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Meatless Moussaka
Fabulous Family EatsMarvellously Meatless
Meatless Moussaka is a healthy variation on the traditional, meat-based Greek dish. Layered with vegetables, kidney beans for added protein, and topped in the traditional way but with a lighter yogurt-based sauce. This Meatless Moussaka is worth trying. It's rich, filling and tasty.
| canola oil cooking spray | |
| onion, brown, fresh, chopped | 1 |
| mint leaves, dried | 1 tsp |
| oregano leaves, dried | 1 tsp |
| kidney beans, drained, rinsed | 2 x 400g cans |
| tomato passata cooking sauce, salt-reduced | 1 x 750mls jar |
| pine nuts | 30 g |
| eggplant, cut into thin slices, lengthways | 1 |
| kent / Jap pumpkin, cut into thin slices | 200 g |
| baby spinach leaves, fresh, washed, chopped | 250 g |
| zucchini, fresh, sliced | 1 |
| tomatoes, truss, fresh, sliced | 2 |
Yoghurt Topping Sauce:
| yoghurt, dairy-free, plant-based (soy, almond, coconut) | 350 g |
| ricotta cheese, dairy-free (almonds / cashew / tofu) | 150 g |
| oregano leaves, dried | 2 tsp |
| dairy-free / vegan cheese, grated | 50 g |
| cracked pepper |
Preheat oven to 200°C / 392°F. Lightly spray a frying pan with oil and heat over low heat. Add onion and sweat gently for about 5 minutes until soft. Sprinkle onions with dried mint and 1 tsp of dried oregano. Stir through well.
Stir in kidney beans, passata sauce and pine nuts. Cover and cook for 15+ minutes on med-low heat until sauce has thickened.
In a large rectangular, deep, ovenproof dish, begin layering. Cover the base with 4-5 large spoons of the bean mixture. Add a layer of eggplant, followed by a layer of pumpkin and then chopped spinach. Spoon 4-5 large spoons of the bean mixture on top. Repeat the layering process with zucchini then tomatoes. Cover with 4-5 spoons of bean mixture.
In a mixing bowl, combine yoghurt, ricotta cheese and remaining 2 tsp of dried oregano. Whisk lightly with fork. Spoon the sauce over the top of the dish. Season with pepper and then top with cheese.
Bake in oven for approx. 15-20+ mins, until top is golden, and set. Plate up and serve.
TCB Tips:
- If you would like to bump up the protein you can add an extra can of kidney beans, or another variety of bean like cannellini or butter beans.
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| Calories (per serving) | 212 |
| Protein | 15.0g |
| Carbs | 27.8g |
| Fat | 4.5g |
The nutritional information for all our recipes are based on the ingredients used and for information purposes only. Although we attempt to provide accurate nutritional information, these figures are only estimates. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.
