Vegan Moussaka
NutriScore 9.3/10
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Moussaka is a traditional Greek casserole made from potatoes, eggplants and minced meat. We have conjured up a clean recipe for you and the result is an incredibly delicious comfort food. Without any meat, you still get an extra portion of protein here. In addition, as always, with this vegan Moussaka you will be provided with many vitamins and nutrients.
Loyal and convinced of the Clean & Yummy philosophy we have developed this recipe using only plant based ingredients that have no allergic concerns and are the appropriated ones to heal and keep your body full of what it needs and likes.
Diet concern values
Some nutrients are unhealthy in excess. These include fats, especially saturated fats, sweeteners (remember, we only use natural sweeteners and never refined table sugar!) and sodium. So it's important to keep an eye on how a recipe performs at these values. That's why we at Clean & Yummy always disclose all the information for you so that you can see right away that you're staying within a healthy framework with us. The table below shows you the exact values for this recipe either per 100g or per serving. You can also see the limit values that modern nutritional science advises. They are highlighted with the traffic light colors.
Select reference for diet concern values:
Values per Serving
Values per 100g
Percentage of the daily value per serving
17 %
9 %
40.0 %
40 %
Amount per serving
12g
2g
2.4g
12g
Amount per serving respect to the recommended daily values
Rating
Macronutrients
With the photos we show what this recipe looks like from the outside, but we also want to provide more information about what this recipe looks like from the inside, i.e. to present its nutritional content. Because we believe it is essential to eat a balanced diet in order to stay healthy. For this recipe we have computed the content of the following macronutrients: calories, protein, carbohydrates and dietary fiber. These are one of the most important nutritional elements that provide us with energy and support vital functions of our body. We present below the computed values of these macronutrients per serving or 100 g of this recipe, depending on the selected option. We also show you in percentage how much of the daily required values is supplied by a serving (or 100g if selected) of this recipe.
Select reference for macronutrients values:
Values per 100g
Values per Serving
Amount per serving
367 kcal
17 g
53 g
12 g
Percent per serving respect to the total daily required value
18 %
34 %
21 %
31 %
This recipe contains 2.67 g of omega-3 and 0.88 g of omega-6 fatty acids per serving, producing an omega-3 to omega-6 ratio of 3.1 : 1.
This ratio contains an omega-3 dominance, which is rare and considered very positive.
Vitamins and minerals ranking
In addition to macronutrients, vitamins and minerals are of course important indicators of a healthy diet. But you don't usually know exactly how many of them you eat. But with Clean & Yummy you do know: Under this text you will find a table in which the micronutrient content of this recipe is broken down. The vitamins and minerals that this dish contains in large quantities, i.e. at least 20% of the daily requirement per serving or 100g are listed here for you. So you can see right away how good you are doing for your body with this recipe. The first three micronutrients in the ranking are provided with gold, silver and bronze cups for better illustration.
Select reference for micronutrients values:
Values per Serving
Values per 100g
Amount per serving
Percentage of the daily need in a serving
Rating
Copper
1.7 mg
191 %
Manganese
2.2 mg
124 %
Vitamin B6
0.8 mg
62 %
Magnesium
175.1 mg
55 %
Phosphorus
352.3 mg
50 %
Vitamin E
6.2 mg
42 %
Thiamin
0.4 mg
40 %
Zinc
3.0 mg
37 %
Beta carotene
3008.1 μg
36 %
Vitamin C
26.6 mg
35 %
Niacin
4.3 mg
31 %
Potasium
1265.5 mg
27 %
Selenium
13.6 μg
25 %
Vitamin K
20.8 μg
23 %
Recipe
Preparation
25 Minutes
Cook
70 Minutes
Total Time
95 Minutes
Ingredients
Select measurements units:
Metric
US Cups
Select number of portions to prepare
Ingredients for 6 portions of 445 g each.
Servings per Cake
1
Serving weight
445 g
Cake pan diameter ⌀ in cm
Vegetables layer
2 handful
gefrorene Beeren
2 handful
gefrorene Beeren
Tomato sauce
2 handful
gefrorene Beeren
2 handful
gefrorene Beeren
2 handful
gefrorene Beeren
2 handful
gefrorene Beeren
2 handful
gefrorene Beeren
2 handful
gefrorene Beeren
2 handful
gefrorene Beeren
2 handful
gefrorene Beeren
2 handful
gefrorene Beeren
2 handful
gefrorene Beeren
2 handful
gefrorene Beeren
2 handful
gefrorene Beeren
2 handful
gefrorene Beeren
2 handful
gefrorene Beeren
2 handful
gefrorene Beeren
2 handful
gefrorene Beeren
Béchamel sauce
2 handful
gefrorene Beeren
2 handful
gefrorene Beeren
2 handful
gefrorene Beeren
2 handful
gefrorene Beeren
2 handful
gefrorene Beeren
2 handful
gefrorene Beeren
2 handful
gefrorene Beeren
2 handful
gefrorene Beeren
2 handful
gefrorene Beeren
2 handful
Hafermehl Glutenfrei
2 handful
gefrorene Beeren
2 handful
Hafermehl Glutenfrei
Steps
1
Soak the cashew nuts (150 g) in a bowl of water for about 2 hours.
2
Preheat the oven to 200°C (392°F) top and bottom heat. Cut the eggplants (500 g) into 1.5 cm thick slices and bake them in the oven for 30 minutes.
3
Boil the potatoes (500 g) in a pot with water until tender. Now set them aside so they can cool down.
4
Pour off the water from the cashew nuts and put them with all the other ingredients for the béchamel sauce (lemon juice (3 tbsps), garlic (2 cloves), paprika noble sweet (½ tsp), salt (½ tsp), turmeric ( pinches), pepper ( pinches), water (150 ml)) in a blender.
5
We now prepare the minced meat sauce: First put the sunflower haché (75 g) in a pan and soften it by adding the liquids (apple juice (60 ml), coco aminos (6 tbsps), lemon juice (3 tsps) and water (9 tbsps)).
6
Finely chop the onions (1 ½), garlic (3 cloves), celery (1 ½ stalks) and carrots (3) and add the pieces to the pan.
7
Fry everything briefly.
8
Add the sieved tomatoes (375 g), tomato paste (6 tbsps) and the spices (Italian seasoning (1 ½ tbsps), paprika noble sweet (1 ½ tsps), hot paprika (3 pinches), salt (1 tsp), pepper (1 pinch)).
9
Now cut the cooled potatoes into slices.
10
Preheat the oven to 180°C (356°F) top and bottom heat.
11
First layer the pre-cooked potato slices in a lasagna dish, then put half of the eggplant slices on top and now put the tomato sauce on top and smooth it out. Now put the second half of the eggplant slices on top and spread the béchamel sauce on top.
12
Bake it in the oven for about 40 minutes. The surface should be golden brown.
13
Let the moussaka cool for at least 30 minutes before cutting.
14
Enjoy! ♥
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Comments
Angela
Reply from Laura
Sept. 23, 2023 at 11am
Sept. 23, 2023 at 11am
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Reply from Laura
Reply from Laura
Sept. 23, 2023 at 11am
Sept. 23, 2023 at 11am
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