Healthy Vegetable Moussaka

I’ve been making a few recipes out of the veganomicon, although not vegan myself I’ve been been modifying the recipes  and trying to make them a little lower in energy per serving. Below is my modification of the Moussaka recipe on page 165 of the veganomicon which I might say is very tasty in it’s own right but a little to high in energy. Mainly due to the inclusion of pine nuts and about 750g (1.5 pounds) of potato.

First up this is not a quick recipe to make, so far every time I’ve made it, it has taken me a good 2 hours of time. Although not 2 hours solid in the kitchen about an hour on prep and 45 mins to bake. It does however make about 10 servings, so its good for meals for a week or if you’ve got people coming for dinner. If I’m serving it for others we’ll add a simple salad to the side, if it’s just myself and my wife we’ll have just the Moussaka.

Ingredients

Vegetables For Layering

1/8 cup Olive Oil or Spray Olive Oil

1kg (2.2lb) Eggplant (about 2 large)

1kg (2.2lb) Zucchini (6-8 medium size)

1kg (2.2lb) Carrots (Grated/Shredded)

1kg (2.2lb) Butternut pumpkin

500g (1.1lb) Sweet potato

Tomato Sauce Base

3  Cans Crushed Tomato (1.2kg – 2.6lbs)

3 Med Onions (500g – 1.1lbs)

4 Cloves Garlic (minced/grated)

1/3 Cup Veg Stock

4 Teaspoon Oregano

1/2 Teaspoon Cinnamon

1 Teaspoon Dry veg stock

1 Teaspoon Guar Gum (or another thickener)

1/4 Cup Water

White Sauce

4 Tablespoons Lemon Juice

600g (1.3lbs) Silken Tofu

1 1/2 Teaspoon Arrowroot Powder

1 Clove Garlic  (minced/grated)

1 Teaspoon Ginger

2 Pinch Fresh Nutmeg

2 Pinch Black Pepper

200g Cottage Cheese

20g Grated Parmesan Cheese

Topping

20g Grated Parmesan Cheese

Getting the Vegetables Ready for Layering

Preheat the oven to 200 C (400F) then cut the tops and bottoms of the eggplant and zucchini and slice them into 1/2 to 3/4 cm (1/4inch) thick slices length ways. Next up peel the pumpkin and sweet potato and cut them into slices about the same thickness as the zucchini and eggplant. Place all the cut vegies on trays on greaseproof/baking paper (saves using oil) and either spray the tops with olive spray oil or brush very lightly with olive oil (1/8 cup). Place these trays in the oven and cook the zucchini and eggplant for 15-20mins and the potato and pumpkin for 20-25mins, try not to over roast them.

Roasted and Ready to go

Make the Tomato Sauce

While the vegetables are roasting you can make the tomato(red) sauce. In a frypan place the 1/4 cup of water, 4 cloves of crushed garlic and onion, gently fry this until the onion is cooked about when all the water is evaporated. Next add the 3 cans of crushed tomato, Oregano, Cinnamon, 1/3 cup veg stock and Guar gum.  Gently simmer all this for 15-20mins until it begins to thicken then add the last teaspoon of dry veg stock and cook for about 5 more mins.  When done simply turn off the heat, don’t forget to check on your vegetables while doing this step 🙂 .

Tomato Sauce Awaiting the layering of the vegetables

Make the White Sauce

I should say slowly add all the ingredients together and mix, but honestly just stick them all in a blender and blend until you have a smooth white sauce.

Pulling it together

Grab a deep roasting pan, mine is 35.5 x 25.5 x 7.5 cms (14 x 10 x 3 inchs) and non-stick. I spray my roasting pan with spray oil just in case then start loading the vegetables in.  The order you want to go in from the bottom of the pan up is:

  • Eggplant
  • Grated Carrot (1/5)
  • Pumpkin
  • Grated Carrot (1/5)
  • Zucchini
  • Half the Tomato Sauce
  • Sweet Potato
  • Eggplant
  • Grated Carrot (1/5)
  • Pumpkin
  • Grated Carrot (1/5)
  • Zucchini (if your out of zucchini save a little Eggplant from the 2nd layer)
  • Grated Carrot (if any left) (1/5)
  • Remains of Tomato Sauce
  • All the White Sauce (spread over with a Spatula)
  • Sprinkle with 20g of Parmessan

Don’t worry to much if you don’t have enough for a full 2nd layer, just layer them the best you can. Next place the roasting pan in the oven on 200 c (400 F) for 40-50 mins until the top starts to go golden brown. Once ready remove from the oven and allow to cool for 10-15 mins and then cut into 8-12 serves.

Just out of the oven

 I roughly calculated the energy and fat in the whole Moussaka which is 13000 kj (3100 cal)  and 80 grams of fat. A 1/10 serve is 1300kj and 8 grams of fat. If you want to drop some of the energy and fat simply ditch the Parmesan cheese this will decrease the overall energy in the total Moussaka by 800kj and 16grams of fat.

Ready to Eat…Hmm needs some salad

Hope you enjoy it, if you make it 🙂

1 Response to “Healthy Vegetable Moussaka”


  1. 1 Glynis Cole September 2, 2012 at 11:28 pm

    Sounds delicious, I look forward to trying it when we stay with you next 🙂


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