Recipe: Healthy Moussaka
Moussaka is a traditional Greek dish similar to lasagna, but made with layers of eggplant instead of pasta. This healthy version is perfect for those looking for a nutritious meal, rich in flavor, and with a Mediterranean twist.
✅ Benefits of Healthy Moussaka
- Rich in protein (lean meat or vegetarian)
- No pasta – ideal for reducing refined carbohydrates
- Source of fiber, vitamins and antioxidants
- It can be prepared in advance and stored in the refrigerator.
🍆 Ingredients (4 servings)
Vegetable layers:
- 2 large eggplants, cut into thin slices
- 2 medium potatoes (optional) cut into thin slices
- Olive oil to taste
- Salt and pepper to taste
Meat filling:
- 400g lean minced meat (beef, turkey or chicken)
- 1 chopped onion
- 2 cloves of minced garlic
- 1 small can of peeled tomatoes (or 4 ripe tomatoes)
- 1 teaspoon cinnamon (optional, traditional in the Greek version)
- 1 teaspoon oregano or thyme
- Salt and pepper to taste
Light bechamel sauce:
- 500 ml of unsweetened plant-based drink or skim milk
- 1 tablespoon of oat flour (or cornstarch)
- 1 tablespoon of olive oil
- Nutmeg to taste
- Salt and pepper to taste
- 30 g of light grated cheese (optional, for gratinating)
👨🍳 Preparation Method
1. Prepare the vegetables:
- Grill or bake the eggplant slices (and potatoes, if using) until soft and golden.
- Book.
2. Make the filling:
- Sauté the onion and garlic in a drizzle of olive oil.
- Add the minced meat and cook until golden brown.
- Add the tomato, cinnamon, and seasonings. Cook for 10 to 15 minutes, until reduced.
- Book.
3. Make the light bechamel:
- Bring a saucepan to a boil with the olive oil and flour. Stir until a paste forms.
- Gradually add the milk/vegetable drink, stirring constantly to avoid lumps.
- Season with salt, pepper, and nutmeg. Cook until thickened.
4. Assemble the moussaka:
- In a baking tray, make layers: eggplant (and potato, if using) → meat → eggplant → meat → bechamel sauce.
- Sprinkle with grated cheese.
5. Bake in the oven:
- Bake in a preheated oven at 180°C for about 30 minutes, or until golden brown.
🍽️ Side dish suggestions
- Simple green salad with olive oil and lemon
- Low-fat Greek yogurt with mint as a "fresh sauce"
💡 Home Workout Tip
Want a vegetarian version? Replace the meat with cooked lentils, textured soybeans, or sautéed mushrooms!
