Lentil and kale moussaka
Discover a delicious twist on a classic with this Lentil and Kale Moussaka recipe. Made with hearty lentils, fresh kale, and topped with a creamy Parmesan and egg béchamel sauce, this vegetarian dish is sure to be a hit at any dinner table. Packed with flavor and nutritious ingredients, it's a perfect go-to for a healthy and satisfying meal.
- 25 Apr 2024
- Cook time 65 min
- Prep time 15 min
- 6 Servings
- 13 Ingredients
Lentil and kale moussaka is a delightful vegetarian twist on the traditional Greek dish. Packed with nutritious lentils, vibrant kale, and a creamy béchamel sauce, this recipe offers a flavorful and satisfying meal perfect for any occasion. This dish is not only delicious but also rich in proteins, vitamins, and minerals, making it a healthy choice for the whole family.
Ingredients:
Instructions:
Preheat your oven to 375°F (190°C).
- Heat 2 tablespoons of olive oil in a large skillet over medium heat.
- Add the finely chopped onion, carrot, and minced garlic. Sauté them for about 5-7 minutes, or until the vegetables are softened.
- Add the canned tomatoes with their juice, and stir the mixture.
- Reduce the heat to low and let it simmer for about 15 minutes to let the flavors meld.
- Stir in the drained and rinsed lentils and chopped parsley. Season with salt and pepper to taste.
- Remove the skillet from heat and set aside.
- In a medium saucepan, melt 1/4 cup butter over medium heat.
- Gradually whisk in the 1/4 cup all-purpose flour until the mixture is smooth and golden brown.
- Slowly add the 2.5 cups of milk while continuously whisking to prevent lumps.
- Cook the mixture, stirring constantly, until it thickens and begins to boil.
- Reduce heat and let it simmer for an additional 2-3 minutes, stirring occasionally.
- Remove the saucepan from heat and stir in the grated parmesan cheese until melted and well combined.
- Allow the sauce to cool slightly before whisking in the beaten egg. Make sure to whisk continuously to prevent the egg from scrambling. Season with salt and pepper to taste.
- In a greased baking dish, spread half of the lentil mixture evenly on the bottom.
- If using kale, layer the chopped kale over the lentil mixture.
- Spread the remaining lentil mixture over the kale (or directly, if not using kale).
- Pour the béchamel sauce over the lentil mixture, spreading it evenly with a spatula to cover the whole surface.
- Transfer the baking dish to the preheated oven and bake for about 30-35 minutes, or until the top is golden and bubbly.
- Remove the moussaka from the oven and let it cool for about 10 minutes before serving.
- Garnish with additional chopped parsley if desired.
- Serve warm and enjoy your delicious, hearty Lentil and Kale Moussaka!
Tips:
- Ensure your vegetables are evenly chopped to help them cook uniformly.
- Use a high-quality olive oil to enhance the flavor of your dish.
- Drain and rinse canned lentils thoroughly to remove any excess sodium.
- Opt for fresh parsley for a burst of fresh flavor rather than dried parsley.
- When making the béchamel sauce, continuously stir to prevent lumps and get a smooth texture.
- Let the moussaka rest for a few minutes before serving to allow it to set and make slicing easier.
- For an extra flavor boost, consider adding a pinch of nutmeg to the béchamel sauce.
Lentil and kale moussaka is a comforting and flavorful dish that brings a nutritional boost to your dinner table. By following these steps, you can create a hearty, satisfying meal that blends the earthiness of lentils and kale with the creaminess of béchamel sauce. Whether you're looking to impress your guests or simply enjoy a nutritious dinner, this recipe is sure to become a favorite.
| Nutrition Facts | |
|---|---|
| Serving Size | 310 grams |
| Energy | |
| Calories 270kcal | 11% |
| Protein | |
| Protein 13g | 9% |
| Carbohydrates | |
| Carbohydrates 30g | 8% |
| Fiber 8g | 20% |
| Sugar 10g | 10% |
| Fat | |
| Fat 16g | 18% |
| Saturated 6g | 21% |
| Cholesterol 66mg | - |
| Vitamins | |
| Vitamin A 260ug | 29% |
| Choline 80mg | 14% |
| Vitamin B1 0.60mg | 50% |
| Vitamin B2 0.29mg | 23% |
| Vitamin B3 1.56mg | 10% |
| Vitamin B6 0.34mg | 20% |
| Vitamin B9 150ug | 37% |
| Vitamin B12 0.75ug | 31% |
| Vitamin C 16mg | 17% |
| Vitamin E 0.69mg | 5% |
| Vitamin K 45ug | 38% |
| Minerals | |
| Calcium, Ca 220mg | 17% |
| Copper, Cu 0.24mg | 0% |
| Iron, Fe 3.12mg | 28% |
| Magnesium, Mg 55mg | 13% |
| Phosphorus, P 300mg | 24% |
| Potassium, K 660mg | 20% |
| Selenium, Se 10ug | 18% |
| Sodium, Na 210mg | 14% |
| Zinc, Zn 1.84mg | 17% |
| Water | |
| Water 240g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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