Mediterranean Diet Musaca

Indulge in the wholesome flavors of the Mediterranean with this delectable Mediterranean Diet Moussaka, a healthier twist on the classic dish. Layers of roasted eggplant provide a tender, smoky base for a rich, aromatic meat sauce made with lean ground beef, red wine, and a hint of cinnamon—a fragrant nod to traditional Mediterranean spices. Topped with a creamy, golden béchamel sauce enriched with Parmesan, this baked casserole is a comforting yet nutritious meal. Perfect for family dinners or meal prepping, this dish is packed with fresh herbs, heart-healthy olive oil, and wholesome ingredients that align beautifully with the principles of the Mediterranean diet. Serve it warm, garnished with parsley, and watch it become your next go-to crowd-pleaser!

Nutriscore Rating: 75/100

Prep Time:30 mins

Cook Time:90 mins

Total Time:120 mins

Servings: 6

Ingredients

• 2 large eggplants
• 4 tablespoons olive oil
• 1 large onion
• 3 garlic cloves
• 500 grams lean ground beef
• 400 grams canned crushed tomatoes
• 2 tablespoons tomato paste
• 125 milliliters red wine
• 0.5 teaspoon cinnamon
• 1 teaspoon oregano
• 2 tablespoons fresh parsley
• 3 tablespoons all-purpose flour
• 500 milliliters milk
• 1 egg
• 100 grams Parmesan cheese
• 0 to taste salt
• 0 to taste black pepper

Directions

Step 1

Preheat the oven to 200°C (392°F).

Step 2

Slice the eggplants into 0.5 cm thick slices. Brush both sides with olive oil and place them on a baking tray in a single layer.

Step 3

Roast in the preheated oven for 20 minutes, turning once halfway through, until lightly golden and soft.

Step 4

While the eggplants are roasting, prepare the meat sauce. Finely chop the onion and garlic.

Step 5

Heat 2 tablespoons of olive oil in a large saucepan over medium heat. Add the onion and garlic, sauté until the onion turns translucent.

Step 6

Add the ground beef to the pan, cooking until browned and breaking up any lumps with a spoon.

Step 7

Stir in the canned crushed tomatoes, tomato paste, and red wine. Season with cinnamon, oregano, salt, and pepper.

Step 8

Simmer the sauce for 20 minutes, stirring occasionally, until thickened. Add chopped parsley before removing from heat.

Step 9

For the béchamel sauce, melt the remaining olive oil in a saucepan over medium heat. Add flour and stir continuously for 2 minutes to form a roux.

Step 10

Gradually whisk in the milk and continue to stir until the sauce is thickened and smooth. Remove from heat.

Step 11

Beat the egg lightly in a small bowl and slowly whisk it into the béchamel sauce, followed by most of the Parmesan cheese, reserving some for topping.

Step 12

To assemble the moussaka, place a layer of eggplant slices in a baking dish.

Step 13

Spread half of the meat sauce over the eggplants. Repeat with another layer of eggplants and the remaining meat sauce.

Step 14

Pour the béchamel sauce evenly over the top and sprinkle with the remaining Parmesan cheese.

Step 15

Bake in the oven for 45-50 minutes until the top is golden brown and bubbling.

Step 16

Allow the moussaka to cool for 10 minutes before serving, garnished with fresh parsley if desired.

Nutrition Facts

Serving size	2945.6 grams (2945.6g)

Amount per serving	% Daily Value*
Calories	2667

Total Fat 141.80g	182%
Saturated Fat 50.90g	255%
Polyunsaturated Fat 7.40g
Cholesterol 641mg	214%
Sodium 4198mg	183%
Total Carbohydrate 159.70g	58%
Dietary Fiber 41.60g	149%
Total Sugars 83.40g
Protein 179.80g	360%

Vitamin D 275IU	1375%
Calcium 1897mg	146%
Iron 24mg	132%
Potassium 5298mg	113%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 48.4%

Protein: 27.3%

Carbs: 24.3%