Estimated Nutrition (whole recipe, rough)
Counts 14 of 17 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 14 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Soy Milk | 1 cup (244ml) whole | 149 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Cheese | 1 oz (28g) cheddar | 113 |
| Onion | 1 medium (110g) | 44 |
| Eggplant | 1 cup cubed (82g) | 35 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Mushrooms | 1/2 cup sliced (35g) | 15 |
| Celery Stalks | 1 stalk (40g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Mustard | 1 tsp (5g) yellow | 3 |
| Bay Leaf | 1 leaf (0.6g) | 2 |
| Salt | 1 tsp (6g) | 0 |
| Soy Bean | not in our table | 0 |
| Water | not in our table | 0 |
| Sauce | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 cup soy beans
- 2 1/2 cups pure water
- 1/4 cup olive oil
- 2 onions, chopped
- 2 celery stalks, sliced
- 1 large carrot, peeled and sliced
- 1 cup sliced mushrooms
- 2-4 tomatoes, depending on the size, chopped
- 1 tbsp tomato paste
- sea salt and pepper to taste
- 1 bay leaf
- 1 1/2 lb eggplants, stalks removed and thinly sliced
- "Cheese" Sauce:
- 1/3 cup unbleached white flour
- 1/3 cup nutritional yeast flakes
- 1/4 cup extra virgin olive oil
- 1 1/4 cups unflavoured soy milk
- 1/2 tsp prepared yellow mustard
- =
Directions
Soak soy beans overnight. Drain the beans and place them in a large pot with 5 cups fresh water, and bring to a boil. Skim off any foam from the top (it's the gas-producer in beans) and lower the heat, cover and simmer for about 2 hours or until the beans are tender. Drain and reserve 1 1/4 cups cooking liquid.
Heat 1 tbsp olive oil in a large pan with a little water; add the onions, celery and carrot, and fry gently for 5 minutes.
Stir in the reserved cooking liquid together with the tomatoes, tomato paste, marjoram, salt and pepper to taste. Bring to a boil, stirring constantly.
Add the beans and bay leaf, cover and simmer for 1 one hour until the beans are tender and most of the liquid has been absorbed to give a moist mixture. Discard the bay leaf.
Place the eggplant slices in a strainer, sprinkling them with salt and leave for about 1 hour to allow the water to drain off and remove the bitterness. Rinse under cold running water to remove the salt, then pat dry.
Place the slices in a single layer on a grill pan, brush lightly with olive oil, and grill for about 5 minutes until lightly browned, turning once. Repeat with the remaining slices.
Place one third of the eggplant in the bottom of a 7 1/2 cup casserole dish. Cover with half the bean mixture, then another third of the eggplant. Spread the remaining bean mixture on top, then finish with a neat layer of eggplant.
To make the "cheese" sauce, combine the flour, nutritional yeast, and oil together in a small saucepan over medium heat, until the mixture start to sizzle. Slowly whisk in the soymilk and mustard and cook over medium-low heat until it achieves a thick, cheese-sauce-like consistency. Add salt and pepper to taste. You can also add a tbsp or so of tomato juice to make the "cheese" sauce look orangey, like cheddar would.
Pour the "cheese" sauce over the top of the moussaka and bake in a pre-heated 350 F oven for 30 minutes until the topping is browned. Garnish with parsley and serve hot with a vegan Greek salad.