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Greek vegan pastitsio (baked pasta)

  • 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.

  • 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.

Greek vegan pastitsio (baked pasta)

Method

For the sauce

  • Place a frying pan over high heat and add the olive oil.
  • Cut the eggplant into 1 cm cubes and add them to the pan. Sauté for 1-2 minutes.
  • Finely chop the onion, add it to the pan, and sauté for 1-2 minutes.
  • Cut the zucchinis and the peppers into small cubes, and add them to the pan. Sauté for 4-5 minutes, until the vegetables are ready.
  • Add salt, pepper, the oregano, the thyme, the chili flakes, the sugar, the tomato paste, and sauté.
  • Deglaze the pan with the wine, add the canned tomatoes, and simmer at medium-low heat for 10 minutes. Remove and set aside.
  • At the same time, in a pot with boiling water, add salt along with the macaroni, and boil for 10 minutes.
  • Drain and transfer to the pan with the vegetables. Mix and set aside.

For the bechamel sauce

  • Place a pot over medium heat. Add the olive oil, the flour, and mix well until all of the flour is absorbed.
  • Add the soy milk in 7-8 batches, stirring constantly with a hand whisk.
  • Season with salt and pepper, and as soon as it thickens and comes to a boil, remove from the heat.

To assemble

  • Preheat the oven to 180ο C (350ο F) set to fan.
  • Add 100 g of the bechamel into the pasta mixture, add oregano, mint, and mix well.
  • Grease a 40 cm ovenproof baking dish with 1 tablespoon olive oil and sprinkle half of the breadcrumbs.
  • Add the pasta mixture, spread the bechamel sauce, and sprinkle with the remaining breadcrumbs, 1 tablespoon olive oil, thyme, and pepper.
  • Bake for 25-30 minutes. Remove and let it cool.
  • Serve with mint and oregano.
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Nutritional
Chart

Nutrition information per portion

287
Calories (kcal)
14 %

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.

11.0
Total Fat (g)
16 %

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.

1.6
Saturated Fat (g)
8 %

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.

36.0
Total Carbs (g)
14 %

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.

6.2
Sugars (g)
7 %

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.

8.3
Protein (g)
17 %

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.

4.7
Fibre (g)
19 %

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.

0.69
Sodium (g)
12 %

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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