Oil-free vegan moussaka with potato béchamel sauce

This vegan moussaka with potato béchamel sauce does not require any oil and is a healthy alternative to the traditional dish.

Portion: This dish is enough for 4-6 people, especially if you also eat a small salad.

Nutrient profile: The recipe for 4 people is a low-calorie alternative to traditional moussaka with 490 kcal per portion. According to GDA guidelines, one portion of this dish provides over 100% of the essential trace elements copper and manganese and 100% of folic acid. It also provides 90% of the vitamin C and vitamin B6 and 80% of the essential amino acids tryptophan and threonine. Some of the heat-sensitive ingredients such as vitamin C and folic acid are lost during the cooking or baking process, which slightly reduces the amount per portion. The ratio of omega-6 to omega-3 fatty acids is 5:1, which is within the maximum recommended ratio.
You can find further information on this topic at the following link: Vegans often eat unhealthily. Avoidable nutritional errors .

Eggplant: There are several types that differ in shape and color. The most common varieties sold in Europe and North America are elongated and have a dark purple color. The raw fruit has a slightly bitter taste, sometimes with a slightly astringent quality. When cooked, however, it acquires a tender consistency and develops a rich and complex flavor.

Walnuts: In addition to preparing and refining various dishes and desserts, walnuts are also used to make walnut oil. Of all known nuts, walnuts have the highest proportion of alpha-linolenic acid. They also have health benefits thanks to their high levels of tocopherols (forms of vitamin E) and many other trace elements.

Red lentils: Due to their high-quality proteins, lentils are a very good source of plant-based protein for vegans. The different types of lentils, which are uniformly round and flat in shape, differ not only in size but also in color. Red lentils come from India and are particularly well-known from the national dish Dal. Because they are peeled, they cook quickly and break down into a kind of mush. Soaking beforehand is therefore not necessary. Because they are not peeled, they absorb the flavor of spices particularly well.

Amount of salt: We have deliberately not given any information on the amount of salt, as individual needs vary greatly. You decide for yourself, but we recommend keeping the salt content as low as possible. It takes around 3 months to get used to a lower salt content, but you will also benefit from this change in terms of taste. You can find more information on this topic in the book we describe in detail: Salt Sugar Fat by Michael Moss.

Omega-6 to Omega-3 fatty acid ratio: The added walnuts serve to balance the fatty acid ratio. You can add the walnuts directly to the sauce or sprinkle them over the finished dish at the end.

Seasoning: You can season the red lentil sauce with any herbs you like, including fresh ones. Sweet paprika also goes well with the recipe.

Quicker option: If you are in a hurry or don't have many tomatoes in the house, you can use chopped tomatoes and canned tomato puree in the same proportions instead of fresh tomatoes. However, fresh ingredients are always preferable.