Variation On A Classic Dish

Lentil and Kale Moussaka

Average: 4.9 (17 votes)
(17 votes)
Lentil and Kale Moussaka

Lentil and kale moussaka - This Greek classic also tastes great with winter vegetables.

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Health Score:
91 / 100
45 min.
ready in 1 hr 15 min.
Ready in

Healthy, because

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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.

1 serving contains
(Percentage of daily recommendation)
Calorie501 cal.(24 %)
Protein30 g(31 %)
Fat20 g(17 %)
Carbohydrates49 g(33 %)
Sugar added0 g(0 %)
Roughage13.5 g(45 %)
Vitamin A1.5 mg(188 %)
Vitamin D0.2 μg(1 %)
Vitamin E4.5 mg(38 %)
Vitamin K849.3 μg(1,416 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.8 mg(73 %)
Niacin9.9 mg(83 %)
Vitamin B₆0.8 mg(57 %)
Folate306 μg(102 %)
Pantothenic acid1.9 mg(32 %)
Biotin16 μg(36 %)
Vitamin B₁₂0.8 μg(27 %)
Vitamin C119 mg(125 %)
Potassium1,556 mg(39 %)
Calcium580 mg(58 %)
Magnesium154 mg(51 %)
Iron8 mg(53 %)
Iodine32 μg(16 %)
Zinc4.3 mg(54 %)
Saturated fatty acids8.7 g
Uric acid202 mg
Cholesterol30 mg
Complete sugar14 g


9 ozs mountain lentils
2 shallots
3 garlic cloves
1 carrot
7 ozs Kale
2 ½ Tbsps olive oil
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
How healthy are the main ingredients?
olive oilTomato pasteparsleyKaleshallotgarlic clove

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.