Recipes · Greek · Casseroles
Moussaka
One serving has 745 kcal and 33 g protein, and at least a fifth of a woman's daily need of cobalamin (134%), zinc (80%), phosphorus (64%), pyridoxine (62%), selenium (60%) and niacin (56%). Ready in 115 minutes.
- Preparation: 35 min
- Cooking: 80 min
- Makes: 1 serving (528 g)
- Difficulty: Hard
- Diets: High protein
- Contains: beef, dairy, egg, gluten
Ingredients
- 150 g Eggplant, raw
- 120 g Beef, ground, 80% lean, raw
- 40 g Onions, raw
- 4 g Garlic, raw
- 80 g Tomatoes, canned, crushed
- 0.2 g Cinnamon
- 15 g Olive oil
- 10 g Butter, unsalted
- 10 g Flour, all-purpose
- 80 g Milk, whole
- 10 g Parmesan cheese
- 8 g Egg yolks, raw
- 0.6 g Salt
- 0.2 g Black pepper
Method
- Slice the eggplant, salt lightly, and let sit for 15 minutes to draw out bitterness, then pat dry.
- Brush the eggplant slices with half the olive oil and roast or grill at 200 °C (400 °F) for about 15 minutes until soft and lightly browned.
- Cook the onion and garlic in the remaining olive oil for 4-5 minutes, then add the ground beef and cook, breaking it up, until browned with no pink remaining.
- Stir in the crushed tomatoes, cinnamon, salt and pepper, and simmer for 15 minutes until thickened.
- Make the béchamel: melt the butter, whisk in the flour, cook for 1 minute, then gradually whisk in the milk and simmer for 3-4 minutes until thick; off the heat, whisk in the egg yolk and half the parmesan.
- Layer half the eggplant in a small baking dish, spoon over the meat sauce, then top with the remaining eggplant.
- Pour the béchamel evenly over the top and scatter with the remaining parmesan.
- Bake at 180 °C (355 °F) for 30-35 minutes until golden and bubbling; let rest for 10 minutes before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 745 kcal | 35% |
| Carbohydrates | 32.1 g | |
| Water | 403 mL | |
| Fiber | 7.2 g | 24% |
| Protein | 32.6 g | 68% |
| Tryptophan | 0.24 g | |
| Threonine | 1.2 g | |
| Isoleucine | 1.4 g | |
| Leucine | 2.5 g | |
| Lysine | 2.5 g | |
| Methionine | 0.77 g | |
| Cystine | 0.32 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.7 g | |
| Histidine | 1 g | |
| Fat | 55 g | |
| Monounsaturated | 26.3 g | |
| Polyunsaturated | 3.3 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.8 g | |
| Saturated | 20.1 g | |
| Trans-Fats | 1.4 g | |
| Cholesterol | 208 mg | |
| Calcium | 305 mg | 30% |
| Copper | 0.42 mg | 47% |
| Iron | 4.8 mg | 27% |
| Magnesium | 78.1 mg | 25% |
| Manganese | 0.76 mg | 42% |
| Phosphorus | 450 mg | 64% |
| Potassium | 1,117 mg | 24% |
| Selenium | 32.9 µg | 60% |
| Sodium | 623 mg | |
| Zinc | 6.4 mg | 80% |
| Thiamin (vitamin B1) | 0.33 mg | 30% |
| Riboflavin (vitamin B2) | 0.56 mg | 51% |
| Niacin (vitamin B3) | 7.8 mg | 56% |
| Pantothenic acid (vitamin B5) | 2 mg | 39% |
| Pyridoxine (vitamin B6) | 0.8 mg | 62% |
| Folate (vitamin B9) | 94.5 µg | 24% |
| Cobalamin (vitamin B12) | 3.2 µg | 134% |
| Choline | 172 mg | 41% |
| Vitamin A | 172 µg | 25% |
| Vitamin C | 14.9 mg | 20% |
| Vitamin D (D2 + D3) | 63.7 IU | 11% |
| Vitamin E | 4.4 mg | 29% |
| Vitamin K | 22.5 µg | 25% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
4.8 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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