Vegetarian Moussaka

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

Suggestions


Indulge in the rich and comforting flavors of Vegetarian Moussaka, a delightful dish that brings the essence of Mediterranean cuisine right to your table. This hearty meal is perfect for lunch or dinner, offering a satisfying blend of textures and tastes that will please both vegetarians and meat-lovers alike. With layers of tender, broiled eggplant, a savory bulgur mixture, and a creamy cheese sauce, each bite is a celebration of wholesome ingredients.

Ready in just 90 minutes, this recipe serves four and is not only delicious but also nutritious, clocking in at 378 calories per serving. The combination of spices like ground allspice, cinnamon, and cloves adds a warm, aromatic touch, while the fresh oregano elevates the dish with its vibrant flavor. The use of low-fat milk and Romano cheese ensures that you can enjoy a creamy topping without the guilt.

Whether you're hosting a dinner party or simply looking for a comforting meal to enjoy at home, this Vegetarian Moussaka is sure to impress. Its beautiful presentation and rich flavors make it a standout dish that will have everyone coming back for seconds. So gather your ingredients, roll up your sleeves, and get ready to create a culinary masterpiece that will warm your heart and satisfy your taste buds!

Ingredients

  • 0.5 cup bulgur uncooked
  • tablespoon butter 
  • 14.5 ounce canned tomatoes diced undrained canned
  • large eggs lightly beaten
  •  eggplants peeled cut into 1/2-inch-thick slices ( 2 1/2 pounds)
  • tablespoons flour all-purpose
  •  garlic cloves 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 divided
  • cups onion chopped
  • teaspoons oregano fresh chopped
  • tablespoons romano cheese fresh finely grated
  • 0.3 teaspoon salt 
  • cups vegetable broth 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%
Alcohol %:0%
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