🥘 Vegan Moussaka with Lentils and Bechamel 🌿

How about exploring a world of intense and nutritious flavors without giving up tradition?

Moussaka, a classic of Greek cuisine, takes on a new look in this vegan recipe, preserving all its characteristic flavor and acquiring an even more special lightness.

In this recipe, you will learn how to prepare an irresistible vegan moussaka, with layers of grilled eggplant, a creamy lentil filling and an irresistible vegan béchamel sauce.

📋 Recipe Information

🍆 Ingredients

For the eggplant layers:

• 1 large eggplant 🍆 (cut into slices)
• Olive oil (for grilling)

Lentil filling:

• 1 large onion 🧅 (chopped)
• 2 cloves of garlic 🧄 (chopped)
• 400g fresh mushrooms 🍄 (chopped)
• 2 cups cooked lentils 🥣
• 1 cup tomato sauce 🍅
• 1 tablespoon dried oregano 🌿
• 1 teaspoon sweet paprika
• Salt and black pepper to taste
• Olive oil

Vegan Bechamel Sauce:

• 1 cup of plant-based milk (almond, coconut or soy 🥛)
• 2 tablespoons potato starch
• 1 tablespoon nutritional yeast
• ½ small onion (chopped)
• Nutmeg to taste
• Salt and black pepper to taste
• Olive oil

🧠 Estimated Nutritional Value (per serving)

🍳 Preparation Method – Step by Step

1. Grill the eggplant

Heat a frying pan with a drizzle of olive oil and grill the eggplant slices on both sides until soft and golden. Set aside.

2. Prepare the filling

In a pan, sauté the onion and garlic in olive oil until golden. Add the mushrooms and sauté for another 5 minutes. Add the lentils, tomato sauce, oregano, paprika, salt and pepper. Cook for 10 minutes until the liquid reduces and the filling is thick.

3. Vegan bechamel sauce

Sauté the onion in a dash of olive oil. Dissolve the potato starch in cold water and add to the pan along with the plant-based milk. Stir over low heat until thickened. Off the heat, add the nutritional yeast, nutmeg, salt and pepper.

4. Assemble the moussaka

In a baking dish, make alternating layers of grilled eggplant and lentil filling. Finish with the bechamel sauce on top.

5. Bake

Bake in a preheated oven at 180 °C for approximately 30 to 40 minutes, until bubbling and golden on top.

🔁 Alternative Versions

⚠️ Common Mistakes

• Over frying the eggplant: It absorbs a lot of oil. Use only one thread.
• Do not let the filling dry out.: watery filling = moussaka falling apart.
• Very thin bechamel: cook until thickened before assembling.
• Little seasoning: vegetables and grains require more personality. Go all out with the seasoning!

🧊 Storage

Tips:

• For a more intense flavor, add a little dry red wine when sautéing the mushrooms.
• If you wish, you can replace the lentils with other grains such as chickpeas or quinoa.
• For a creamier texture, add some silken tofu to the bechamel sauce.

Serving suggestions:

Vegan moussaka can be served with a green salad or brown rice.

Observation:

This is just a recipe suggestion, you can adapt it according to your tastes and preferences.

Vegan Moussaka Full Details

Nutritional Value (Approximate):

The exact nutritional value may vary depending on the brand of ingredients used. However, vegan moussaka is rich in:

• Fibers: from eggplant, lentils and other vegetables, aiding digestion and providing satiety.
• Vegetable proteins: mainly lentils and nutritional yeast, essential for tissue growth and repair.
• Vitamins and minerals: such as potassium, iron and B vitamins, which are important for various bodily functions.

It is important to note that vegan moussaka is a great source of nutrients and can be included in a balanced diet.

Preparation Time:

• Preparation: 1 hour
• Cooking: 30-40 minutes
• Total time: 1 hour 30 minutes to 1 hour 40 minutes

Difficulty:

Average. The recipe involves a few steps, but is simple to follow and suitable for those who already have some experience in the kitchen.

Estimated Cost:

The cost may vary depending on the region and the ingredients used. However, vegan moussaka is a relatively economical option, as the main ingredients are vegetables and grains, which are usually more affordable.

Side dishes:

• Green salad: with green leaves, tomato, cucumber and a light dressing.
• Brown rice: a nutritious option that goes very well with moussaka.
• Wholemeal bread: to accompany the bechamel sauce.
• Grilled vegetables: such as zucchini, peppers and onions.

Extra Tips:

• Choose fresh ingredients: Fresh vegetables guarantee a more intense flavor and better texture.
• Adjust the seasonings: The amount of salt, pepper and other seasonings can be adjusted according to your taste.
• Vary the vegetables: Try adding other vegetables to the filling, such as zucchini, Japanese eggplant, or spinach.
• Use other grains: In addition to lentils, you can use chickpeas, quinoa or other grains of your choice.
• Prepare the bechamel sauce in advance: The bechamel sauce can be prepared in advance and stored in the refrigerator for up to 2 days.
• Freeze: Vegan moussaka can be frozen for up to 3 months. To defrost, place it in the refrigerator the day before eating and heat in a preheated oven.

With these tips, you can prepare a delicious and nutritious vegan moussaka for you and your family!

The history of the vegan moussaka recipe

Moussaka is a traditional Greek dish that I have always loved. However, as I am vegan, I had to adapt the recipe to eliminate animal-based ingredients.

After much experimentation, I managed to create a delicious and satisfying version that preserves the original flavor of the dish.

My vegan moussaka is made with grilled eggplant, a creamy lentil filling, and a vegan béchamel sauce. It’s a simple dish to prepare, but it’s impressive in its beauty and flavor.

I share this recipe with the world in hopes of inspiring others to try vegan cooking.

Vegan moussaka is proof that it is possible to eat deliciously and healthily, even without consuming products of animal origin.

📣

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