Low Fodmap Moussaka – a traditional Greek dish made lighter. Full of yummy vegetables hidden between delicious meat and the cheese sauces.
Course
Main
Cuisine
Greek
Keyword
dinner, low FODMAP, moussaka
Prep Time45minutes
Total Time1hour30minutes
Servings8people
AuthorManuela Zangara
Ingredients
Meat Sauce
1tbspgarlic-infused olive oil
4spring onionsgreen tops only, chopped
500gms– 1 lb. beef mince
100ml– ½ cup white wine
250gms– 9 oz. fresh tomatopureed
1 ½tspdry oregano
¾tspcinnamon
2bay leaves
1sprig rosemary
1tbspparsleychopped
Salt to taste
Cheese Bechamel
30ml– 2 tbsp extra virgin olive oil
60gms– 2 oz. low fodmap gluten-free flour
500ml– 2 cups lactose-free milk
1tspsalt
½tspnutmeg
50gms– 1 ¾ oz. lactose-free cheese
1egglightly beaten
To Assemble
900gms– 2 lbs. potatoessliced
550gms– 1 ¼ lbs. eggplantsliced
Salt to taste
Oil spray
50gms– 1 ¾ oz. lactose-free cheese
Instructions
Meat Sauce
Puree the fresh tomato and keep it aside.
Put the chopped spring onion tops and garlic-infused olive oil in a frying pan and let it cook for 1 minute.
Add the mince and break any lumps with a spoon. Brown the meat well on a medium-high flame. When the mince is brown, add the wine, increase the fire and let the alcohol evaporate. Then add the tomato puree, salt, bay leaves, rosemary, oregano, and cinnamon. Stir well, add a glass of water, cover and let it cook on a low flame until the sauce thickens.
When ready, add the parsley and keep aside.
Vegetables
Slice the eggplant in 1 cm (½ inch thick slices and the potatoes in ½ cm (¼incthick slices.
Put the sliced eggplant and potatoes on an oven tray lined with baking paper. Spray with olive oil, sprinkle with salt and bake in a pre-heated oven at 200°C for about 20 minutes or until golden and cooked through.
Cheese Bechamel
Heat the lactose-free milk and keep it aside.
Heat the extra virgin olive oil in a medium-sized pot. Add the flour and stir well either with a wooden spoon or with a whisk so that no lumps form.
Slowly add the hot lactose-free milk while continuously stirring your sauce. Add salt and nutmeg, and let it cook for 5 minutes or until thickened.
Add the lactose-free cheese and stir well until melted.
Put the fire off, cover it to prevent a skin from forming and let the sauce cool down slightly. Lightly beat the egg and add it to the sauce. Stir well and keep aside.
Assembling
Layer your vegetables and meat sauce in an ovenproof dish.
Top with the cheese bechamel and the remaining lactose-free milk.
Bake in a pre-heated fan forced oven at 180°C for 20 minutes or until golden and heated through. Slice it and enjoy!
Recipe Notes
The low fodmap serving size for this dish is 1/8 of the total moussaka.