FODMAP friendly lamb moussaka (adapted from the Hairy Bikers)

I adapted this recipe from the hairy bikers recipe on BBC Food, changed and added some things to make it low FODMAP.

This recipe takes a bit longer to prepare (30-45 mins) and cook (1 hour-2 hours), but is very worth it. Designed for dinner parties, meals for impressing(!), or a comforting and hearty autumn evening meal.

Yes there’s a lot of steps but stick with me, this is delicious, does not taste low FODMAP whatsoever and isn’t as much faff as it looks like.

Serves 4 or 2 with leftovers for the fridge

The mix

Big pack of lamb mince

Handful spring onion green tips

Few tbsp garlic infused oil

2 tsp dried oregano

2 tsp asafoetida

2 tsp dried mint

1 stick OR few tsp ground cinnamon

150 ml red wine (depends on your tolerance but 150ml is low FODMAP)

Tin of chopped tomatoes

2 tbsp tomato purée (watch for added onion & garlic in this)

Salt & pepper to season

1-2 aubergines cut into thin slices, depending on how many layers you’d like

For the white sauce:

50g butter

50g gluten free plain flour

400ml lactose free milk

25g hard cheese e.g. Parmesan or cheddar

1 generous tsp nutmeg


The method

1. Heat a tablespoon of the garlic infused oil in a large frying pan medium heat, and when hot add the lamb. Cook for a few minutes and stir to break up lamb.

2. Add spring onion green tips, mint, oregano, cinnamon, asafoetida to the lamb

3. Continue cooking until the green tips are soft and the lamb is browned.

4. Add the wine, tomatoes and tomato purée – then season, and simmer for around 30 mins until sauce is thick (you can add cornflour if you want it thicker but my sauce thickened by itself)

5. Whilst sauce is cooking, sprinkle the aubergine slices with salt, leave for a few mins

6. Then rinse them under cold water, pat dry with kitchen roll

7. Heat the rest of the garlic oil in another frying pan or sauce pan, and fry the aubergines for 2-3 mins on each side (you may want to add more oi(. Add salt and pepper.

8. When slightly softer, remove them from the pan and set aside on kitchen paper to drain the oil.

9. Preheat oven to 200’c / 180’c fan / gas mark 6

10. Make the white sauce: make a roux by melting butter in a large saucepan, then stir in the flour and mix quickly.

11. Stir in the milk gradually, stir, it should be thickening at this point

12. Add half the hard cheese and simmer the sauce on a low heat for 5 mins or so. Add salt & pepper.

13. To prepare the dish for the oven: take a shallow ovenproof dish (I used 2 smaller dishes but you can use a medium sized dish!) and cover the bottom with a relatively thick layer of your meat sauce.

14. Cover the meat sauce with aubergine slices, rough layer on top of the sauce

15. Cover the aubergine slices with a layer of white sauce – can be fiddly!

16. Repeat these steps until your dish is full up. Finish with a final layer of white sauce and sprinkle with the remaining cheese. If you like you can finish with a final aubergine layer on top if you have some leftover, like in the pic below, creates a nice finish!

17. Cook for 45 minutes, there or thereabouts! Until the top is nice and melted, golden brown and bubbling! ENJOY!

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