Recipe for incredibly delicious vegan Greek moussaka without frying! Packed with flavor, nutritious and rich in fiber. With lots of vegetables, and almond milk béchamel with olive oil and wholewheat flour.
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Moussaka has become a trademark of Greek cuisine. It's no surprise that it's almost never missing from restaurants in tourist areas.
Its origin is not clear as there are reports of its origin from Persia, the Middle East, Turkey, and even further back, from the Ottoman Empire. Traditionally, it is found in the cuisine of the Middle East, the Balkans and other European countries. Judging by the ingredients, we can probably conclude that in its current form, influences from France (béchamel), India or China (eggplants), and South America (potatoes) have contributed. The path it followed until its current form is certainly long as there are many variations of it, as well as relatively recent reports of traditional moussaka recipes without béchamel.
Whatever its origin, it is a crowd-pleasing food that rightly has a distinguished place in Greek cuisine.
While it is one of the most popular foods in Greece, many avoid cooking it because of its complexity, the time it takes, but also because it is a "very heavy" food. In this vegan version of ours, we try to make it, not only delicious and with the authentic traditional taste, but also nutritious, healthy and to simplify its preparation as much as possible. But if you want, you can fry the potatoes and eggplants, following our recipe for the rest of the instructions.
Our vegan moussaka (compared to non-vegan):
- Is healthier, more nutritious and much richer in fiber as:
- We use almond milk, lots of vegetables, olive oil, turmeric, but also wholewheat flour and rusks.
- We do not fry the potatoes and eggplants. We grill them.
- It needs only 1 hour from us. See instructions for saving time in the notes below.
- Overall, it is ready in one hour and forty minutes (as it requires 40 minutes baking in the oven).
So it may seem like a complicated food, but the process is simple and the result is more than rewarding! In just four stages we will have a delicious and vegan moussaka. Bake the potatoes and the eggplants, cook the soya mince, prepare the béchamel and the topping and we are ready!
Our soya mince takes some time, as we have to chop a few vegetables, but that way it will become super tasty and nutritious. For the béchamel, we recommend almond milk, which can be replaced with soy milk, which will make the béchamel fluffier.
So vegan Greek moussaka! Give it a try! 🙂
Vegan moussaka without frying - With béchamel from almond milk and olive oil
Ingredients for potatoes and eggplants
- 4 large potatoes
- 4 large / 35 oz eggplants preferably flasks
- 3 Tbsp olive oil
- ½ tsp nutmeg
- salt and pepper
Ingredients for soya mince
- 1 package soya mince about 170gr
- 3 grated tomatoes or blended or 500 gr. tomato juice
- 1 large onion
- 1 large carrot
- 1 medium zucchini optionally
- ½ pepper preferably Florin
- 2 cloves garlic
- 1½ tsp nutmeg
- ½ tsp cinnamon
- ½ tsp allspice
- ½ tsp cloves
- ½ tsp curry
- ½ tsp sweet paprika
- ¼ tsp turmeric powder optionally
- ¼ tsp smoked paprika optionally
- 1 tsp unprocessed sugar or other vegan sweetener
- ¼ cup olive oil for sautéing
- salt and pepper
Ingredients for béchamel
- 1 liter almond milk (33,8 oz) or soy milk
- 1 cup and 4 Τbsp whole wheat flour or all-purpose flour
- ½ cup olive oil
- ½ tsp nutmeg
Topping materials (optional)
- 1 whole wheat rusk or 2 small rusks or rusks
- 3 Tbsp nutritional yeast
- ¼ tsp nutmeg
- Put the minced soy in hot water for 10 minutes to swell and soften. Then, drain it in a fine strainer, rinse it under the tap and finally press it with your fist (inside the strainer) to remove the excess liquids.
- Cut the eggplants and potatoes into relatively thick slices (½'' thick). Optionally, put the eggplants in salted water. Then sprinkle all the slices with salt, pepper, nutmeg and olive oil and mix well so that all the slices are oiled on both sides. Bake on a preheated grill for 10 minutes on one side and 5 on the other or until lightly browned and softened.
- While the potatoes and eggplants are cooking, chop all the vegetables into small cubes.
- Heat the olive oil in a large pan over medium to high heat and sauté the onion for 2 minutes.
- Add the soya mince and the spices. Raise the temperature a little and sauté for about 5 minutes.
- Add the carrot, zucchini and pepper and continue sautéing for another 5 minutes, or until the soya mince start to turn golden brown.
- Add the garlic and continue to sauté for another 2 minutes.
- Finally, add the tomatoes and sugar and as soon as it starts to boil, lower the temperature and simmer for another 10 minutes or until the sauce thickens.
- Heat the olive oil in a non-stick pan, over medium to high temperature.
- Gradually, add the flour, stirring constantly. If it sticks, lower the temperature a bit.
- Once the flour is lightly cooked (it gets a slightly darker color and starts to smell, in about 5 minutes), add the almond milk, nutmeg and salt and mix for another 7 minutes or until it thickens and becomes like a liquid cream. We do not want it to be too wet. Once it is ready, add the food yeast and mix.
Prepare and bake the vegan moussaka
- In a medium pan (37x30x5 cm), place the potatoes upside down, and then successively the aubergines, the minced meat, the béchamel and finally, sprinkle optionally with the topping.
- Bake in a preheated oven at 200 degrees for 40 minutes or until the béchamel gets a nice golden color.
- While soaking the soya mince, prepare the potatoes and eggplants.
- While we cook the potatoes and the eggplants, we also prepare the soya mince.
- - While the soya mince is boiling, prepare the topping. Preheat the oven when starting the béchamel. So it will be hot when we layer the béchamel and put our vegan moussaka to cook without waiting.
- Instead of almond milk we can use soy milk. So, we will have a fluffier béchamel.
- To drain the minced soybeans well and get a better texture, place the strainer with the minced soybeans on a large plate and press it with your fist as if kneading it. If the plate is filled with liquids, we empty it and continue to drain it by pressing with our fist until it remains relatively dry. That is, until we push it and it produces little or no fluid.
- Cut the carrot and zucchini first into slices lengthwise, about half a centimeter/0.19 inch thick. Then cut each slice into strips, also half a centimeter/0.19 inch, and finally each strip into half centimeter/0.19 inch cubes. The goal is to have small cubes to give texture to the minced soya.
- The topping is optional. We recommend it as it creates a crust giving a wonderful texture and rich taste. Alternatively, we can use:
- Ground nuts.
- Vegan topping. Beat in the multi (or blender) ½ cup of cashews, 2 tbsp. nutritional yeast, ½ tsp. nutmeg, salt and pepper and from ¼ tbsp. onion powder, garlic powder and sweet paprika.