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.
|canola oil cooking spray|
|onion, brown, fresh, chopped||1|
|mint leaves, dried||1 tsp|
|oregano leaves, dried||1 tsp|
|kidney beans, drained, rinsed||2 x 400g cans|
|tomato passata cooking sauce, salt-reduced||1 x 750mls jar|
|pine nuts||30 g|
|eggplant, cut into thin slices, lengthways||1|
|kent / Jap pumpkin, cut into thin slices||200 g|
|baby spinach leaves, fresh, washed, chopped||250 g|
|zucchini, fresh, sliced||1|
|tomatoes, truss, fresh, sliced||2|
|yoghurt, plain, low-fat||350 g|
|egg, fresh, whole||1|
|oregano leaves, dried||2 tsp|
|cheese, mozzarella, low-fat, grated||40 g|
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.
Stir in kidney beans, passata sauce and pine nuts. Cover and cook for 15+ minutes on med-low heat until sauce has thickened.
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.
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.
Bake in oven for approx. 15-20+ mins, until top is golden, puffed, and set. Plate up and serve.
- 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|
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