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Lentil Moussaka

Good for dietary types:

Vegetarian, Vegan

Download the print version here

Prep Time:

20-30 minutes

Cook Time:

1 hour

Difficulty level:

Advanced

Serves: 

6

Nutrition

Sodium:

282.3mg

Calories:

649 kcal

Protein

36.7g

Potassium:

1059.3mg

Fibre:

8.9g

Carbohydrates:

87.3g

Fat:

13.5g

Saturated Fats:

5.1g

Polyunsaturated Fats:

1g

Monounsaturated Fats:

4.4g

Sugar:

18.8g

Vitamin A:

20.1%

Vitamin C:

52%

Calcium:

19.8%

Iron:

12.1%

About the Recipe

This is a rich, indulgent, hearty, veggie alternative to the classic lamb moussaka dish.

Layers of aubergines, potatoes and a deep, rich lentil sauce topped with a creamy, cheesy, eggy bechamel sauce. You won't be missing meat, because this is very tasty and textured.

Whether you are a vegetarian yourself, a carnivore looking to reduce your red meat consumption while keeping to your protein levels goals, or just trying to eat more plant foods, try this dish, it will not disappoint.

With almost 40g of protein per portion. You can always add some crushed nuts to the top layer to give it some crunch, adding to your protein level.

It is a bit more involved, but definitely worth it, so save it for when you've got a little more time to spend in the kitchen.

Ingredients

  • 3 large onions sliced

  • 500g of white potatoes

  • 2 tins of tomatoes

  • 1 large glass of red wine

  • tsp of cinnamon

  • 5 cloves of garlic

  • salt and pepper

  • 500g red lentils (rinsed in cold water)

  • 2 tbsp olive oil

  • tsp of oregano dried or fresh

  • 160g spinach

  • 300ml vegetable stock

For the white sauce

  • 75g butter

  • 75g plain flour

  • 600ml of milk

  • pinch of nutmeg

  • 50g of parmesan

  • 2 eggs


Preparation

Steps


  1. Put a little olive oil into a hot pan and fry off the onions, turn down the heat and add the garlic and continue to cook on low, stirring occasionally until they are golden brown, this should take 10 minutes.

  2. Turn up the heat and add the Red lentils along with the cinnamon and a good pinch of salt and pepper. With a spoon, move the lentils around the pan for a few minutes and then add the red wine and continue to cook on high until reduced, 2-3 minutes. Turn down the heat and add the tinned tomatoes, along with vegetable stock, frozen spinach, bay leaf and oregano. Leave to simmer for around 20 minutes or until the lentils are cooked but not mushy, white you prepare the potatoes and Aubergines.

  3. Cut the aubergine into slices about 1cm thick and season with salt and pepper. Leave to sit on some paper towel to draw out a bit of moisture while you peel and cut the potatoes into slices, about 0.5 thick and put into some water.

  4. Heat up a pan with some olive oil and fry the aubergine slices off in batches, until browned, then do the same with the potato slices.

  5. In another pan, heat up the butter until melted on a low heat, then add the flour, stirring to make a paste, continue to cook and stir while you add the milk. Once thickened add the seasoning and nutmeg and leave to cool for 5 minutes before adding the eggs, beating them as you do and then stir in the parmesan.

  6. To assemble the moussaka, get a large rectangular baking dish and layer half the lentil sauce into the bottom, spreading out evenly. Cover the lentil layer with half the aubergines and then potatoes and then repeat.

  7. Cover the last potato layer with the bechamel sauce and an extra sprinkle of parmesan and bake in the oven for 35-45 minutes, until golden brown on top.

  8. Once cooked, take out of the oven and leave to rest for 10 minutes before serving.

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