I have been craving this delicious comforting moussaka for so long I decided to re-create with a vegetable twist. Now I love traditional moussaka with delicious lamb in a tomato sauce with creamy potatoes, béchamel and crispy eggplant, but now that I have gone into a phase where I’m consuming low carb, vegetarian meals I needed to revamp this recipe.
This recipe was adapted from the Mediterranean Cooking Cookbook by Jacqueline Clarke and Joanna Farrow, which is a great book filed with yummy, authentic mediterranean dishes! Check it out! But like I said I wanted to lower the carbohydrates just a tad.
This dish is loaded with fiber, lean protein, vitamin C, potassium and iron. Not to mention it is the perfect comfort food for a cold winter day. Not that I have those in South Florida, but you get the point!
1 eggplant sliced
1 16oz can low sodium canned chickpeas
2 8oz cans tomato sauce
2 yellow squash
1 cup baby bella mushrooms
1/4 cup parmesan cheese
1 1/4 cup non-fat plain Greek Yogurt
1/2 yellow onion
2 tsp herbs de provence
Salt & Pepper
2 tsp extra virgin olive oil
1 tsp cumin
1 tsp garlic powder
1tsp red pepper flakes
1. Preheat oven to 350 degrees fahrenheit
2. Slice eggplant crosswise and salt in a colander to release liquid
3. Dice onion, carrots, mushrooms, zucchini and squash
4. Heat large skillet to medium high heat and add 2 tsp. extra virgin olive oil
5. When skillet is heated add onion and carrots and sauté for 3-5 minutes until tender
6. Add spices, salt & pepper and add zucchini, squash and mushrooms to skillet
7. Saute vegetables until tender about 5-7 minutes
8. Remove eggplant from colander and dry with paper towel
8. Heat another skillet with extra virgin olive oil and sauté eggplant slices 1-2 minutes per side
8. Add 2 cans of tomato sauce and add canned chickpeas after they are drained and rinsed with cold water and cook until warmed through
8. Make sauce mixture by combining eggs, pepper, salt and Greek yogurt then set aside
9. Add one layer of sliced eggplant to 13 x 9 baking dish that has been sprayed with olive oil spray top with cooked vegetable mixture
10. Add another layer of eggplant and top with rest of cooked vegetable mixture
11. Pour bechamel sauce over vegetables and sprinkle with parmesan cheese
12. Bake moussaka for 45min. until golden brown
13. Let moussaka cool for 10-15min before serving
Makes 12 servings
Nutrion per serving: 139 calories, 6g fat, 14g carbohydrates, 9g protein, 61mg cholesterol, 4g dietary fiber.
Have a great day!