Are you looking for a nutritious and flavourful vegan dish to elevate your Meatless Mondays? Look no further than this delightful Lebanese Moussaka Recipe. Known as Lebanese Maghmour, this dish is a staple in Lebanese cuisine and offers a perfect balance of delicious flavours, healthy ingredients, and cultural heritage. It’s a fantastic addition to your collection of new recipes and a wonderful way to explore the rich culinary traditions of the eastern Mediterranean.
The Health Benefits of Lebanese Moussaka
Lebanese moussaka, also referred to as Lebanese eggplant moussaka, is a powerhouse of nutrients. The star ingredient, large eggplants, is packed with fiber, vitamins, and antioxidants. Eggplants are particularly beneficial for heart health and can help in lowering cholesterol levels. Plus, they are low in calories, making them an excellent choice for maintaining a healthy weight.
This dish also features cooked chickpeas, a fantastic source of plant-based protein. Whether you use canned chickpeas or dry chickpeas that have been cooked, they provide essential nutrients like iron, magnesium, and zinc. Chickpeas are also high in fiber, which helps maintain a healthy digestive system.
The tomato sauce and tomato paste in this recipe are rich in lycopene, a powerful antioxidant that can help reduce the risk of certain types of cancer. Moreover, tomatoes are a great source of vitamins A and C, which are important for immune health and skin.
Why This Recipe is Perfect for Meatless Mondays
Meatless Mondays are an excellent opportunity for families to explore vegan and vegetarian meals together. This Lebanese moussaka recipe is perfect for such occasions because it is hearty, satisfying, and full of flavor, even without meat. The dish can be served as a main course or as a side dish alongside other vegan delights.
A Glimpse into Lebanese Cuisine
The word moussaka might make you think of the Greek version of moussaka, but the Lebanese version is quite different. Known as maghmour recipe or middle eastern moussaka, this dish is a fragrant, comforting meal that is baked to perfection. The roasted eggplants are layered with a savory chickpea and tomato mixture, creating a harmonious blend of textures and tastes.
Making the Lebanese Moussaka
Start by preheating your oven to the perfect oven heat of 180 degrees Celsius. Prepare your large eggplants by cutting them into slices, then toss eggplant pieces with a generous tablespoon of olive oil. Spread them out on a baking sheet or baking tray and roast until they become soft and slightly golden brown.
While the eggplants are roasting, take a large onion (or red onions) and finely chop it. In a skillet over medium heat, heat 2 tablespoons of coconut oil and sauté onion until it is soft and fragrant. Add 5 minced cloves garlic and continue to cook for another minute.
Next, add the cooked chickpeas (or canned chickpeas) to the skillet, along with a teaspoon each of cumin, coriander, sweet paprika, and chili powder. Stir well to combine and let the spices infuse the chickpeas.
Pour in a can of canned tomatoes or crushed tomatoes, along with a cup of broth or stock. Add a generous spoonful of tomato paste for depth of flavor. Season with a pinch of salt and black pepper. Let the mixture simmer over low heat for about 10 minutes to develop the flavors.
Now, it’s time to assemble the moussaka. In a baking dish, layer the roasted eggplants and top each layer with the chickpea and tomato mixture. Repeat the process until all the ingredients are used, finishing with a layer of the tomato mixture. Bake in the oven for another 20 minutes until the top is slightly golden brown.
Serving Suggestions
Lebanese moussaka is incredibly versatile. Serve it hot with a side of pita bread or crusty bread to soak up the delicious sauce. You can also garnish it with fresh parsley and a squeeze of lemon juice for a bright, fresh finish. For an extra touch of creaminess, a drizzle of tahini sauce pairs beautifully with the rich flavours of the moussaka.
Fresh and Flavorful
Because this dish is plant-based, it’s the perfect way to enjoy a variety of fresh vegetables. Using vibrant, large eggplants, juicy fresh tomatoes, and aromatic herbs not only enhances the flavors but also brings a burst of freshness to your meal. This approach ensures that the ingredients are at their peak in terms of taste and nutritional value.
A Journey Through Tradition
Lebanese moussaka is more than just a dish; it is a celebration of Lebanese cuisine and a testament to the rich culinary traditions of the eastern Mediterranean. Each bite is a harmonious blend of flavours and textures, offering a taste of the Middle East that is both comforting and unique.
This recipe is a perfect choice for Meatless Mondays, offering a healthy, flavorful, and satisfying meal that can be enjoyed by the whole family. By incorporating fresh, local ingredients, you not only create a delicious meal but also contribute to a more sustainable and healthy lifestyle. So, gather your family, try this recipe, and embark on a culinary journey to the heart of Lebanon.
By exploring this Lebanese moussaka recipe, you’re not just cooking a meal; you’re creating an experience. The delicious flavours of roasted eggplants, cooked chickpeas, and rich tomato sauce make this dish an unforgettable part of your weekly routine. So why wait? Make yourself and your family a feast to remember.
Lebanese Inspired Moussaka Recipe (Vegan-Maghmour)
Description
This vegan Lebanese moussaka, also known as maghmour, is a hearty and nutritious dish made with roasted eggplants, savory chickpeas, and a rich tomato sauce. Perfect for Meatless Mondays, it offers a delicious taste of Lebanese cuisine and a healthy, satisfying meal for the whole family.
Ingredients
Instructions
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Preheat the oven to 180 degrees Celsius.
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Roasting the Vegetables:
Preheat your oven to 180 degrees Celsius. Slice the eggplants and cut the red and yellow capsicums into strips. Toss the eggplants and capsicums with 2 tablespoons of olive oil, then spread them out on a baking sheet. Roast them for about 20 minutes until the eggplants are soft and the capsicums are slightly charred.
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Preparing the Chickpea Mixture:
While the vegetables are roasting, heat the coconut oil in a skillet over medium heat. Finely chop the onion and sauté until it becomes soft and translucent. Add the minced garlic cloves and cook for another minute.
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Adding Spices and Chickpeas:
Add the cooked chickpeas to the skillet along with the cumin, coriander, sweet paprika, and chili flakes. Stir well to coat the chickpeas with the spices.
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Creating the Tomato Sauce:
Pour in the can of crushed tomatoes and the broth or stock. Stir to combine, then season with salt and pepper. Let the mixture simmer over low heat for about 10 minutes to develop the flavours.
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Assembling the Moussaka:
In a baking dish, layer the roasted eggplants and capsicums with the chickpea and tomato mixture. Continue layering until all ingredients are used, finishing with a layer of the tomato mixture on top.
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Baking the Moussaka:
Place the baking dish in the oven and bake for an additional 20 minutes until the top is slightly golden brown.
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Serving:
Serve the moussaka hot with a side of pita bread or crusty bread to soak up the delicious sauce. Garnish with fresh parsley and a squeeze of lemon juice for a bright, fresh finish. For an extra touch of creaminess, a drizzle of tahini sauce pairs beautifully with the rich flavors of the moussaka.
Servings 4
- Amount Per Serving
- Calories 444.27kcal
- % Daily Value *
- Total Fat 20.44g32%
- Saturated Fat 7.46g38%
- Sodium 431.89mg18%
- Potassium 1568.82mg45%
- Total Carbohydrate 59.18g20%
- Dietary Fiber 20.94g84%
- Sugars 24.84g
- Protein 13.86g28%
- Vitamin A 126.84 IU
- Vitamin C 98.94 mg
- Calcium 138.68 mg
- Iron 5.63 mg
- Vitamin E 5.34 IU
- Vitamin K 31.93 mcg
- Thiamin 0.37 mg
- Riboflavin 0.31 mg
- Niacin 4.78 mg
- Vitamin B6 0.84 mg
- Folate 264.62 mcg
- Phosphorus 292.35 mg
- Magnesium 126.11 mmol
- Zinc 2.43 mcg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
