Mediterranean Baked Lentil Moussaka

Roasted eggplant, rich lentil tomato filling, and a creamy cauliflower top

Yield: 6 servings | Time: 40 minutes active • 1 hour 35 minutes total | Estimated energy: About 380 calories per serving

INGREDIENTS

• 2 large eggplants, sliced into 1/3 inch rounds

• 3 tablespoons extra virgin olive oil, divided

• 1 yellow onion, diced

• 3 garlic cloves, minced

• 2 cups cooked brown lentils

• 1 can crushed tomatoes

• 1 teaspoon dried oregano

• 1/2 teaspoon cinnamon

• 1 small head cauliflower, cut into florets

• 3/4 cup raw cashews, soaked and drained

• 2 tablespoons nutritional yeast

• 1 tablespoon lemon juice

• 1/2 cup unsweetened plant milk, plus more as needed

• Sea salt, black pepper, and chopped parsley

METHOD

1. Heat the oven to 425°F. Brush eggplant lightly with 2 tablespoons olive oil and roast on lined sheet pans for 20 minutes, turning once.

2. Warm the remaining oil in a skillet. Cook onion 6 minutes, then add garlic, lentils, tomatoes, oregano, cinnamon, salt, and pepper. Simmer 12 minutes.

3. Steam cauliflower until very soft. Blend with cashews, nutritional yeast, lemon juice, plant milk, and a pinch of salt until smooth, adding more milk only as needed.

4. Lower the oven to 375°F. Layer half the eggplant, all the lentil filling, and remaining eggplant in a 9 by 13 inch baking dish. Spread the cauliflower mixture over the top.

5. Bake 30 to 35 minutes, until lightly golden. Rest 15 minutes and finish with parsley.

FEATURED INGREDIENT BENEFITS

Lentils offer fiber, plant protein, folate, and iron. Eggplant contributes fiber and naturally occurring purple pigments, while cauliflower creates a creamy top without dairy.

COACH WINONA’S KITCHEN NOTE

Resting is part of the method. Those 15 minutes help the layers settle so each serving reaches the plate with its shape and flavor intact.

WISE CHOICES FOR YOUR BODY

A nourishing recipe may still need adjustment for your health plan. Consider allergies, gluten tolerance, blood-sugar needs, kidney concerns, sodium goals, digestive comfort, medications, and the guidance of your qualified healthcare professional or registered dietitian. Ingredient substitutions can change both nutrition and estimated calories.

FROM THE PLANT STRONG TABLE

This recipe appears in The Plant Strong Table, Volume 2, from IndigoKoi Wellness, LLC. Continue the table with “Berry Almond Oat Crumble Bars.”

BLOG KEYWORDS AND TAGS

plant based lentil moussaka, Mediterranean eggplant bake, vegan moussaka recipe

Estimated calories are based on standard ingredient averages and the stated yield. This recipe offers general culinary education and is not individualized medical or nutrition care.