Soy Bean Moussaka

Soy Bean Moussaka Recipe from Greece with Eggplants and Cheese

Region / culture: Greece | Preparation time: 30 minutes | Cooking time: 3 hours | Servings: 6

Introduction

Soy Bean Moussaka is a delicious and nutritious vegan twist on the traditional Greek dish. This recipe features layers of tender soy beans, grilled eggplant, and a creamy "cheese" sauce that is sure to satisfy your taste buds.

History

Moussaka is a popular dish in Greek cuisine, typically made with layers of eggplant, ground meat, and a creamy béchamel sauce. This vegan version replaces the meat with soy beans, making it a healthier and cruelty-free alternative.

Ingredients

1 cup soybeans
2.5 cups pure water
0.25 cup olive oil
2 onions, chopped
2 celery stalks, sliced
1 large carrot, peeled and sliced
1 cup sliced mushrooms
2-4 tomatoes, depending on the size, chopped
1 tbsp tomato paste
sea salt and pepper to taste
1 bay leaf
1.5 lb (680 g) eggplants, stalks removed and thinly sliced

"Cheese" Sauce

0.33 cup unbleached white flour
0.33 cup nutritional yeast flakes
0.25 cup extra virgin olive oil
1.25 cups unflavored soy milk
0.5 tsp prepared yellow mustard

How to prepare

Soak soy beans overnight. Drain the beans and place them in a large pot with 5 cups of fresh water, and bring to a boil. Skim off any foam from the top (it is the gas-producer in beans) and lower the heat, cover, and simmer for about 2 hours or until the beans are tender. Drain and reserve 1.25 cups of cooking liquid.
Heat 1 tbsp of olive oil in a large pan with a little water; add the onions, celery, and carrot, and fry gently for 5 minutes.
Stir in the reserved cooking liquid together with the tomatoes, tomato paste, marjoram, salt, and pepper to taste. Bring to a boil, stirring constantly.
Add the beans and bay leaf, cover, and simmer for 1 hour until the beans are tender and most of the liquid has been absorbed to give a moist mixture. Discard the bay leaf.
Place the eggplant slices in a strainer, sprinkling them with salt and leave for about 1 hour to allow the water to drain off and remove the bitterness. Rinse under cold running water to remove the salt, then pat dry.
Place the slices in a single layer on a grill pan, brush lightly with olive oil, and grill for about 5 minutes until lightly browned, turning once. Repeat with the remaining slices.
Place one third of the eggplant in the bottom of a 7.5 cup casserole dish. Cover with half of the bean mixture, then another third of the eggplant. Spread the remaining bean mixture on top, then finish with a neat layer of eggplant.
To make the "Cheese" sauce, combine the flour, nutritional yeast, and oil together in a small saucepan over medium heat until the mixture starts to sizzle. Slowly whisk in the soymilk and mustard and cook over medium-low heat until it achieves a thick, cheese-sauce-like consistency. Add salt and pepper to taste. You can also add a tablespoon or so of tomato juice to make the "Cheese" sauce look orangey, like Cheddar would.
Pour the "Cheese" sauce over the top of the moussaka and bake in a preheated 350°F (177°C) oven for 30 minutes until the topping is browned. Garnish with parsley and serve hot with a vegan Greek salad.

Variations

Add layers of zucchini or potatoes for a different twist on the traditional moussaka.
Use lentils or chickpeas instead of soy beans for a protein-packed alternative.

Cooking Tips & Tricks

Soaking the soy beans overnight helps to reduce cooking time and improve digestibility.

- Grilling the eggplant slices before layering them in the casserole dish adds a delicious smoky flavor.

- Be sure to allow the "cheese" sauce to thicken properly before pouring it over the moussaka to ensure a creamy and decadent topping.

Serving Suggestions

Serve the Soy Bean Moussaka hot with a side of vegan Greek salad and crusty bread for a complete and satisfying meal.

Cooking Techniques

Grilling the eggplant slices adds a delicious smoky flavor to the dish, while simmering the bean mixture allows the flavors to meld together.

Ingredient Substitutions

You can use almond milk or oat milk instead of soy milk in the "cheese" sauce for a different flavor profile.

Make Ahead Tips

You can prepare the bean mixture and "cheese" sauce ahead of time and assemble the moussaka just before baking for a convenient make-ahead meal.

Presentation Ideas

Garnish the finished moussaka with fresh parsley or basil for a pop of color and flavor.

Pairing Recommendations

Pair this dish with a crisp white wine or a refreshing cucumber mint lemonade for a perfect summer meal.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave until heated through.

Nutrition Information

Calories per serving

Calories: 350 per serving

Carbohydrates

Carbohydrates: 35g per serving

Fats

Total Fat: 18g per serving

Saturated Fat: 2g per serving

Proteins

Protein: 15g per serving

Vitamins and minerals

This dish is rich in vitamins and minerals, including vitamin C, vitamin K, folate, and potassium.

Alergens

This recipe contains soy and wheat (from the flour in the "cheese" sauce), which may be allergens for some individuals.

Summary

Soy Bean Moussaka is a nutrient-dense dish that provides a good balance of carbohydrates, fats, and proteins, along with essential vitamins and minerals.

Summary

Soy Bean Moussaka is a delicious and nutritious vegan dish that is sure to impress. With layers of tender soy beans, grilled eggplant, and a creamy "cheese" sauce, this recipe is a must-try for any plant-based food lover.

How did I get this recipe?

I remember the sense of anticipation I felt when I first discovered this recipe for Soy Bean Moussaka. It was many years ago, when I was just a young girl living in a small village in Greece. My grandmother, who was known throughout the town for her incredible cooking skills, had received a visit from an old friend who had recently traveled to Asia.

As they sat in the kitchen sipping tea and catching up, my grandmother's friend mentioned a delicious dish she had tried while she was away - Soy Bean Moussaka. She described it as a flavorful and hearty casserole made with layers of soy beans, eggplant, and a rich tomato sauce. My ears perked up at the mention of this new and exotic dish, and I begged my grandmother to ask for the recipe.

My grandmother's friend was more than happy to share the recipe with us, and my grandmother quickly set to work translating the ingredients and instructions into Greek. The next day, we went to the market to gather all the necessary ingredients - fresh eggplant, ripe tomatoes, soy beans, and fragrant herbs and spices. As we worked together in the kitchen, my grandmother patiently taught me how to prepare each component of the dish, from slicing the eggplant to simmering the tomato sauce.

The scent of garlic and onions filled the air as the moussaka baked in the oven, and I could hardly contain my excitement as I waited for it to cool enough to take my first bite. When I finally tasted the dish, I was blown away by the complex flavors and textures - the creamy soy beans, the tender eggplant, and the tangy tomato sauce all melded together perfectly in each mouthful.

From that moment on, Soy Bean Moussaka became a staple in our household. My grandmother would make it for special occasions and family gatherings, always receiving rave reviews from friends and relatives who had never tasted anything quite like it before. As I grew older, I began to experiment with the recipe myself, adding my own twists and variations to suit my personal tastes.

Over the years, I have shared the recipe with countless friends and neighbors, each one amazed by the unique and delicious flavors of this dish. I have even entered it into local cooking competitions, winning first prize more times than I can count. But no matter how many accolades I receive for my cooking, I will always remember that first moment of discovery in my grandmother's kitchen, when I learned the secret to making Soy Bean Moussaka.

Now, as I sit in my own kitchen, surrounded by the familiar scents and sounds of cooking, I can't help but feel a sense of gratitude for the culinary traditions that have been passed down to me through the generations. And as I take a bite of the Soy Bean Moussaka that I have just prepared, I am reminded once again of the joy and satisfaction that comes from sharing a delicious meal with the ones you love.