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Good Living / Legumes

Vegetarian 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.

  • 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.

Vegetarian Moussaka


                                                                                                                                               Photo credit: G. Drakopoulos - Food Styling: T. Webb

  • Preheat oven to 180* C (350* F) Fan.
  • Add 1 tablespoon of olive to a pot. Add the onion and cook until softened. Add the celery, garlic, tomatoes with sauce, lentils, soy sauce, grated parmesan, smoked paprika, ¼ teaspoons pepper and the water. Cover and simmer for 50 minutes.
  • Add 2 tablespoons of olive oil to a grill pan. Add the eggplant slices and cook on both sides until golden. You can also cook them in a preheated grill set to medium heat.
  • To prepare the casserole, you can use a baking pan or individual ramekins. Spread some of the lentil mixture on the bottom. Add a layer of eggplant slices. Repeat the same process, until all of the ingredients are done, ending with a layer of eggplant.
  • To prepare the top layer, heat the olive oil along with the flour in a pot over medium heat. Add the bouillon cube and stir continuously while sautéing the flour.
  • Add the soy milk, a little at a time. Use a hand whisk to stir to avoid any lumps that may form.
  • When the sauce starts to thicken, be very careful that it doesn’t stick to the bottom of the pan and burn.
  • When ready, remove from heat. Add the pepper, nutmeg and coriander to suit your taste.
  • Pour the mixture over the top layer of eggplants.
  • Bake for 30-40 minutes, until golden brown.
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Nutrition information per portion

Calories (kcal)
22 %


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.

Total Fat (g)
17 %

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.

Saturated Fat (g)
13 %

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.

Total Carbs (g)
19 %


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.

Sugars (g)
11 %


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.

Protein (g)
50 %


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.

Fibre (g)
48 %


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.

Sodium (g)
28 %


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

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