Healthy Vegan Moussaka
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Moussaka is an eggplant or potato-based dish, often including ground meat. The best-known version in Europe and America is the Greek variant created in the 1920s. The variations in moussaka recipes go beyond the topping. Some recipes even call for layers of other vegetables.
In this episode, we are sharing this healthy vegan moussaka that is anything but traditional. Instead, we decided to make a healthier version of the delicious moussaka. And as you know, we love to restyle traditional dishes. Easy to make, creamy, healthy, and vegan, this casserole recipe is perfect for the entire family!
We truly can’t wait for you to try this tasty vegan recipe!
Bon appétit!
Difficulty: 
Prep time: 20 mins / Cook time: 60 mins / Servings: 6 people
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Cauliflower Sauce
½ - Cauliflower
2 cups (465ml) - Soy milk
2 tbsp (26ml) - Olive oil
3½ oz (100g) - Vegan cheese
To taste - Black pepper
To taste - Sea salt
½ - Nutmeg
Moussaka
2 - Eggplants
2 - Garlic cloves
½ - Red onion
14 oz (396g) - Plant-based ground be'f
2 cups (450g) - Tomato sauce
1 cup (240ml) - Water
2 tbsp (33g) - Tomato paste
½ tsp (1g) - Coriander
½ tsp (1g) - Cumin
To taste - Sea salt
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We advise that you prepare all the above ingredients before starting.
You will typically need: a scale, measuring cups, mixing bowls.
Cauliflower Sauce
1 - Cut the cauliflower on a cutting board using a sharp knife.
Tip: We recommend you use a chef's knife for this task. We love Japanese knives and recommend this quality kit from GLOBAL for home and professional chefs. We also love this reversible cutting board with integrated handgrips from John Boos.
2 - Add water to a large pot, bring it to a boil, and cook the cauliflower in boiling water until soft.
Tip: We love this great multi-cooker with a perforated insert and a steamer basket from All-Clad! Tramontina also has a nice stock pot at a quite reasonable price.
3 - Add the cooked cauliflower, soy milk, olive oil, vegan cheese, salt, and black pepper to a blender bowl.
Tip: Vitamix blenders are by far the best we have ever owned: Vitamix Explorian, Vitamix Professional Series 750.
4 - Grate the nutmeg over the bowl, using a zester.
5 - Blend the cauliflower sauce until nice and smooth, and set it aside.
Moussaka
1 - Preheat your oven to 350°F (175°C).
2 - Slice the eggplants lengthwise (½ inch (1 cm) thick). Then, place the slices on a baking tray lined with parchment paper.
3 - Drizzle some olive oil, sea salt, and black pepper over the slices.
Tip: We store our spices and small quantities in these mini glass bowls from Duralex while cooking, and use this porcelain pitcher for liquids.
4 - Bake at 350°F (175°C) for about 15 minutes.
5 - Meanwhile, peel and finely slice the garlic cloves. Transfer the garlic slices into a small container and set them aside.
6 - Peel and finely chop half of the red onion, then set the pieces aside in a bowl.
7 - Preheat a skillet over medium heat and drizzle some olive oil in it.
Tip: All-Clad is the gold standard for professional quality stainless steel cookware.
8 - Sweat the onions in your hot pan for about 5 minutes, with the help of a spatula. Then, add the sliced garlic cloves. Give it a quick stir using a spoon (wooden/silicone) to combine, and cook for an additional 3 minutes.
Tip: For more recommended cookware, check out our dedicated article: "The Best Non-Toxic Pots & Pans: Our Must-Have Cookware List".
9 - Add the plant-based ground be'f and give it a stir to combine.
10 - Pour the tomato sauce and the water into the pan, and combine everything together with a spatula.
11 - Add the tomato paste, coriander, cumin, and sea salt. Stir to combine and simmer for 10 minutes.
12 - For the first layer of the moussaka, arrange the baked eggplants on the bottom of a baking dish.
13 - For the second layer, cover the eggplants with the vegan meat sauce, using a spoon.
14 - For the third layer, pour a generous amount of the cauliflower sauce using a measuring cup and spread it evenly with a spatula.
Tip: Pyrex is the gold standard of measuring cups, we love their quality and durability!
15 - For the fourth layer, add a generous amount of vegan cheese.
16 - Finally, repeat steps 12, 13, and 14.
17 - For the final layers, cover the cauliflower sauce with the baked eggplants and top with vegan cheese.
18 - Last but not least, bake the moussaka at 350°F (175°C) for about 25 minutes.
19 - Once ready, let it sit at room temperature for 30 minutes before tasting.
20 - Sprinkle some freshly cut basil over the moussaka.
21 - Enjoy!
Watch our video for more details!
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Disclaimer: baking/cooking times vary according to each appliance. Make sure to always control halfway through for success.
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🎬 Everything we used for this recipe:
🍶 Kitchenware: Coming soon!
🍳 Ingredients: Coming soon!
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The information provided in this recipe is not nutritional or medical advice. Please read our disclaimer.