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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 376.4
  • Total Fat: 11.2 g
  • Cholesterol: 65.4 mg
  • Sodium: 514.8 mg
  • Total Carbs: 53.2 g
  • Dietary Fiber: 12.3 g
  • Protein: 19.0 g

View full nutritional breakdown of Vegetarian Moussaka calories by ingredient
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Vegetarian Moussaka

Submitted by: FEATHERA

Introduction

Delicious, vegetarian, and low-calorie.

Original recipe from http://allrecipes.com/Recipe/Vegetarian-Mo
ussaka/Detail.aspx, slightly edited to be healthier by Feathera
Delicious, vegetarian, and low-calorie.

Original recipe from http://allrecipes.com/Recipe/Vegetarian-Mo
ussaka/Detail.aspx, slightly edited to be healthier by Feathera

Number of Servings: 6

Ingredients

    1 Eggplant, thinly sliced
    1 Large Zucchini, thinly sliced
    2 Potatoes, thinly sliced
    1 Onion, sliced
    1 Clove of Garlic, chopped
    0-Calorie Cooking Spray
    1 (14.5 oz) Can of Peeled, diced Tomatoes
    1 (14.5 oz) Can of Lentils, drained
    1 tsp Dried Oregano
    2 Tbsp fresh Parsley
    Salt and Black Pepper
    1 Cup Crumpled Feta Cheese

    ---Sauce---
    1.5 Tbsp Butter
    2 Tbsp All-Purpose Flour
    1.25 Cups Skim Milk
    Black Pepper
    1 Pinch Ground Nutmeg
    .25 Cup Grated Parmesan Cheese

Directions

Preheat oven to 375 degrees Fahrenheit.

Thinly slice eggplant, zucchini, and potatoes. Salt eggplant and let sit for 30 minutes, thin rinse and dry. Lightly brown eggplant, zucchini, and potatoes on both sides (with 0-calorie cooking spray) and set aside.

Saute sliced onion and chopped garlic (with 0-calorie cooking spray), add the vinegar, and reduce. Add canned tomatoes, lentils, parsley, and oregano and stir. Cover and reduce heat to a simmer for 15 minutes.

In a 9x13 inch casserole dish, layer eggplant, zucchini, potatoes, feta cheese, and onion and tomato mixture. Repeat layering, topping with eggplant and zucchini. Cover and bake for 25 minutes.

While in the oven, in a small sauce pan, whisk together the butter, flour, and milk at a slow boil until it's smooth and thick. Season with pepper and nutmeg. Take off heat for 5 minutes before adding the beaten egg.

Remove casserole dish, top with sauce and Parmesan cheese, then put back in the oven, uncovered, for 25 to 30 minutes. Enjoy. :)

Number of Servings: 6

Recipe submitted by SparkPeople user FEATHERA.






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Member Ratings For This Recipe


  • Incredible!
    1 of 1 people found this review helpful
    This is a family favourite. I do cut a few corners. I do not salt the eggplant - I find it unnecessary. I use kumara (sweet potato) sometimes instead of potato as lower GI. I also pop potato in microwave rather than browning in a pan. Also pop eggplant under the grill. Fantastic!! - 12/28/11

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  • This was a crazy amount of work. But so very good! Forthe poster below who asked about the egg & vinegar, they are included in the nutritional breakdown, i guess they were just missed when typing in the ingredient listing. - 1/5/12

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  • Anne Buchanan submitted this to allrecipes.com. This version omited a couple of the original ingredients: 1 Tbsp white vinegar in the casserole and 1 beaten egg in the sauce. Original uses only 1/2 can of lentils . I use whole milk and whole wheat pastry flour in the bechemal sauce for richer flavor - 4/24/10

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  • please clarify ingredients - the recipe mentions vinegar and a beaten egg, but neither of these items are listed. i'm anxious to try this and want to make sure i've got everything i need! thanks - 6/24/09

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  • Very good, but quite a bit of work - 11/19/08

    Was this review helpful?   yes  No