Vegetarian Moussaka

Health score
24%
Vegetarian Moussaka
90 min.
4
378kcal

Suggestions

This vegetarian moussaka is a hearty and flavorful dish that's perfect for a cozy night in. A twist on the traditional Greek dish, this recipe swaps out the ground lamb for bulgur wheat, making it a satisfying option for vegetarians and meat-eaters alike. The eggplant is key to this dish, adding a delicious depth of flavor and a hearty texture. The spices, including allspice, cinnamon, and cloves, give it a wonderful warmth, while the cheese adds a lovely sharpness. This dish is also packed with nutrients, offering a good source of protein, fiber, and vitamins. It's a great option if you're looking for a comforting and nutritious meal that will leave you feeling satisfied. The preparation is straightforward, and the end result is a delicious, restaurant-quality dish that's perfect for sharing with family and friends. So, if you're looking to try something new and impress your loved ones, this vegetarian moussaka is definitely worth adding to your repertoire. It's a true crowd-pleaser that will have everyone asking for seconds!

Ingredients

  • 0.5 cup bulgur uncooked
  • tablespoon butter 
  • 14.5 ounce canned tomatoes diced undrained canned
  • large eggs lightly beaten
  •  eggplant peeled cut into 1/2-inch-thick slices ( 2 1/2 pounds)
  • tablespoons flour all-purpose
  •  garlic clove minced
  • 0.3 teaspoon ground allspice 
  • 0.3 teaspoon ground cinnamon 
  • 0.1 teaspoon ground cloves 
  • cup milk 1% low-fat
  • tablespoons olive oil extra virgin extra-virgin divided
  • cups onion chopped
  • teaspoons oregano fresh chopped
  • tablespoons pecorino cheese fresh finely grated
  • 0.3 teaspoon salt 
  • cups vegetable stock organic

Equipment

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

Directions

  1. Preheat broiler to high.
  2. Brush eggplant slices with 1 tablespoon oil.
  3. Place half of eggplant on a foil-lined baking sheet coated 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.
  4. Heat a large skillet over medium-high heat.
  5. Add remaining 1 tablespoon oil to pan; swirl to coat.
  6. Add chopped onion to pan; saut 8 minutes.
  7. Add garlic; saut 1 minute.
  8. Add bulgur; cook 3 minutes or until bulgur is lightly toasted, stirring frequently.
  9. Add ground allspice, cinnamon, and cloves; cook 1 minute, stirring constantly. Stir in vegetable broth, oregano, and tomatoes. Bring to a boil; reduce heat, and simmer 20 minutes or until thickened, stirring occasionally.
  10. Melt butter in a saucepan over medium heat.
  11. Add flour; cook 1 minute, stirring constantly with a whisk until well blended. Gradually add milk, stirring constantly with a whisk. Bring to a boil; reduce heat to medium-low, and simmer 5 minutes or until thickened, stirring frequently. Stir in cheese and salt.
  12. Remove from heat, and cool slightly.
  13. Add egg, stirring well with a whisk.
  14. Preheat oven to 35
  15. Arrange half of eggplant in an 11 x 7-inch glass or ceramic baking dish coated with cooking spray.
  16. Spread the bulgur mixture evenly over eggplant; arrange remaining eggplant over bulgur mixture. Top with milk mixture.
  17. Bake at 350 for 40 minutes, and remove from oven. Increase oven temperature to 47
  18. Return dish to oven for 4 minutes or until the top is browned.
  19. Let stand for 10 minutes before serving.

Nutrition Facts

Calories378kcal
Protein12.94%
Fat30.07%
Carbs56.99%

Properties

Glycemic Index
98.5
Glycemic Load
14.53
Inflammation Score
-10
Nutrition Score
27.513043196305%

Flavonoids

Delphinidin
294.35mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
4.01mg
Kaempferol
0.53mg
Myricetin
0.07mg
Quercetin
16.43mg

Nutrients percent of daily need

Calories:377.96kcal
18.9%
Fat:13.6g
20.92%
Saturated Fat:4.18g
26.13%
Carbohydrates:57.96g
19.32%
Net Carbohydrates:40.44g
14.71%
Sugar:24.19g
26.88%
Cholesterol:59.58mg
19.86%
Sodium:858.56mg
37.33%
Alcohol:0g
100%
Protein:13.16g
26.32%
Manganese:1.82mg
90.82%
Fiber:17.52g
70.1%
Potassium:1421.55mg
40.62%
Vitamin B6:0.71mg
35.37%
Folate:125.58µg
31.4%
Phosphorus:306.79mg
30.68%
Magnesium:119.7mg
29.93%
Copper:0.59mg
29.43%
Vitamin C:23.94mg
29.02%
Vitamin K:29.14µg
27.75%
Vitamin E:3.78mg
25.17%
Vitamin B1:0.37mg
24.38%
Vitamin B3:4.85mg
24.24%
Vitamin B2:0.4mg
23.52%
Calcium:223.76mg
22.38%
Iron:3.62mg
20.13%
Vitamin B5:2mg
19.96%
Vitamin A:852.81IU
17.06%
Selenium:9.68µg
13.83%
Zinc:1.88mg
12.51%
Vitamin B12:0.51µg
8.42%
Vitamin D:0.91µg
6.08%
Source:My Recipes