ucalorie Moussaka, a quintessential Mediterranean dish, holds a special place in Greek cuisine. This comforting, layered casserole, filled with rich flavors and textures, has become a global favorite. Its versatility, the ability to cater to both meat-eaters and vegetarians, and its hearty nature make it a dish perfect for gatherings or family meals.
In this recipe, we’ll walk you through how to make a traditional Moussaka with a twist, including detailed nutritional information for each ingredient. Whether you’re following a plant-based, vegan, or traditional approach, Moussaka is an incredibly flexible recipe that can easily adapt to different dietary needs. Let’s dive in!
Ingredients for Moussaka
For this Moussaka recipe, you will need the following ingredients:
For the Layered Vegetables:
- Eggplant (2 medium-sized): 400 calories
- Zucchini (2 medium-sized): 66 calories
- Olive oil (3 tablespoons): 360 calories
- Salt and pepper to taste
And For the Tomato Sauce:
- Olive oil (2 tablespoons): 240 calories
- Onion (1 large, chopped): 60 calories
- Garlic (3 cloves, minced): 12 calories
- Tomato paste (2 tablespoons): 30 calories
- Canned diced tomatoes (1 can, 400 grams): 80 calories
- Dried oregano (1 teaspoon): negligible calories
- Ground cinnamon (½ teaspoon): negligible calories
- Salt and pepper to taste
For the Vegan Bechamel Sauce:
- Cashew nuts (1 cup, soaked): 200 calories
- Unsweetened almond milk (2 cups): 60 calories
- Nutritional yeast (2 tablespoons): 60 calories
- Olive oil (1 tablespoon): 120 calories
- Cornstarch (2 tablespoons): 30 calories
- Ground nutmeg (1 teaspoon): negligible calories
- Salt and pepper to taste
Total Calories for Moussaka:
- The entire recipe will yield about 8 servings, with an approximate total of 1,762 calories.
- Calories per serving: 220-230 calories
Instructions for Preparing Moussaka
Step 1: Preparing the Vegetables
First, prepare the eggplants and zucchinis. Slice the eggplant and zucchini into thin rounds. Next, lay the slices out on a paper towel and sprinkle with a little salt. Allow them to rest for about 10 minutes to draw out any excess moisture. This step is crucial for ensuring your Moussaka doesn’t become soggy during baking.
While the vegetables rest, preheat your oven to 375°F (190°C). After the resting period, pat the vegetable slices dry using a clean kitchen towel.
2: Cooking the Vegetables
In a large skillet, heat 2 tablespoons of olive oil over medium-high heat. Add the eggplant and zucchini slices and cook them in batches until they are lightly browned on both sides. This should take about 3-4 minutes per batch. Set the cooked vegetables aside to cool.
3: Preparing the Tomato Sauce
For the tomato sauce, heat 2 tablespoons of olive oil in a saucepan over medium heat. Add the chopped onion and garlic, cooking until they become soft and fragrant (about 5 minutes). Stir in the tomato paste, diced tomatoes, dried oregano, and ground cinnamon. Season with salt and pepper to taste. Simmer the sauce for about 15 minutes, allowing the flavors to meld together.
4: Making the Vegan Bechamel Sauce
For the vegan béchamel sauce, place the soaked cashews in a high-speed blender with the almond milk, nutritional yeast, olive oil, and cornstarch. Blend until smooth. Pour this mixture into a saucepan and bring it to a simmer over medium heat, stirring constantly. Once it thickens, about 3-4 minutes, season with salt, pepper, and ground nutmeg.
5: Assembling the Moussaka
Now that all the components are ready, it’s time to assemble the Moussaka! Start by greasing a baking dish with olive oil. Begin with a layer of eggplant at the bottom. Spread a thin layer of tomato sauce on top, followed by a layer of zucchini. Repeat this process, alternating between the eggplant and zucchini layers.
Once the vegetable layers are complete, pour the vegan béchamel sauce over the top, smoothing it out to cover the entire dish. You want a nice, thick layer that will bake into a creamy topping.
6: Baking the Moussaka
Place the assembled Moussaka in the preheated oven and bake for 35-40 minutes, or until the top is golden and bubbly. You’ll know it’s ready when a toothpick inserted into the middle comes out clean and the top is lightly browned.
7: Cooling and Serving
Allow the Moussaka to cool for about 10 minutes before serving. This will help it set and make it easier to cut into neat portions. Serve warm, garnished with fresh herbs like parsley or basil if desired.
Nutrition Breakdown for Moussaka
Here’s the nutritional breakdown for each ingredient, calculated for the entire recipe:
- Eggplant (2 medium-sized): 400 calories
- Zucchini (2 medium-sized): 66 calories
- Olive oil (5 tablespoons total): 600 calories
- Onion (1 large): 60 calories
- Garlic (3 cloves): 12 calories
- Tomato paste (2 tablespoons): 30 calories
- Canned diced tomatoes (1 can): 80 calories
- Cashew nuts (1 cup): 200 calories
- Unsweetened almond milk (2 cups): 60 calories
- Nutritional yeast (2 tablespoons): 60 calories
- Cornstarch (2 tablespoons): 30 calories
- Ground nutmeg, cinnamon, oregano: negligible calories
Total Calories for the Whole Dish: 1,762 calories
Calories per Serving (8 servings total): Approximately 220-230 calories
Serving Suggestions
Moussaka pairs beautifully with a fresh, crisp salad or a side of whole grain bread. For a light meal, serve it alongside a simple cucumber and tomato salad with a lemon dressing. For a more filling meal, you can also pair it with roasted vegetables or a side of quinoa for added protein.
FAQs About Moussaka
- Can I make Moussaka in advance? Yes, Moussaka actually improves in flavor after sitting for a few hours or even overnight. You can prepare it in advance and refrigerate it before baking. When you’re ready to serve, simply bake it as directed.
- Can I substitute the cashew-based béchamel? Absolutely! If you’re not a fan of cashews, you can use a soy-based béchamel or even a store-bought dairy-free cream.
- Is Moussaka gluten-free? Yes, this vegan Moussaka recipe is naturally gluten-free as long as you use gluten-free cornstarch in the béchamel sauce and make sure any store-bought ingredients are certified gluten-free.
- Can I freeze Moussaka? Moussaka can be frozen before baking. Simply assemble the dish and cover it tightly with foil. When you’re ready to eat, bake from frozen, adding 10-15 minutes to the cooking time.
Conclusion
Moussaka is a dish that embodies the rich flavors and history of Mediterranean cuisine. With its layers of savory vegetables, hearty tomato sauce, and creamy vegan béchamel, it’s a dish that satisfies both the palate and the soul. Whether you’re preparing it for a special occasion or a casual dinner, this Moussaka recipe is sure to be a crowd-pleaser.
Now that you have all the details, go ahead and try this delicious recipe for your next meal! It’s easy to prepare, full of nutrients, and perfect for all kinds of dietary preferences. Enjoy!
