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Healthy Vegan Moussaka
Are you a fan of Greek food? I must admit that I don’t eat it very often as most Greek dishes are meat-based. The Greek version of Moussaka includes layers of meat and eggplant topped with a Béchamel sauce. Other popular Greek dishes are Souvlaki, Gyros, and Tzatziki but there are so many more. Moussaka is the first Greek dish which I veganized and let me tell you I LOVE this vegan Moussaka recipe. It’s flavorful, satisfying, and very tasty!
Made with lentils
The traditional Moussaka recipes are made with lamb but some are made with beef. I decided to use lentils instead. Lentils are packed with fiber, minerals, proteins and they are are very healthy and good for our gut. However, you can also make this recipe with bulgur (if you aren’t gluten-free) or tofu instead of lentils. I haven’t tried the bulgur version as I prefer gluten-free ingredients but I heard it’s very delicious as well.
I used dry brown lentils and cooked them with some salt and water in a pot. Feel free to use tinned lentils though.
Eggplant Moussaka
I roasted the eggplants in the oven together with the potatoes. You just need to brush them with a little bit of olive oil and sprinkle salt and pepper on top. You could also fry them in a pan but since I used 3 big eggplants in this recipe (which I cut into 4 pieces each) it was actually easier and quicker to roast them in the oven. Eggplants add a wonderful flavor to this vegan Moussaka and did you know that they are very healthy? They are rich in many nutrients and antioxidants. They are high in fiber and low in calories, that’s why they could help with weight loss.
Meal prep recipe
This healthy vegan Moussaka tastes best right out of the oven but it can be also made a day ahead and then reheated in the oven or microwave, for example, at work. My boyfriend also loves to eat it cold!
This vegan Moussaka is:
- Hearty
- Flavorful
- Plant-based
- Lamb-free
- Gluten-free
- Fairly easy to make
- A great comfort dish
- Satisfying
Béchamel sauce
A traditional Béchamel sauce is made with butter, all-purpose flour, and milk. I’ve used vegan butter, cornstarch, and plant-based milk instead. You can use regular flour if you are not gluten-free. Instead of cornstarch, you could also use potato starch but you will need less because potato starch thickens more than cornstarch. I also added nutritional yeast flakes for a cheesy flavor.
Mashed potatoes as an alternative
If you don’t want to make the Béchamel sauce, you could also prepare this casserole with mashed potatoes. Check out my Vegan Shepherd’s Pie for the recipe.
Variations
You can make this vegan Moussaka without potatoes. It will be less filling but at the same time it will also contain less carbs. You could also use zucchinis instead of potatoes for a “low carb version”.
If you make this delicious casserole and maybe even take a photo of it, then I would love to see it. You can DM it to me on Instagram.
Don’t forget to tag me in your Insta caption + photo with @elavegan and use the hashtag #elavegan and I will gladly check out your post. And if you are a fan of casseroles, definitely also try out my following recipes: Potato Bake, Shepherd’s Pie, Pasta Bake. All recipes are gluten-free and vegan as well.
Vegan moussaka
Ingredients
For the base:
- 2 pounds potatoes, peeled (1 kg)
- 3 large eggplants
- Olive oil to brush
- Sea salt & pepper to sprinkle
For the lentil mixture:
- 3 cups of cooked lentils (600 g)
- 2 cups tomato purée (450 g)
- 1 cup chopped tomatoes (150 g)
- 1 tbsp olive oil
- 1 large onion, chopped
- 2 cloves of garlic, minced
- 2 bay leaves
- 1-2 tsp dried thyme
- 1 tsp oregano
- 1 tsp paprika
- 1 tsp coconut sugar or brown sugar
- pinch of cinnamon
- Sea salt & pepper to taste
For the béchamel sauce (*see recipe notes):
- 2 tbsp vegan butter (28 g)
- 2 cups plant-based milk (480 ml)
- 3 1/2 tbsp cornstarch (28 g)
- 2 tbsp nutritional yeast flakes
- Sea salt & pepper to taste
- Pinch of nutmeg
- Vegan cheese to taste (optional)
Instructions
- Preheat oven to 390° F/200° C and prepare two baking sheets with parchment paper.
- Slice each eggplant lengthwise into 4 pieces. Cut the potatoes into 1/2 inch (1 cm) thick slices. Arrange all slices in a single layer on the baking sheets and brush lightly with some olive oil, sprinkle with salt & pepper. Bake in the oven for about 20 minutes or until lightly brown.
- Meanwhile, heat 1 tbsp olive oil in a skillet over medium heat. Add the onion & garlic and sauté for about 4-5 minutes. Add the tomato purée, chopped tomatoes, all spices, and salt & pepper to taste. Finally, add the cooked lentils and let simmer on low heat for about 5 minutes.
- For the béchamel sauce, add the plant-based milk to a pan/skillet. Mix in the cornstarch, nutritional yeast, salt and pepper, and whisk. Add the vegan butter and bring the mixture to a boil. Let simmer on low heat for a few minutes until it thickens. Whisk continuously. Remove from heat. Check the recipe notes if you don't want to make the béchamel sauce.
- Grease a 13"x9" (33x23 cm) or larger baking dish and arrange half of the potato and eggplant slices on the bottom of the baking dish. Top with the lentil mixture, followed by the remaining potato/eggplant slices (see photo above in the blog post). Pour the béchamel sauce on top and spread evenly. Add vegan cheese to taste (optional).
- Bake in the oven for about 30 minutes or until golden brown. Garnish with fresh herbs. Enjoy!
Notes
- You can top the moussaka with mashed potatoes if you don't want to make the bechamel sauce. Check out my Vegan Shepherd's Pie for the mashed potato layer recipe.
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Hi!
Firstly I’d like to say that I truly love your recipes. They are very easy to make and I find them super delicious! As I am estonian living in Greece and kind of a super fan of this food, it makes me really sad that people have this misconception about greek food not having vegan dishes. It is true that most people love their meat here. But there are loads of vegan options everywhere you go! Pita gyros and souvlaki are fast food, not real and healthy greek food. No one used to eat that 30 years ago. Just like no one used to eat big chain garbage food in Estonia same amount of years ago. I’m just going to name some of my favorite vegan options: horta, gigantes, zucchini keftedes, chickpea patties, gemista (is made with and without meat), dolmades, fava, fava soup, fakes, spanakopita (is made with and without feta cheese and butter), spanakorizo (rice and spinach dish), you can always ask greek salad without feta), grilled mushrooms with garlic. These are just ones I consume in an ordinary week. Most loved fat that is used is olive oil, greek grannys tend to make vegetables swim in it 😂 And almost every family has their own olive oil and claim it to be the best there is. (That is in island at least). Healthy neighborly competition. Anyway. I guess the best is to come and see yourself. I know I fell in love with this food. Haven’t met anyone who didn’t! 😉
-A
Hi and thanks for your thorough comment! I am excited to learn about these vegan Greek dishes. I visited Greece when I was 16 and still remember the good food. I wasn’t vegan back then (I was vegetarian though). I wish I could travel to Greece again, now many years later, and check out all the vegan dishes you mentioned. Would be wonderful! Thanks for sharing. 🙂
I’m so glad you shared all the vegan Greek options. I’m of Greek background (living in Australia) and have been vegan 20 years. I would say sooooo many of the traditional dishes are vegan. There’s so much variety!
I’ve already tried it today, great! 💓
Yay! I am so glad you liked it, Ana! Thanks for leaving a great feedback. 🙂
This looks so good! Love that you made it with lentils 😍 so healthy and delicious!
Lots of love, Bianca ❤️
Thank you, Bianca! I wish I could share it with you. 🙂
Ela, this dinner looks incredibly easy and healthy. I love lentils, recently we are eating a lot of them, and wow, much energy after a lentil meal so thanks for this great recipe! Dee xx
Thank you very much, Dee! Yes, I agree, lentils deliver so much energy, they are amazing. 🙂
Just made it! I am in Ironman training, and vegan the nutritional value from this is perfect! Especially during the winter months. I have tried making Bechamel sauce before and failed so was a little sceptical! This recipe was easy and it turned and great!!! Thank you!
Amazing! Thanks a lot for your fantastic feedback! I am glad you like my recipe. 🙂
Hi,
I’m new to your blog but I’ve been vegan for a few years. I made this recipe today and it is so delicious!! It did take me about an hour of prep time but I think as I make it more it will be faster.. still worth taking the time to get a hearty healthy meal! I added garlic vegan buttered bread crumbs to the top though!! Im excited to make more of your recipes!
Thanks for your great feedback, William! I really appreciate it. 🙂
I just made it this lunch cause i love greek food, specially moussaka, and as i’m vegan, was looking for a good recipe ! And everybody liked it, and i was happy to have a bit of the greek vibes ! As i’m a eggplantlover, i will say to put more haha ! Thank you for the recipe, i will do it again !
That’s wonderful! Thanks for your excellent feedback! 🙂
Made the Moussaka yesterday, it was very delicious! Thank you for the recipe! (and all the others!)
Lecker 😊
❤️❤️❤️
This inspired me to make a lasagna, I just swoped the potatos for lasagna sheets. I love this is low fat and so easy to make! The bachemal sauce was delicious, but for my own twist, I added some garlic powder to it. Thank you for the recipe!
Wonderful! Thanks for your amazing feedback, Abby! 🙂