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Recipe Category / Vegetables

Vegan moussaka

  • Vegetarian Diet

    Diet based on cereals, pulses, nuts, seeds, vegetables, fruits and other animal foods such as honey and eggs. Excludes meat, fish, mollusks.

  • Vegan Diet

    Diet based on vegetables, legumes and green leaves. It excludes foods such as meat, fish, mollusks, dairy products, eggs, honey and their by-products.

  • Gluten Free Diet

    Excludes foods containing gluten, such as wheat, barley, rye and their by-products.

  • Dairy Free Diet

    Excludes foods such as milk, yoghurt, cheese and their by-products.

  • Egg Free Diet

    It is usually followed when someone is allergic to this food.

  • Nuts Free Diet

    It is usually followed when someone is allergic to nuts.

  • Low in Sugars Diet

    Limits all sources of added sugars and encourages the reduction of high-carbohydrate (high glycemic index) foods. A claim that a food can be classified as LS can be made when it contains less than 5 gr of sugars per 100 gr of solid food or 2.5 gr of sugars per 100 ml of liquid food.

Method

For the mushroom sauce

  • Place a frying pan over high heat and add the olive oil.
  • Cut the onion into small pieces, finely chop the garlic, and add them to the hot frying pan. Sauté for 2-3 minutes until they caramelize.
  • In a blender add the mushrooms, in batches, and beat until they are broken down into small pieces, not a mash, and add them to the frying pan.
  • Finely chop the celery, add it to the frying pan with the rest of the ingredients, and sauté for 15-20 minutes until the whole moisture evaporates.
  • Add the wine and as soon as it evaporated, add the tomato paste and sauté.
  • Add the sugar, the canned tomatoes, salt, pepper, lower the heat, and simmer for 4-5 minutes.

For the eggplants

  • Place a grill pan over high heat.
  • Cut the eggplants into thin slices cut lengthways, and add salt, pepper, and 2 tablespoons olive oil.
  • Add the eggplants into the hot grill pan and cook them for 2 minutes on each side, until they are golden.

To assemble

  • Spread olive oil in a 32x25 cm baking pan and place the eggplant slices in. Set aside 6 eggplant slices.
  • Spread the mushroom sauce over the eggplants, the basil finely chopped, and drizzle with 1 tablespoon olive oil.

For the coating

  • Preheat the oven to 170ο C (340ο F) set to fan.
  • After having boiled and drained the potatoes well, so that the whole moisture is evaporated, add them into a bowl -while hot- and press with the potato masher.
  • Add the margarine, pepper, salt, soy milk, nutmeg, and beat with an immersion blender until the ingredients are homogenized.
  • Spread the mixture over the mushroom sauce, cover with the 6 eggplant slices that you set aside, drizzle with the olive oil, and bake for 30-40 minutes.
  • Let it cool and serve.
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Stars 5 965280a274e7faaa3ab948cbf65b3e63cafd3a357c9a1db9ace6cb5ab0ca420b
(16)
Stars 4 7a9178270a01a919f143a86d02d23da24820e7cf7d8785260b287b505604249a
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Stars 1 d2c64104eb0fa01541d9f73e1face12dcf9db387d50b23e382af06ebc6f3d651
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Nutritional
Chart

Nutrition information per portion

205
Calories (kcal)
10 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

9.6
Total Fat (g)
14 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

1.7
Saturated Fat (g)
9 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

22.0
Total Carbs (g)
8 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

5.7
Sugars (g)
6 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

5.8
Protein (g)
12 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

4.1
Fibre (g)
16 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

0.37
Sodium (g)
0 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*To calculate nutritional table data, we use software by Nutritics logo 917a1b6ba55874b5d139866e10c236ccff8cbaa226cb4c05ba54efca0b20cc63

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