Lentil Moussaka

Thursday, November 23, 2017. Author Nicola Hansen and Sabrina Neilson

Lentil Moussaka

Hearty and high in Omega 3 and Vitamin B, this dish is perfect for getting micronutrients that are typically difficult to obtain in a vegetarian diet. At 20 g protein per serving, this lentil moussaka is a fantastic meal to replenish energy levels after a long day or a hard workout. Lentils are a protein powerhouse and eggplant, or aubergine, is an incredibly versatile vegetable.

Serves 8   548 Kcal per serving

Ingredients:

6 eggplants/aubergines
3T vegetable oil (45 ml) for cooking
¼  cup olive oil (60 ml)
2 cloves garlic, minced
1 oz tomato puree (28g)
3.5 oz butter (100 g)
¼ t nutmeg (1.25g)
2 egg yolks
2 onions, diced
400g can chopped tomatoes (14oz)
900ml semi-skimmed milk (30 fl oz)
120g plain flour (4.25 oz)
1t salt (5g)
500g green lentils, dry (2 1/2 cups)
100g cheddar cheese, grated (plus 50g for topping) (3.5 oz + 1.75 oz)

Instructions:

  1. Slice aubergines into 1 cm (½ inch) thick pieces. Lightly salt and place in a colander 30 mins.
  2. Immerse lentils in water in a medium saucepan and simmer for 20 mins, until par cooked.
  3. Preheat oven to 180 deg C (350F)
  4. Rinse with water, layer in between kitchen towel and press to get rid of excessive water. Pat dry.
  5. Drizzle the aubergines with olive oil and bake for 20 minutes
  6. Lentil sauce: Heat a large pan over a medium-high heat and add the vegetable oil. Stir in the chopped onions and sauté, until softened and slightly colored. Stir in the garlic, tomato puree and the cooked and drained lentils and sauté.
  7. Add the tinned tomatoes and a good pinch of salt and pepper.
  8. Bring to the boil, turn the heat down and simmer with the lid on for 30 minutes until most of the juices have evaporated.
  9. Béchamel sauce: Melt the butter in a large pan over low-medium heat. Add the flour, stirring continuously to make a paste. Steadily add warmed milk and keep whisking to keep the sauce smooth. If the sauce is too thin, simmer over low heat and stir frequently.
  10. Remove from the heat and stir in the egg yolks, salt, pepper, nutmeg and the grated cheese. Whisk promptly to prevent the eggs from solidifying
  11. Assembly: In a large baking dish, approx. 20x30 cm, butter the bottom and sides and layer on half of the aubergine slices. Pour in the lentil sauce and spread evenly.
  12. Add the second half of the aubergines, top with the béchamel sauce and smooth out.
  13. Sprinkle with grated cheese and bake at 180-200C (350-400F)for 45-60 mins, until crust is golden brown.
  14. Leave for 20 minutes before serving, allowing it to set.

Nutritional Profile:

Total Calories (KCal)

548

Protein (g)

20

Carbohydrate (g)

57

Total Fiber (g)

18

Total Sugars (g)

19

Added Sugars (g)

0

Total Fat (g)

31

Saturated Fat (g)

12

Sodium (mg)

386

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