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Aubergine and Lentil Vegetarian Moussaka

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Vegetarian Moussaka is served in a plate with a tablespoon and a pan beside it | Hurry The Food Up

One of the most beloved Greek comfort foods is called moussaka, kind of a lasagna, but Greek. Our version comes with aubergine and lentils. Obviously, we didn’t add any meat, but still, even non-vegetarians will be pleased.

The traditional ground beef layer is swapped for lentils to add protein and heartiness – and it works beautifully!

Anything good about the moussaka ingredients?

Eggplant is also a real biggie in our vegetarian moussaka recipe – it’s the classic base, like noodles in lasagna.

This veggie, or technically a fruit, has many surprising health benefits up its sleeve. Eggplants are nutritious, high in antioxidants and a great high fiber and low calorie addition to a weight loss diet.

Vegetarian Moussaka ingredients like eggplant, onion, garlic, tomato, lentils, soy sauce, mozzarella etc. | Hurry The Food Up

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We never cease to praise lentils. Check out this vegan lentil bolognese and creamy curried lentil soup to get more in your diet.

One cup of cooked lentils provides 17.9g of protein and 15.6g of fibre. So, this veggie moussaka is a pretty deece way of getting some extra nutrition for healthiness and satiety.

Simple moussaka recipe tips

  1. Further down in the instructions we direct you to add a generous pinch of salt on top of the second layer of eggplants. Some mature eggplants can be bitter and call for salting – choose only firm eggplants if you want to skip this step.
  2. You can serve this vegetarian moussaka straight away or let it cool and then reheat it in the oven. It’s also possible to freeze the dish and store it for a longer time but don’t forget to wrap it well!
Woman's hand is placing aubergine slices into the pan | Hurry The Food Up
Vegetarian Moussaka is in ready in a pan that is on a grey towel | Hurry The Food Up

Either use canned lentils or go for dried red lentils. Since they’re cooked within roughly 20 minutes, you can just add them to the casserole with an extra amount of water.

→ When using dried lentils, roughly use ⅓ of the amount of cooked lentils.
→ Then you need to add more water to cook those lentils through: 3 times the amount of lentils and you’re good!

  1. Got an iron cast casserole dish? Perfect! Just use it for frying the onions as well – one pan saved!

Bottom line: this moussaka dish is quick and simple. You’ll need only 10 minutes for prepping. The rest is smooth sailing aka baking.

Vegetarian Moussaka is in ready in a pan and served on a plate with a tablespoon beside it | Hurry The Food Up

Hope you enjoy, peeps! Anything to share? Let us know in the comments 🙂

Aubergine and Lentil Vegetarian Moussaka
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This healthy high protein vegetarian moussaka is a true veggie delight with Greek soul and full of flavour and texture!
Cuisine:Greek, Middle East
Prep Time:10 minutes
Cook Time:40 minutes
Total Time:50 minutes
Servings:2
Calories:421kcal
Author: Abril Macías

Ingredients

  • 9 oz eggplants (without the base)
  • 1 tsp olive oil
  • ½ white onion (diced)
  • 2 clove garlic (minced)
  • 1 tsp oregano
  • ½ tsp cinnamon powder
  • 1 bay leaf
  • 1 tbsp tomato puree
  • 1 can tomatoes, diced (1 can = 400g)
  • 1 ⅓ cup lentils (canned or cooked)
  • 1 tbsp soy sauce
  • ¼ cup water
  • ¾ tsp salt (plus more for salting eggplants)
  • 1 ½ tsp sugar
  • 4 oz low fat mozzarella (grated)

Instructions

  • Preheat the oven to 400 F, 200 C.
  • Cut the eggplant into 3mm-5mm slices. Place on a baking sheet and sprinkle with abundant salt. Allow to rest.
    9 oz eggplants
  • Meanwhile, in an ovenproof medium-large pan (a frying pan, for example), heat the olive oil over medium heat.
    1 tsp olive oil
  • Now add cinnamon powder, oregano, bay leaf, and tomato puree. Mix and cook for 1 minute.
    1 tsp oregano, ½ tsp cinnamon powder, 1 bay leaf, 1 tbsp tomato puree
  • Add onion and garlic, cook until softened. Add diced tomatoes, cooked lentils, soy sauce, water, salt and sugar. Take it to a boil and then simmer for 8 minutes, the sauce should be consistent and thick.
    ½ white onion, 2 clove garlic, 1 can tomatoes, diced, 1 ⅓ cup lentils, 1 tbsp soy sauce, ¼ cup water, 1 ½ tsp sugar
  • Take eggplant slices and remove salt, washing them with water well. Insert half the eggplant slices into the sauce, pushing them so they sink to the bottom and create a base (you shouldn’t be able to see their surface). Then add the remaining eggplants on top to create the second layer.
  • Take the pan to the oven and bake for 25 minutes. Remove the pan from the oven, sprinkle grated mozzarella on top and take back for another 10 minutes. During the last few minutes turn the broiler on to brown the top.
    4 oz low fat mozzarella
  • Take out and serve immediately. You can also cool this and reheat it in the oven.

NOTES

Looking for more healthy ideas?
High Fibre Avocado Citrus Salad
Roasted Sweet Potato Salad
Hot & healthy Vegan Pasta Arrabiata
High Protein Silken Tofu Omelette with Eggs
Hearty & Healthy Lentil Quinoa Salad

Nutrition

Nutrition Facts
Aubergine and Lentil Vegetarian Moussaka
Amount per Serving
Calories
421
% Daily Value*
Fat
 
12
g
18
%
Saturated Fat
 
6
g
38
%
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
4
g
Cholesterol
 
36
mg
12
%
Sodium
 
2031
mg
88
%
Potassium
 
1335
mg
38
%
Carbohydrates
 
53
g
18
%
Fiber
 
18
g
75
%
Sugar
 
17
g
19
%
Protein
 
30
g
60
%
Vitamin A
 
616
IU
12
%
Vitamin C
 
28
mg
34
%
Calcium
 
582
mg
58
%
Iron
 
8
mg
44
%
* Percent Daily Values are based on a 2000 calorie diet.
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