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Recipes

Vegetarian Moussaka

Serves 6

2 x 420g small tins soya beans
2 onions, chopped
2 celery stalks, trimmed and sliced
2 aubergines, thinly sliced
1 large carrot scraped and sliced
100g mushrooms, sliced
300ml water
1 tin chopped tomato and garlic
1 tbsp tomato puree
1 tsp dried marjoram
1 bay leaf
salt and freshly ground black pepper
1 tbsp olive oil or olive oil spray

Sauce

25g soya flour or stone ground wholemeal flour
300ml skim milk
60g 3% fat cheddar cheese, grated
1 egg, beaten (omega-rich)
½ tsp made mustard
  1. Using fat-free oil spray fry onions till browned.
  2. Add the celery, carrot and fry gently for 5 minutes.
  3. Add the mushrooms and fry for a further 2 minutes.
  4. Stir in the chopped tomatoes, puree, marjoram, salt and pepper to taste.
  5. Bring to the boil, stirring constantly.
  6. Drain the beans and add together with a bay leaf and up to 300ml water, cover and simmer for 30-35 minutes, or until most of the liquid has been absorbed to give a moist texture.
  7. Remove and discard bay leaf.
  8. Meanwhile in a separate flat saucepan, fry the aubergine slices with fat-free oil spray or olive oil until soft and brown.
  9. Preheat oven to 180C.
  10. To make the white sauce, dissolve the flour in a small amount of the milk to make a smooth runny paste. Mix this paste into the rest of the milk in a small saucepan. Stir continuously at medium heat until the sauce thickens. Add in the beaten egg and continue to stir.
  11. Now, place half the bean mixture on the bottom of a greased (with fat-free oil spray) ovenproof dish.
  12. Cover with a thin but continuous layer of aubergines (use half of them).
  13. Spread the remaining bean mixture over the layer of aubergines.
  14. Cover with the other half of the aubergines.
  15. To finish the moussaka off, top with the prepared white sauce.
  16. Sprinkle the grated cheese on top of this.
  17. Bake for 30 minutes in preheated oven until the top is browned.

Tips

  1. Serve each helping garnished with fresh chopped parsley.
  2. If you would like a low fat, mince substituted moussaka, use a packet of quorn mince in place of the beans.