Tofu Potato Moussaka
This hearty, low-fat meal will satisfy any hunger.
Preparation Time: 35 mins
Cooking Time: 1 hr
Yield: 6 x approx. 2 cup servings
Ingredients
- 12 oz diced firm tofu
- 1 Tbsp low-sodium soy sauce
- 1 large eggplant
- 1 1/2 tsp salt
- 2 Tbsp water
- 1 medium onion, chopped
- 1 clove garlic, crushed
- 1/4 cup tomato paste
- 1 cup low-sodium vegetable stock
- 1 cup sliced mushrooms
- 2 Tbsp chopped parsley
- 1 tsp dried basil
- 1/4 cup flour
- 2 cup plain low-fat soymilk *
- 1 pinch of salt, extra
- 1 tsp torula yeast
- 14 oz canned diced tomatoes, no added salt
- 4 medium potatoes, peeled, par-boiled, cut into thin slices
Directions:
Marinate tofu in soy sauce for 30 minutes.
EGGPLANT: Cut eggplant into 1/2-inch slices. Sprinkle with 1-1/2 tsp salt and let stand for 30 minutes. Rinse well with water and dry each slice. Steam eggplant for 5 to 6 minutes or until soft. Remove and drain on kitchen paper.
TOMATO SAUCE: Heat water in frying pan. Sauté onion and garlic until soft. Add tomatoes, tomato paste, stock, mushrooms, parsley, and basil. Simmer for 10 minutes. Fold through tofu and marinade.
WHITE SAUCE: Place flour in a saucepan. Gradually add soymilk, stirring continuously until smooth. Stir over medium heat (or microwave on HIGH). Season with a pinch of salt and add torula yeast
MOUSSAKA: Arrange the eggplant over the base of a lightly greased ovenproof dish (12-inch x 10-inch). Spoon over tomato sauce and layer cooked potato over the top. Spread white sauce over the potato.
Bake in a 350ºF oven for 45 minutes.
Variations:
Serve moussaka hot with broccoli florets and Spiced Carrots (see recipe link).
Eggplant can be replaced with zucchini.
* Nutritional analysis was done using calcium-enriched soymilk. If using a non-enriched version, then adjust the nutritional data.
Serving suggestions are not included in the nutritional analysis.
Nutritional Info (per serving)
| CALORIES | 239 cals |
| Kilojoules | 1,001 kJ |
| Fat | 3.0 g |
| Saturated Fat | 0.4 g |
| Cholesterol | 0 mg |
| Sodium | 499 mg |
| Carbohydrates | 44.1 g |
| Fiber | 6.9 g |
| Total Sugars | 11.1 g |
| Protein | 12.2 g |
| Calcium | 168.0 mg |
Related Recipes
Spiced Carrots
A sweet and spicy side dish.