Healthy and Easy Greek Moussaka

Moussaka is the national dish of Greece. I grew up with it as I am half Greek. I loved the traditional moussaka that my granny used to make – the one with potatoes and aubergines. However, I decided to try and make a healthier version, which is keto and paleo friendly. I substituted the aubergines/eggplants and the potatoes with broccoli, bell peppers and carrots.  In addition, I swapped the béchamel sauce for a healthier and high protein one.  But you can always experiment and substitute some of the ingredients, so the final dish suits your dietary requirements.

The traditional moussaka is a baked dish consisting of layers of sautéed slices of aubergine/eggplant and mince usually flavoured with tomatoes, onions, potatoes and covered with a custard sauce sprinkled with grated cheese.

It is not really surprising that the people living around the Mediterranean Sea have an amazing variety of recipes calling for aubergines/eggplants, therefore many of the recipes are very similar, adding or subtracting spices.

The History of Moussaka

The classic moussaka was included in one of the first Greek cookbooks by Tselementes. But that version consisted of various vegetables, ground aubergines/eggplants with tomato sauce, and bread crumbs were sprinkled on top. Luckily, through the years, moussaka was enriched with the nicely spiced and tasty minced meat and tomato sauce. It was then covered with the snowy white béchamel sauce, which browns so beautifully when baked.

Aubergine/Eggplant Benefits

Aubergines are great source of dietary fibre, vitamins B1 and B6, potassium and magnesium. But they often gets a bad reputation for its bitter taste and being tricky to cook with. For instance, they are extremely good at absorbing flavours. Acting as a sort of “base” for a meal makes them very convenient for cooking. Here are few delightful benefits of aubergines you should know about:

• Protect against cardiovascular disease
• Aid digestion
• Lower blood pressure
• Prevent cancer
• Improve bone health

The Recipe

In a large pan, heat 2 tablespoons olive oil over medium heat. Chop the broccoli, carrots and bell pepper and along with the sweet corn, place everything into the pan. Cook until soft and golden and pour into a ceramic oven dish.

Heat 1 tbsp olive oil in the same pan over medium heat and add the copped onions. Add the garlic and stir continuously until the onions and the garlic become soft and translucent.

Toss the mince meat and continue stirring until fully cooked (no pink shows at all). Season with the mixed herbs, paprika, salt and black pepper, chopped parsley and mix well. Add the tomato paste and stir into the meat. Lower the heat and simmer for 10-15 minutes. Pour into the over dish and mix well with the vegetables.

Preheat the oven to 180°C~356°F. Place the ceramic dish and let the moussaka cook for 15-20 minutes or until golden.

In the meantime, beat the egg whites, add the yogurt, 1 tablespoon gluten free flour, salt and pepper. Pour over the cooked moussaka, place the cheese on the top and let it cook for another 15 minutes. Serve hot.

Variations

There are few variations of this healthy Greek moussaka, but I’ll only list three, which I’ve personally tried.

Aubergine/Egg plant – substitute the broccoli with aubergine/egg plant. 

Cauliflower – substitute the broccoli with cauliflower. 

Potato – substitute the broccoli with potatoes. 

 

“Part of why I love Greek food so much is that it is simple, but it’s unpretentious. It is authentic. “

Princess Tatiana of Greek and Denmark