Vegan Moussaka

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
86%
Vegan Moussaka
100 min.
6
457kcal

Suggestions

This vegan moussaka is a delicious and hearty dish perfect for a cozy night in. A twist on the traditional Greek dish, this vegan version is packed with flavor and texture. The layers of tender eggplant, zucchini, and potatoes are seasoned with cinnamon and oregano, creating a warm and inviting aroma. The pine nut topping adds a creamy and nutty finish, while the hint of lemon provides a refreshing touch. This dish is not only satisfying but also nutritious, offering a good source of protein and essential vitamins and minerals. It's a great option for those following a vegan or vegetarian diet, as well as anyone looking for a comforting and flavorful meal. With its combination of Mediterranean spices and hearty vegetables, this vegan moussaka is a delightful dish to warm you up on a chilly evening. Serve it with a crisp green salad and a glass of red wine for the ultimate cozy dining experience.

Ingredients

  • teaspoon tapioca/arrowroot flour 
  •  bay leaves 
  • 0.5 cup breadcrumbs 
  • lb eggplant italian ( sort, not the long japanese type)
  •  garlic clove 
  •  garlic clove minced
  • 0.3 teaspoon ground cinnamon 
  • tablespoons juice of lemon 
  • pinch nutmeg 
  • 0.3 cup olive oil 
  • teaspoons oregano dried
  • servings bell pepper 
  • servings bell pepper 
  • 0.5 cup pinenuts 
  • 1.5 lbs baking potatoes 
  • 1.3 teaspoons sea salt to taste (or )
  • servings sea salt 
  • large shallots thinly sliced
  • lb silken tofu soft
  • 28 ounces canned tomatoes crushed
  • 0.3 cup vegetable stock (or wine)
  • lb zucchini 

Equipment

  • food processor
  • frying pan
  • baking sheet
  • oven
  • casserole dish
  • spatula
  • colander

Directions

  1. Preheat your oven to 400 degrees F. Lightly oil 3 baking sheets.Veg: Slice the eggplant into 1/4 inch thick slices lengthwise.
  2. Places them into a colander and sprinkle with salt -- rub the salt around so that it reaches all sides on all pieces. Set the colander aside to sweat for about 15 minutes (takes away any bitterness).In the meantime slice the zucchini into similar 1/4 inch slices lengthwise. Peel the potatoes then slice the same way.Rinse the eggplant and pat dry.
  3. Place each vegetable onto it's own baking sheet.
  4. Sprinkle the 1/4 cup of oil over all the veg, rubbing around so that all sides get covered. The eggplant will need a little more oil, and it does stick more easily.
  5. Sprinkle the zucchini and potato with salt.
  6. Combine the remaning 1/4 cup oil and garlic in a large pan.
  7. Heat over medium heat and let the garlic sizzle for about a minute and then add in the shallots. Cook until transulcent, about 5 minutes.
  8. Add in the tin of crushed tomatoes (entire tin, no straining).
  9. Add the oregano, cinnamon and bay leaf. Leave that covered, to simmer for about 15 minutes. The sauce will thicken slightl and reduce. Turn off the heat and adjust salt to taste.
  10. Remove bay leaf.Topping: Using a food processor, blend the pine nuts and lemon juice into a paste.
  11. Add the tofu, garlic, arrowroot, nutmeg, salt and pepper. Blend until creamy and smooth.Putting it together: Lightly oil a casserole dish (ie 9 x 13). Reheat the oven to 40
  12. Spread about 1/2 cup of the sauce in the bottom of the dish, followed by a layer of eggplant, a layer of potatoes another 1/2 cup of sauce and half of the breadcrumbs.Assess how much eggplant and potato you have left. If you can do 2 more layers, then do another sequence of sauce/eggplant/potato/sauce. If you can only do 1 more layer then move on to the next zucchini step.
  13. Spread all of the zucchini over this, then top with another layer of eggplant/potato/sauce, and the rest of the breadcrumbs.
  14. Spread the pine nut topping on last, using a spatula to spread it out as best you can without disturbing the layers underneath.
  15. Bake for 40 minutes until the top is lightly browned and a few cracks have formed in the topping. Allow to set 10 minutes before slicing and serving.

Nutrition Facts

Calories457kcal
Protein12.03%
Fat37.87%
Carbs50.1%

Properties

Glycemic Index
88.63
Glycemic Load
23.06
Inflammation Score
-10
Nutrition Score
38.723043472871%

Flavonoids

Delphinidin
64.78mg
Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
0.01mg
Luteolin
0.92mg
Kaempferol
0.04mg
Myricetin
0.03mg
Quercetin
0.93mg

Nutrients percent of daily need

Calories:457.38kcal
22.87%
Fat:20.64g
31.75%
Saturated Fat:2.49g
15.58%
Carbohydrates:61.42g
20.47%
Net Carbohydrates:49.39g
17.96%
Sugar:21g
23.33%
Cholesterol:0mg
0%
Sodium:997.01mg
43.35%
Alcohol:0g
100%
Protein:14.74g
29.49%
Vitamin C:229.53mg
278.22%
Manganese:2.11mg
105.55%
Vitamin A:5164.5IU
103.29%
Vitamin B6:1.33mg
66.66%
Potassium:1847.35mg
52.78%
Fiber:12.02g
48.1%
Vitamin E:6.83mg
45.55%
Copper:0.84mg
42.12%
Folate:158.86µg
39.71%
Magnesium:155.31mg
38.83%
Vitamin B1:0.56mg
37.16%
Vitamin K:38.66µg
36.82%
Iron:6.03mg
33.49%
Phosphorus:331.83mg
33.18%
Vitamin B3:6.49mg
32.44%
Vitamin B2:0.43mg
25.55%
Zinc:2.79mg
18.6%
Vitamin B5:1.71mg
17.1%
Calcium:153.7mg
15.37%
Selenium:4.65µg
6.64%
Source:Food.com
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