- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 200.0
- Total Fat: 4.7 g
- Cholesterol: 68.6 mg
- Sodium: 584.4 mg
- Total Carbs: 24.9 g
- Dietary Fiber: 6.6 g
- Protein: 17.9 g
Eggplant musaka with soy crumbles, tomatoes and mushroomsSubmitted by: ANCHEECA
IntroductionDelicious! Contains 2.5 servings of vegetables per serving! Delicious! Contains 2.5 servings of vegetables per serving!
Eggplant, fresh, two large (cca 700 grams)
Can of ripe tomatoes, no salt added
Mushrooms, fresh, 500 grams
Onions, raw, 1 large
*Beans, Kidney beans, one can
Garlic, 1 clove
Soy flakes, 100 grams
Salt, 1 tsp
Pepper, black, 1 tsp
Oregano, ground, 1 tbsp
Egg, fresh, 2 medium
Parmesan Cheese, grated, 4 tbsp
Butter, unsalted, 2 pat (1" sq, 1/3" high)
This is a tricky dish to prepare if your timing is off. Follow the order of these instructions, and it's a piece of cake! Or casserole... :-)
Here we go!
Put two cups of water in a pot and bring it to boil.
While you wait for the water to boil, wash and cut the mushrooms into thin slices. Put aside.
Until now your water is simmering. Turn off the heat and add 100 grams (a cup) of soy crumbles and some salt. Leave for 10 minutes to allow the soy to soak the water.
While your soy is soaking, wash and slice the eggplant (two large) into 1/4 inch thick slices and place in a single layer in a pan you previously coated with a thin layer of cooking spray, or you can use a tsp of oil.
Season with a dash of salt and put it in the oven and turn the oven on to 400 F.
While the oven heats and eggplants soften, chop the onion and put two pats of butter in the skillet. Add the onion, garlic and salt and pepper and simmer until the onion gets brown(ish).
Add the mushrooms and stir for ten minutes (or until the mushrooms soften).
Add a can of cooked red kidney beans (drain the liquid and wash before adding).
Add the soy and stir it in.
Then add a can of tomatoes. Stir.
Finally, season with black ground pepper, salt and oregano and let it cook for a minute without stirring.
Turn the heat off.
Take the eggplant out of the oven. (Prepare a surface where you will place the hot pan when you take it out).
Take another (smaller, but higher) pan, coat it with non-stick cooking spray or a tsp of oil.
Place a layer of eggplant at the bottom.
Put half of the prepared mixture of mushrooms, soy, beans and tomatoes and spread in an even layer over eggplant.
Place another layer of eggplant (or just a couple of slices, make an estimation so that there is enough left to put on top).
Spread the rest of the mixture over eggplant.
Put the remaining slices of eggplant on top.
Scramble two whole, medium sized eggs and pour over the casserole.
Finally, add evenly four tbsp of parmesan on top.
Put in the oven and bake for 35 minutes on 400F.
IMPORTANT: After you take it out, let it rest and cool for 20 minutes.
Added note: You can pour a mixture of 2oz of water and 2 tbsp of flour into the veggie mixture in the skillet at the end of that step of preparation. It will make the ingredients sticky, and there will be not that much liquid (which is good). The flour will not change the calorie values dramatically, so you can go either way.
Each serving has 2.5 servings of vegetables and only 200 calories! It's very filling and simply yummy!
Hope you like this, make this a lot and enjoy it!
Number of Servings: 6
Recipe submitted by SparkPeople user ANCHEECA.
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Member Ratings For This Recipe
How do I bake this? The ingredients look good, no bechamel, but I have no clue how to put the mousaka together. Oops, maybe? - 3/16/10
Reply from ANCHEECA (3/16/10)
I was cooking this as I wrote down the ingredients, so no time for instructions! I'll write them now, check back!
I am not one to praise my own cooking, but this was fabulous!