Lighter Moussaka
800g
560
CO2
25%
kcal
50%
Protein
25%
Fat
Carbs
Moussaka takes its name from the Arabic word musaqqa’ah which means chilled, because the dish can be eaten hot or cold. We have taken Moussaka back to its original recipe and we make it with ground pork rather than lamb or beef. The sweet pork and cinnamon are perfectly balanced by the salty eggplant, and creamy oat-based béchamel sauce. Creating a lighter, less oily moussaka which makes a perfect lunch or dinner.
Climate Kitchen Hacks: We use pork rather than lamb or beef. We switch cream/cheese for an oatmilk bechamel sauce and we oven bake the eggplant rather than deep frying. Saving on carbon emissions and saturated fat. The same serving size has a 75% lower carbon footprint, 40% fewer calories, and 50% less fat than lamb and cream-based Moussaka.
Serves: 6
Prep Time: 30 mins
Cooking Time: 30 mins
Ingredients:
3lbs (1.3kg) of eggplant/aubergine, sliced into 1/4-inch (6mm) rounds
12 sprays canola (rapeseed) oil
1 lb (450g) of ground/minced pork
1 large onion (240g), finely chopped
4 cloves of garlic, minced/crushed
2 cans (each 14oz/400g) of diced tomatoes
2 tsp of dried oregano
1/2 tsp of ground cinnamon
Salt and pepper to taste
1/2 cup of chopped fresh parsley
For the béchamel sauce:
3 cups (720ml) of oat milk
2 tbsp (30g) of butter
1/4 cup (30g) of all-purpose flour
Salt and pepper to taste
3 eggs, lightly beaten
1 cup (100g) of grated parmesan cheese
Oven dish 12x12 inch / 30x30 cm (or equivalent)
Instructions:
First slice the eggplant/aubergine and place in a colander, sprinkle with salt and let sit for 30 minutes to release the bitterness.
Preheat the fan oven to 430°F / 220°C / Gas mark 7 (for a non-fan oven 465°F / 240°C / Gas mark 8).
Assemble, measure, and prepare the remainder of the ingredients.
Rinse and dry the eggplant/aubergine slices, spray oil onto a couple of baking trays to coat and arrange the slices in a single layer. Spray a little more oil over the top of the eggplant/aubergine and place in the oven for 20 minutes (turning halfway and spraying with a little more oil).
Meanwhile, take a skillet or frying pan, spray with oil to coat, and place on a medium heat. Add the ground pork and cook for about 4-6 minutes until browned. Drain any excess fat.
To the meat, add the onion and gentle fry for 2-3 minutes, add the garlic for 30 seconds, then add the diced tomatoes, oregano, cinnamon, salt, pepper, and parsley. Simmer for 10-15 minutes or until the meat sauce thickens.
Whilst the pork sauce thickens, take another pan, and gently heat the oat milk until it starts to steam - keep warm.
In a third saucepan start preparing the béchamel sauce by melting the butter over a medium heat. Whisk in the flour and cook for 1-2 minutes or until the mixture becomes smooth, bubbly and turns a slightly darker color. Slowly whisk in the hot milk 1 tbsp at a time. Stir constantly - the mix will at first solidify to a wallpaper paste consistency, then as you add more milk it will form a thin custard texture. If the mixture splits (the liquid and solids separate) you can sprinkle in a little more flour and stir like mad to try and save the sauce. Bring to a gentle simmer and cook for 2-3 minutes or until the sauce thickens. Season with a pinch of salt & pepper.
Remove the sauce from the heat and whisk in the beaten eggs and a ½ cup of parmesan cheese, keep stirring constantly.
Once the béchamel sauce is done, the eggplant/aubergines are caramelized in the oven, and pork sauce has thickened, you are ready to assemble the moussaka.
Start by spreading half of the meat sauce in the bottom of the oven dish. Arrange the eggplant slices on top of the meat sauce. Spread the remaining meat sauce over the eggplant. Pour the béchamel sauce over the top of the eggplant and meat mixture. Sprinkle the remaining ½ cup of grated parmesan cheese over the top.
Bake the moussaka for about 30 minutes until the top is golden brown and the sauce is bubbly.
Let it cool for 10-15 minutes before slicing and serving.
Bil-hanā' wa ash-shifā - May you have your meal with gladness and health!
