Moussaka is a beloved Mediterranean dish that layers eggplant, ground meat, and a creamy béchamel sauce into a hearty, flavorful casserole. Originating from Greece, this dish is perfect for family dinners or special occasions. In this article, we’ll guide you through making traditional Moussaka, complete with a detailed ingredients list, step-by-step instructions, nutrition facts, and tips to perfect your recipe. Discover the health benefits of this dish and learn how to create a restaurant-quality meal in your own kitchen.

Ingredients List

Here’s what you’ll need to make Moussaka (serves 6-8):

  • For the Eggplant Layers:
    • 2 large eggplants, sliced into 1/4-inch rounds
    • 2 tbsp olive oil
    • 1 tsp salt
  • For the Meat Sauce:
    • 1 lb ground lamb or beef (or a mix of both)
    • 1 large onion, finely chopped
    • 3 garlic cloves, minced
    • 1 can (14 oz) crushed tomatoes
    • 2 tbsp tomato paste
    • 1/2 cup red wine
    • 1 tsp ground cinnamon
    • 1/2 tsp ground allspice
    • 1 tsp dried oregano
    • 1/4 tsp nutmeg
    • 1 tsp salt
    • 1/2 tsp black pepper
  • For the Béchamel Sauce:
    • 4 tbsp butter
    • 1/4 cup all-purpose flour
    • 2 cups whole milk, warmed
    • 1/4 tsp nutmeg
    • 1/2 cup grated Parmesan cheese
    • 2 egg yolks
    • 1/2 tsp salt
    • 1/4 tsp black pepper
  • For Assembly:
    • 1/2 cup breadcrumbs
    • 1/4 cup grated Parmesan cheese

Step-by-Step Recipe

Step 1: Prepare the Eggplant

  1. Preheat the oven to 400°F (200°C).
  2. Arrange the eggplant slices on a baking sheet and brush both sides with olive oil. Sprinkle with salt.
  3. Roast for 20-25 minutes, flipping halfway through, until tender and golden. Set aside.

Step 2: Make the Meat Sauce

  1. Heat 1 tbsp olive oil in a large skillet over medium heat.
  2. Add the chopped onion and sauté for 3-4 minutes until softened.
  3. Add the minced garlic and cook for another 30 seconds.
  4. Add the ground meat and cook until browned, breaking it into small pieces with a spatula.
  5. Stir in the crushed tomatoes, tomato paste, red wine, cinnamon, allspice, oregano, nutmeg, salt, and pepper.
  6. Simmer for 20-25 minutes until the sauce thickens. Remove from heat.

Step 3: Make the Béchamel Sauce

  1. Melt the butter in a saucepan over medium heat.
  2. Whisk in the flour and cook for 1-2 minutes to form a roux.
  3. Gradually whisk in the warm milk, stirring constantly to avoid lumps.
  4. Cook for 5-7 minutes until the sauce thickens.
  5. Remove from heat and stir in the nutmeg, Parmesan cheese, egg yolks, salt, and pepper. Set aside.

Step 4: Assemble the Moussaka

  1. Preheat the oven to 375°F (190°C).
  2. In a 9×13-inch baking dish, sprinkle a thin layer of breadcrumbs.
  3. Layer half of the roasted eggplant slices on the bottom.
  4. Spread the meat sauce evenly over the eggplant.
  5. Add the remaining eggplant slices on top.
  6. Pour the béchamel sauce over the eggplant, spreading it evenly.
  7. Sprinkle with grated Parmesan cheese.

Step 5: Bake the Moussaka

  1. Bake for 45-50 minutes until the top is golden brown and bubbly.
  2. Let it cool for 15-20 minutes before slicing and serving.

Nutrition Facts

Here’s the nutritional breakdown for one serving of Moussaka (based on 8 servings):

  • Calories: 400-450 kcal
  • Protein: 20g
  • Carbohydrates: 25g
  • Fats: 25g
  • Fiber: 5g
  • Vitamins & Minerals: High in Vitamin A, Vitamin C, Calcium, and Iron

Moussaka is a balanced dish that provides protein, healthy fats, and essential nutrients. The eggplant adds fiber, while the béchamel sauce contributes calcium.

Health Benefits of Moussaka

  1. Rich in Fiber: Eggplant is high in dietary fiber, which aids digestion and promotes gut health.
  2. High in Protein: Ground meat provides essential amino acids for muscle repair and growth.
  3. Packed with Antioxidants: Tomatoes and eggplant are rich in antioxidants that support heart health and reduce inflammation.
  4. Bone Health: The béchamel sauce is a good source of calcium, which strengthens bones and teeth.
  5. Comfort Food: The warm, hearty nature of Moussaka can boost mood and reduce stress.

Ending Notes and Tips

  1. Eggplant Prep: Salting the eggplant slices before roasting can reduce bitterness and improve texture.
  2. Make Ahead: Assemble the Moussaka a day in advance and bake it just before serving for deeper flavors.
  3. Vegetarian Option: Substitute ground meat with lentils or mushrooms for a vegetarian version.
  4. Storage: Store leftovers in an airtight container in the fridge for up to 3 days or freeze for up to 3 months.
  5. Presentation: Serve with a fresh Greek salad or crusty bread for a complete meal.