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RECIPE

Meatless Moussaka

Weight LossFabulous Family EatsMarvellous Meatless Meal

  • Lcal
  • GF
  • VG
Weight LossFabulous Family EatsMarvellous Meatless Meal

Meatless Moussaka is a healthy variation on the traditional, meat-based Greek dish. Layered with vegetables, kidney beans for added protein, and topped in the traditional way but with a lighter yogurt-based sauce. This Meatless Moussaka is worth trying. It's rich, filling and tasty.

SERVINGS  •  8
canola oil cooking spray
onion, brown, fresh, chopped1
mint leaves, dried1 tsp
oregano leaves, dried1 tsp
kidney beans, drained, rinsed2 x 400g cans
tomato passata cooking sauce, salt-reduced1 x 750mls jar
pine nuts30 g
eggplant, cut into thin slices, lengthways1
kent / Jap pumpkin, cut into thin slices200 g
baby spinach leaves, fresh, washed, chopped250 g
zucchini, fresh, sliced1
tomatoes, truss, fresh, sliced2

Yoghurt Topping Sauce:

yoghurt, plain, low-fat350 g
egg, fresh, whole1
oregano leaves, dried2 tsp
cheese, mozzarella, low-fat, grated40 g
cracked pepper

  1. Preheat oven to 200°C / 392°F. Lightly spray a frying pan with oil and heat over low heat. Add onion and sweat gently for about 5 minutes until soft. Sprinkle onions with dried mint and 1 tsp of dried oregano. Stir through well.

  2. Stir in kidney beans, passata sauce and pine nuts. Cover and cook for 15+ minutes on med-low heat until sauce has thickened.

  3. In a large rectangular, deep, ovenproof dish, begin layering. Cover the base with 4-5 large spoons of the bean mixture. Add a layer of eggplant, followed by a layer of pumpkin and then chopped spinach. Spoon 4-5 large spoons of the bean mixture on top. Repeat the layering process with zucchini then tomatoes. Cover with 4-5 spoons of bean mixture.

  4. In a mixing bowl, combine yoghurt, egg and remaining 2 tsp of dried oregano. Whisk lightly with fork. Spoon the sauce over the top of the dish. Season with pepper and top with cheese.

  5. Bake in oven for approx. 15-20+ mins, until top is golden, puffed, and set. Plate up and serve.

  6. TCB Tips:

    - If you would like to bump up the protein you can add an extra can of kidney beans, or another variety of bean like cannellini or butter beans.

Calories (per serving) 212
Protein 15.0g
Carbs 27.8g
Fat 4.5g

 

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