Red Lentil & Aubergine/Eggplant Moussaka : Vegetarian : Gluten Free

This vegetarian red lentil and aubergine/eggplant moussaka recipe has a lovely mix of ingredients and tastes. However, if you'd prefer your moussaka with meat have a look at this alternative recipe here 

Ingredients

Serves 4-6
For the filling
100g/3½oz red lentils
400g/14oz aubergines/eggplants, sliced into thin rounds
50ml/2oz vegetable oil
salt and freshly ground black pepper
1 red onion, finely chopped
1 red pepper, finely chopped
1 garlic clove, finely chopped
50g/2oz tomato purée
400g/14oz canned chopped tomatoes, drained
1 cinnamon stick
2 tbsp chopped fresh parsley
For the topping
125g/4½oz ricotta
125g/4½oz Greek-style yoghurt
3 (free-range) eggs
freshly grated nutmeg
salt and freshly ground black pepper
50g/2oz freshly grated pecorino or alternative vegetarian hard cheese

Method
1. Preheat the oven to 180C/350F/Gas 4 and cook the lentils according to packet instructions.
2. For the filling, toss the aubergine/eggplant slices in the vegetable oil, then drain and season, to taste, with salt and freshly ground black pepper.
3. Heat a frying pan over a medium heat, add the aubergine/eggplant slices in batches and fry for 2-3 minutes on each side, or until golden-brown on both sides. Remove from the pan with a slotted spoon and set aside to drain on kitchen paper.
4. Add the onion, pepper and garlic to the pan and fry for 2-3 minutes, or until softened.
5. Add the tomato purée, stir to coat the vegetables in it, then continue to fry for a further 4-5 minutes.
6. Add the canned chopped tomatoes and cinnamon stick and simmer for 4-5 minutes.
7. Add the lentils and return the fried aubergines/eggplants to the mixture. Simmer for a further 2-3 minutes, or until warmed through.
8. Transfer the mixture to an ovenproof dish and sprinkle over the chopped parsley.
9. For the topping, in a bowl, beat together the ricotta, Greek-style yoghurt, eggs and grated nutmeg until well combined. Season, to taste, with salt and freshly ground black pepper.
10. Pour the topping mixture into the ovenproof dish on top of the filling. Sprinkle over the grated parmesan.
11. Transfer the veggie moussaka to the oven and bake for 25-30 minutes, or until the topping is golden-brown and has set and the filling is bubbling. Serve immediately.

From idea seen here

A little about lentils!

As lentils are relatively high in carbs, they don’t make the best option for very low carb diets like Keto. However, on more liberal low-carb diets, you may be able to incorporate a moderate amount of lentils.

But what are Lentils?
Lentils are an edible legume. They come from a bushy annual plant known for its small round seeds. The crop reaches heights of around 40 centimetres and grows pods that typically contain two seeds in each.

Origin of Lentils
Lentils are thought to have originated in the East and Mediterranean areas. They have been a popular food source of our ancestors since ancient times. In fact, they’re one of the earliest domesticated crop known to man!

Health Benefits of Lentils

Lentils are low in fat, high in protein, folate, phosphorus and iron. They are high in B vitamins, iron, magnesium, potassium and zinc. They’re also an excellent source of plant-based protein.

Lentils are high in fibre to support a healthy digestive tract and the growth of good gut bacteria. Eating lentils can help ease constipation and improve gut function.

Additionally, lentils contain a variety of important plant compounds known as phytochemicals. These compounds can help the body fight off chronic illnesses, such as heart disease and type 2 diabetes.

Types of Lentils
Brown: These are the most popular type and are earthy in flavour and retain their firmness while cooking. Brown lentils make a great addition to stews and soups.

Green: These can vary in size and are usually a more cost efficient alternative to using Puy lentils in recipes.

Yellow and Red: These lentils are split and cook quickly. They have a slightly sweet and nutty flavour.

Puy: These lentils hail from the French region of Le Puy. Puy lentils have a peppery taste. They look similar to green lentils, except they’re considerably smaller in size. Puy lentils are also known as French lentils. These small lentils hold their shape better after cooking.

Beluga: These lentils are so tiny and black, they almost resemble caviar. They make a great addition to salads.

Some interesting facts about lentils
Lentils are legumes that originated in Asia.
In 2400 BC, lentils were found in the burial tombs of Ancient Egyptians.
Lentils are used around the world, but they’re especially popular in Middle Eastern, Greek, French and Indian cuisines.
In the Middle East, lentils are typically prepared with onions and garlic, while in France, they’re often served with roasted meat.
In Indian cooking, lentils are made into a popular soup called dal.
Lentils are an easy to cook legume that don’t require soaking, unlike dried beans.
In Washington, there is a National Lentil Festival celebrating this popular legume!

The above about lentils, plus more to read, from article here

Dear reader, this blog brings a variety of articles and recipe ideas, and it is important to note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan