Available in Polish blog checked by dietician Dinner ideas gluten free

Low FODMAP Lamb Moussaka

Baked Lamb Moussaka with lots of vegetables
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Low FODMAP Lamb Moussaka has become one of my favourite dishes! It requires few stages of preparation, but it is well worth the effort. All of the meat, vegetables and sauces play the part in harmony of this dish. It is a six portion meal, so depending on the size of your family, you can either feed them all (doubling the recipe is easy, too!) or freeze leftovers in portions to have homemade ready meals at hand, whenever needed.

 

  • This Moussaka tastes the best with lamb mince, but you can also use beef mince.

 

  • freezable.

 

  • You can easily prepare a double recipe (12 portions) and fill your freezer with a delicious meals for the times when you don’t have time to cook.

 

“A Greek, tasty dish in a Low FODMAP version”

 

Lamb Moussaka portion
Lamb Moussaka portion on a plate

 

This recipe has been approved by a Low FODMAP dietitian, Evelyn Toner.  Find interesting articles about Nutrition, IBS and FODMAP on her blog.

 

INGREDIENTS FOR A Low FODMAP LAMB MOUSSAKA, 6 PORTIONS:

550 g potatoes, peeled and sliced

 

1 large aubergine, sliced /roughly 300 g one/

 

500 g lamb mince

 

4-5 spring onions, green part only

 

2-3 carrots, finely diced

 

½ a grated medium courgette

 

1 of: tsp paprika, tbsp cinnamon /flat spoon, not heaped, as the cinnamon may overpower the rest of ingredients/, tbsp fresh thyme, tsp fresh rosemary, chopped, tsp sugar

 

500 ml Low FODMAP beef stock, preferably homemade. You can also use chicken stock.

 

500 g passata

 

A splash of balsamic vinegar

 

2 tbsp tomato puree

 

Cheese sauce:

500 ml 2% lactose free milk

 

2 tbsp cornflour

 

90 g parmesan, grated – half for the sauce and half for grating on the top.

 

1 egg, beaten

 

salt, pepper, little ground nutmeg

 

Low FODMAP Lamb Moussaka
Low FODMAP Lamb Moussaka

 

INSTRUCTIONS TO PREPARE A Low FODMAP LAMB MOUSSAKA:

 

To make the meat sauce:

Fry the lamb mince in a large deep pan until cooked through. Drain most of the oil from the pan if you dislike it. Add chopped green spring onions and a finely diced carrot (as well as grated courgette), altogether with paprika, cinnamon, thyme and rosemary and sugar. Mix in well and fry for a few minutes and add a Low FODMAP beef stock. Cook until the carrots are soft. Then add the tomato passata, balsamic vinegar and tomato puree. The reason for this is because acid from the tomatoes often stops the hard vegetables from cooking until soft and they stay crunchy. Cook the sauce for 30 minutes, until lamb is even more tender and the sauce has thickened.

 

Preparing the potatoes and aubergine:

In the meantime, when the sauce is piping away:

 

Cook the sliced potatoes in a boiling water, until nearly tender, but still hold their shape, then drain under cold water until cold.

 

 

Grilled aubergines
Grilled aubergines

 

Slice the aubergine lengthwise into thin slices. Spray a hot griddle pan with oil and grill the aubergine slices on both sides, until they have a nice grill marks.

 

Preheat the oven to 200 C/ 180 Fan.

 

To make the cheese sauce:

Start heating up the milk, reserving few tablespoons in a small bowl with the cornflour. Stir in the cornflour with the milk until the cornflour is dissolved. Pour the cornflour into the milk, and while the milk is heating up, keep whisking into the milk.

 

When thickened, add the parmesan, grated small, into the milky mixture, together with seasonings, including a tiny pinch of ground fresh nutmeg and whisk again. Let it cool.

 

In the end, when the sauce is cooled, stir in the beaten egg.

 

To assemble:

Place a one-third of the meat sauce into a large ovenproof dish.

 

Cover with a third of the potatoes and then a third of the grilled aubergines. Repeat the process twice more, having aubergines as the last layer. Pour the white sauce evenly, making sure it covers everything. Grate the remaining parmesan on top.

 

Bake for 35-45 minutes, until bubbling away and golden brown.

 

Baked Lamb Moussaka with lots of vegetables
Baked Lamb Moussaka with lots of vegetables

 

Find a printable recipe card below:

 

Baked Lamb Moussaka with lots of vegetables

Low FODMAP Lamb Moussaka

Maria K
Low FODMAP Lamb Moussaka has become on my may favourite dishes! It requires few stages of preparation, but it is well worth the effort. All of the meat, vegetables and sauces play the part in harmony of this dish. It is a six portion meal, so depending on the size of your family, you can either feed them all (doubling the recipe is easy, too!) or freeze leftover in portions to have homemade ready meals at hand, whenever needed.
Prep Time 1 hr
Cook Time 45 mins
Total Time 1 hr 45 mins
Course Dinner, low fodmap dinner
Cuisine Greek
Servings 6 portions

Equipment

  • a deep pan for frying the meat and the sauce
  • a pot for boiling the potatoes
  • medium pot for making the cheese sauce
  • grilling pan for frying the aubergine
  • a deep roarting tin or dish for baking the whole dish in the oven

Ingredients
  

  • 550 g ziemniaków obranych i pokrojonych w talarki grubości około pół centymetra
  • 1 duży bakłażan pokrojony wzdłuż na cienkie plastry (około 300g)
  • 500 g mielonego z baraniny lub wołowiny
  • garść szczypioru tylko zielona część
  • 2-3 duże marchwie pokrojone w drobną kostkę
  • pół średniej cukinii startej na tarce
  • Po jednej:
  • łyżeczce papryki płaskiej łyżce mielonego cynamonu, łyżce świeżego tymianku, łyżeczce świeżego rozmarynu, drobno pokrojonego, łyżeczce cukru.
  • 500 ml Low FODMAP wywaru wołowego może być też z kurczaka albo warzywny, najlepiej domowej roboty
  • 500 g passaty
  • Łyżeczka octu balsamicznego
  • 2 łyżki koncentratu pomidorowego
  • Sos serowy:
  • 500 ml 2% mleka bez laktozy
  • 2 łyżki białej drobnej mąki kukurydzianej
  • 90 g parmezanu startego drobno (połowa do sosu, połowa do posypania po wierzchu)
  • 1 ubite jajo
  • sól pieprz, szczypta gałki muszkatołowej

Instructions
 

  • To make the meat sauce:
  • Fry the lamb mince in a large deep pan until cooked through. Drain most of the oil from the pan if you dislike it. Add chopped green spring onions and a finely diced carrot (as well as grated courgette), altogether with paprika, cinnamon, thyme and rosemary and sugar. Mix in well and fry for a few minutes and add a Low FODMAP beef stock. Cook until the carrots are soft. Then add the tomato passata, balsamic vinegar and tomato puree. The reason for this is because acid from the tomatoes often stops the hard vegetables from cooking until soft and they stay crunchy. Cook the sauce for 30 minutes, until lamb is even more tender and the sauce has thickened.
  • Preparing the potatoes and aubergine:
  • In the meantime, when the sauce is piping away:
  • Cook the sliced potatoes in a boiling water, until nearly tender, but still hold their shape, then drain under cold water until cold.
  • Slice the aubergine lengthwise into thin slices. Spray a hot griddle pan with oil and grill the aubergine slices on both sides, until they have a nice grill marks.
  • Preheat the oven to 200 C/ 180 Fan.
  • To make the cheese sauce:
  • Start heating up the milk, reserving few tablespoons in a small bowl with the cornflour. Stir in the cornflour with the milk until the cornflour is dissolved. Pour the cornflour into the milk, and while the milk is heating up, keep whisking into the milk.
  • When thickened, add the parmesan, grated small, into the milky mixture, together with seasonings, including a tiny pinch of ground fresh nutmeg and whisk again. Let it cool.
  • In the end, when the sauce is cooled, stir in the beaten egg.
  • To assemble:
  • Place a one-third of the meat sauce into a large ovenproof dish.
  • Cover with a third of the potatoes and then a third of the grilled aubergines. Repeat the process twice more, having aubergines as the last layer. Pour the white sauce evenly, making sure it covers everything. Grate the remaining parmesan on top.
  • Bake for 35-45 minutes, until bubbling away and golden brown.
Keyword low fodmap lamb moussaka, low fodmap moussaka

 

Find other, tasty dinner dishes, including roast dinners,

in HERE ↓↓↓

 


 

 

 

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PLF Przepisy low FODMAP logo
PLF Przepisy low FODMAP logo

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