isorhamnetin
    1.88mg
    Kaempferol
    0.26mg
    Myricetin
    0.08mg
    Quercetin
    7.74mg

    Nutrients percent of daily need

    Calories:199.18kcal
    9.96%
    Fat:2.82g
    4.34%
    Saturated Fat:0.35g
    2.16%
    Carbohydrates:38.25g
    12.75%
    Net Carbohydrates:26.66g
    9.7%
    Sugar:12.56g
    13.96%
    Cholesterol:0mg
    0%
    Sodium:688.18mg
    29.92%
    Alcohol:0g
    100%
    Alcohol %:0%
    100%
    Protein:9.38g
    18.75%
    Manganese:1.6mg
    79.85%
    Fiber:11.59g
    46.34%
    Vitamin B6:0.9mg
    45.17%
    Copper:0.52mg
    25.82%
    Potassium:858.1mg
    24.52%
    Vitamin C:17.84mg
    21.62%
    Magnesium:76.13mg
    19.03%
    Folate:76.11µg
    19.03%
    Iron:3.41mg
    18.93%
    Phosphorus:174.34mg
    17.43%
    Vitamin B1:0.19mg
    12.67%
    Vitamin E:1.87mg
    12.44%
    Vitamin B3:2.41mg
    12.04%
    Calcium:112.05mg
    11.21%
    Vitamin B5:1.04mg
    10.38%
    Vitamin K:10.59µg
    10.08%
    Zinc:1.42mg
    9.44%
    Vitamin B2:0.14mg
    8.16%
    Vitamin A:388.79IU
    7.78%
    Selenium:4.3µg
    6.15%