Lentil and Kale Moussaka
Lentil and kale moussaka - This Greek classic also tastes great with winter vegetables.
Healthy, because
Even smarter
Nutritional values
The antioxidant lycopene is found in high quantities in Canned tomatoes tomatoes. It can protect the body's cells from harmful influences and possibly prevent the development of cancer. Lentils Lentils bring protein, complex carbohydrates and fiber to the plate - good for keeping us full for a long time and for strengthening muscles. They also score points with B vitamins and iron.
Outside the kale season, you can well replace the leafy vegetables with spinach or chard. To make the dish vegetarian, we used Montello cheese for gratinating, as it contains microbial rennet. If you are not vegetarian, you can also replace the cheese with Parmesan or Pecorino.
(Percentage of daily recommendation)
| Calorie | 501 cal. | (24 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 49 g | (33 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13.5 g | (45 %) |
| Vitamin A | 1.5 mg | (188 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 4.5 mg | (38 %) | ||
| Vitamin K | 849.3 μg | (1,416 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 9.9 mg | (83 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 306 μg | (102 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 16 μg | (36 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 119 mg | (125 %) | ||
| Potassium | 1,556 mg | (39 %) | ||
| Calcium | 580 mg | (58 %) | ||
| Magnesium | 154 mg | (51 %) | ||
| Iron | 8 mg | (53 %) | ||
| Iodine | 32 μg | (16 %) | ||
| Zinc | 4.3 mg | (54 %) | ||
| Saturated fatty acids | 8.7 g | |||
| Uric acid | 202 mg | |||
| Cholesterol | 30 mg | |||
| Complete sugar | 14 g |
Ingredients
- Ingredients
- 9 ozs mountain lentils
- 2 shallots
- 3 garlic cloves
- 1 carrot
- 7 ozs Kale
- 2 ½ Tbsps olive oil
- salt
- peppers
- 14 ozs chunky tomatoes (can)
- 1 Tbsp Tomato paste
- 2 cloves
- 5 ozs Vegetable broth
- 1 handful parsley
- 2 Tbsps butter
- 2 Tbsps Whole Grain Spelt Flour
- 16 ozs milk (low fat)
- 1 ¾ ozs vegetarian Montello- Cheese
Preparation steps
Rinse lentils and cook in boiling water for about 15 minutes until slightly al dente. Then drain and let drain.
Meanwhile, peel shallots and garlic, finely dice both. Clean, peel and also finely dice the carrot.
Clean kale, wash; pluck green from thick leaf veins, tear into pieces and pat dry. Heat 1 tablespoon of oil in a frying pan and cook the kale in it for 4-5 minutes over medium heat, then season with salt and pepper.
Heat 1 tablespoon of oil in a saucepan. Sauté shallots, garlic and carrot in it for 3 minutes over medium heat. Stir in lentils, tomatoes, tomato paste and cloves and add broth. Simmer everything for about 10 minutes at low heat. Meanwhile, wash parsley, shake dry and chop finely. Season lentils with salt and pepper.
For the sauce, melt butter in a saucepan. Sprinkle in flour and sweat until light. Gradually pour in the milk and simmer the sauce for 7-10 minutes over low heat, stirring until creamy. Grate cheese finely. Season sauce with salt and pepper and stir in cheese.
Grease a baking dish with remaining oil. Pour in half of the lentil mixture, cover with half of the kale. Pour in remaining lentils and remaining kale and pour sauce over everything. Bake lentil-green cabbage moussaka in preheated oven at 180 °C / 350 °F for 30-35 minutes until golden brown.
