Kidney Bean Moussaka ( Ww )

May 08, 2023May 8, 20230 13
Kidney Bean Moussaka ( Ww ) recipe for a healthy dinner option
in Vegetarian

Prep

30 min

Cook

1 hr 10 min

Ready In

1 hr 40 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

3 teaspoons olive oil , for baking
1 teaspoon olive oil , for pan
1 teaspoon olive oil , for frying
1 large aubergine , sliced ( eggplant )
1 large onion , chopped
2 garlic cloves , crushed
1 red pepper , de-seeded and chopped
400 g chopped tomatoes
2 tablespoons tomato puree ( paste )
220 g red kidney beans , drained , rinsed and mashed gently
1/2 teaspoon ground cinnamon
4 tablespoons sweet red wine
4 tablespoons cornflour
600 ml skim milk
110 g low-fat cheddar cheese
1 egg
salt and pepper

Nutrision Information

Servings Per Recipe
6
Calories
342
Sugar
12g
Fat
11g
Moussaka is a popular Greek dish that is typically made with lamb, eggplant, tomato sauce, and cheese. This vegetarian version uses kidney beans instead of meat to create a healthy and delicious variation of the classic recipe. The dish is easy to prepare and can be served as a main course for dinner or as a side dish for lunch. This recipe is specifically designed to be a low-fat, high-protein option that is perfect for vegans and vegetarians or anyone who is looking for a healthy meal option that doesn't compromise on taste.

Instructions

1.Preheat the oven to 190°C (170°C fan)/375°F/gas mark 5.
2.Brush the sliced aubergines with 3 teaspoons of olive oil and transfer them to a baking sheet. Bake them in the oven for about 20 minutes, or until they are golden and soft.
3.In a large pan, heat 1 teaspoon of olive oil and fry the onions until they are translucent. Add the garlic and red pepper and cook until the pepper is tender.
4.Add the chopped tomatoes, tomato puree, kidney beans, cinnamon, sweet red wine, salt, and pepper to the pan and simmer for about 10 minutes.
5.Remove the pan from the heat and transfer half of the mixture to an ovenproof dish. Cover the mixture with half of the aubergines, and repeat with the remaining mixture and aubergines.
6.In a separate bowl, whisk the cornflour with 1 tablespoon of milk until smooth. Pour the remaining milk into a pan and heat it until simmering. Slowly add the cornflour mixture to the pan and keep whisking until the sauce thickens.
7.Remove the pan from the heat and stir in 75g of the grated cheddar cheese. Beat the egg and add it to the sauce, stirring it quickly.
8.Pour the sauce over the aubergine and kidney bean mixture and sprinkle the remaining cheddar cheese on top. Bake the moussaka in the oven for 35-40 minutes or until it is golden and bubbly. Serve hot.

PROS

This vegetarian moussaka is a tasty, healthy meal option that is easy to prepare and offers a good source of fiber and protein.
It is low in fat and calories as it uses skim milk and low-fat cheddar cheese.

Kidney beans are a good source of plant-based protein, fiber, iron, and other important vitamins and minerals.

CONS

Kidney Bean Moussaka is a relatively high carb dish, so it may not be suitable for those who are on a low-carb diet.

This recipe may take some time to prepare, so it may not be ideal for those who are short on time.

HEALTH & BENEFITS

Kidney Bean Moussaka is a healthy meal option that can offer numerous health benefits. The dish is high in fiber and protein, which can help to promote digestive health and keep you feeling full for longer.
Kidney beans are also a good source of iron, which can help to prevent anemia. They are also high in antioxidants, which can help to protect your body against cell damage and oxidative stress. Additionally, the dish contains red pepper, which is rich in vitamin C and B6.

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