Here is a light and healthy version of moussaka without the meat and heavy cream sauce. Perfect for a weekday meal. Jazz it up for guests with additional assorted grilled veggies.
Tip
Lentils are nutritional powerhouses. If you wish, substitute any type of lentils, such as brown, green, or black.
Vegetarian Moussaka
Ingredients
- 1 cup (250 mL) dried red lentils
- 5 tsp (25 mL) extra-virgin olive oil, divided, plus extra
- 2 tsp (10 mL) chopped fresh rosemary
- 3 cups (750 mL) low-sodium vegetable stock
- 2 lb (1 kg) Japanese eggplant, sliced into 1/4 in (6 mm) thin rounds (about 3 eggplants)
- 1/4 tsp (1 mL) sea salt, plus extra
- Freshly ground black pepper
- 1/4 sweet onion, diced
- 4 garlic cloves, smashed and minced
- 14 oz (398 mL) can fire-roasted, diced tomatoes
- 2 tsp (10 mL) chopped fresh oregano
- 1/2 tsp (2 mL) ground cinnamon
- 1/2 tsp (2 mL) smoked paprika
- 1 cup (250 mL) chopped kale
- 1/2 cup (125 mL) plain Greek or soy yogurt
- Freshly grated nutmeg, for garnish
- Zest from 1 orange, for garnish
Nutrition
Per serving:
- calories228
- protein12g
- fat5g
- saturated fat1g
- trans fat0g
- carbohydrates37g
- sugars9g
- fibre10g
- sodium269mg
Directions
01
Place lentils in sieve and wash under cold running water until water runs clear. Drain and shake well.
02
In saucepan over medium heat, add 2 tsp (10 mL) oil and rosemary and stir until aromatic. Stir in lentils and stock and bring to a boil. Cover, reduce heat, and simmer for 10 to 15 minutes. Lentils should be just cooked but slightly firmu2014not mushy. Drain well and set aside.
03
In large bowl, place sliced eggplant. Drizzle with 3 tsp (15 mL) oil and toss to evenly coat. Season with salt and black pepper.
04
Heat large skillet over medium heat. Add eggplant slices in batches and fry for 2 to 3 minutes per side, or until lightly golden and becoming softened. Remove as theyu2019re done to paper towel-lined plate to drain.
05
Add a splash of oil to pan, and sauteu0301 onion and garlic until soft. Be careful not to brown. Add some water if needed to prevent sticking. When onion is soft, add tomatoes and seasonings. Cover and simmer for 10 minutes for flavours to blend. Fold in cooked lentils and chopped kale and heat through. Add salt to taste.
06
To serve, line serving bowls with sauteu0301ed eggplant. Top with a scoop of tomato lentils and a generous dollop of yogurt. Sprinkle with orange zest and dust with freshly grated nutmeg and a drizzle of oil. Delicious with flatbread for scooping.
Irene McGuinness is a writer, recipe developer, food stylist for numerous magazines and corporations, and alumna of the Writer’s Studio at Simon Fraser University
