Moussaka Vegan or Vegetarian You Choose
Indulge in the comforting flavors of the Mediterranean with this versatile "Moussaka Vegan or Vegetarian—You Choose" recipe! Perfectly roasted layers of eggplant and zucchini are stacked with a hearty, spiced lentil or plant-based filling (or ground meat for a vegetarian twist) and topped with a luscious plant-based béchamel sauce. Fragrant cinnamon, oregano, and thyme infuse every bite with irresistible warmth, while the option to add melty vegan mozzarella or parmesan elevates the dish to new heights. Ready in just 90 minutes, this plant-forward baked casserole is perfect for feeding a crowd or meal-prepping for the week. Serve this golden, bubbling masterpiece with a crisp side salad and enjoy a satisfying, wholesome dinner that’s as adaptable as it is delicious.
Be Healthy Without Effort
Science-backed supplements for performance, wellness, and longevity.
Optimize your body chemistry naturally
Recipe Information
Ingredients
- 2 large eggplant
- 2 medium zucchini
- 4 tablespoons olive oil
- 1 large onion
- 3 units garlic cloves
- 2 tablespoons tomato paste
- 1 15-ounce can canned diced tomatoes
- 2 cups cooked lentils (or plant-based ground meat for vegan or cooked ground meat for vegetarian)
- 0.5 teaspoons cinnamon
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 0.5 cups vegetable broth
- 3 tablespoons all-purpose flour
- 2 cups unsweetened plant-based milk (e.g., almond, soy, or oat)
- 0.25 teaspoons nutmeg
- 1 cup vegan mozzarella cheese (optional for vegan) or grated parmesan cheese (optional for vegetarian)
- 1 teaspoon salt
- 0.5 teaspoons black pepper
Instructions
Preheat your oven to 375°F (190°C).
Slice the eggplant and zucchini into 1/4-inch thick rounds. Lightly sprinkle with salt, and let sit for 10 minutes to draw out excess moisture. Pat them dry with a paper towel.
Heat 2 tablespoons of olive oil in a large skillet over medium heat. Sear the eggplant and zucchini slices in batches until lightly browned on both sides, about 2-3 minutes per side. Set aside.
In the same skillet, add the remaining olive oil and sauté the diced onion until it becomes translucent, about 5 minutes. Add the minced garlic and cook for another minute until fragrant.
Stir in the tomato paste, diced tomatoes, cooked lentils (or plant-based ground meat), cinnamon, oregano, thyme, vegetable broth, salt, and pepper. Let the mixture simmer for 15 minutes, stirring occasionally. Remove from heat.
To make the bechamel sauce, heat the flour in a saucepan over medium heat for 1 minute to toast it. Gradually whisk in the plant-based milk, stirring constantly to avoid lumps. Continue whisking until the sauce thickens, about 5-7 minutes. Add a pinch of nutmeg, salt, and pepper to taste.
Grease a 9x13-inch (or similarly sized) baking dish. Layer half of the eggplant and zucchini slices on the bottom. Spread half of the lentil mixture over the vegetables. Repeat the layers.
Pour the bechamel sauce evenly over the top layer, spreading it with a spatula to cover completely. If using cheese, sprinkle it over the bechamel.
Bake in the preheated oven for 30-35 minutes, until the top is golden and bubbling.
Let the moussaka cool for 10 minutes before slicing and serving. Enjoy!
Nutrition Facts
Calories |
396 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.1 g | 23% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 14 mg | 5% | |
| Sodium | 1092 mg | 47% | |
| Total Carbohydrate | 46.1 g | 17% | |
| Dietary Fiber | 16.8 g | 60% | |
| Total Sugars | 16.8 g | ||
| Protein | 18.7 g | 37% | |
| Vitamin D | 0.8 mcg | 4% | |
| Calcium | 393 mg | 30% | |
| Iron | 4.4 mg | 24% | |
| Potassium | 1379 mg | 29% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
