Recipe Blog: Longevity Boosting Vegetarian Moussaka

September 25, 2025

A cosy, med-style bake that’s big on plants, fibre, and heart-smart fats designed to nourish skin, gut, and long-lasting energy.

Recipe (serves ~6)

Ingredients

1 cup chickpeas, soaked overnight in water (or one can pre soaked & ideally organic)
3 medium eggplants, sliced ½ cm thick
1 brown onion, finely chopped
2 cups zucchini, cubed small
10 mushrooms, sliced
3 small cloves garlic, crushed
1 tsp lemon pepper
½ cup tahini
2 Tbsp tomato paste
3 Tbsp olive oil (for sautéing)
½ cup olive oil (to bake eggplant)
½ tsp vegetable salt, to taste
1 cup ricotta
¼ cup milk
2 eggs
Pinch nutmeg
1 Tbsp tamari

Dairy-free option: Swap the ricotta/milk/eggs layer for a quick “béchamel” of blended silken tofu + olive oil + lemon + nutritional yeast + pinch nutmeg, then bake uncovered until set.

Method

(If using cooked chickpeas - skip to 2) Cook chickpeas. Drain the soaked chickpeas, cover with fresh water, and simmer until tender. Drain.
Blend or mash ¾ of the chickpeas, leaving ¼ whole for texture.
Prep eggplant. Slice eggplants (½ cm). Dust generously with salt and set aside 15–20 min to draw out moisture. Rinse well and pat dry.
Sauté aromatics & veg. In a large pan, warm 3 Tbsp olive oil. Sauté onion and garlic with a pinch of salt until translucent. Add zucchini; cook 5 min. Add mushrooms; cook until just tender.
Make the filling. Off the heat, stir through the mashed + whole chickpeas, tomato paste, tahini, lemon pepper, and vegetable salt to taste.
Bake the eggplant. Lay slices on lined trays, drizzle or brush with ½ cup olive oil (use just enough to lightly coat), and bake at 200 °C for ~20 min until tender and golden.
Layer. In a 2-litre casserole: eggplant → chickpea mixture → repeat, finishing 1 cm below the rim. Reserve a few eggplant slices for the final top.
Top & bake. Whisk ricotta, milk, eggs, nutmeg, tamari. Pour evenly over the moussaka. Cover and bake at 200 °C for 30–40 min until just set.
Finish. Add the reserved eggplant slices on top and warm 5 min. Rest 10 min before slicing.

Pro tips:

Salting + rinsing eggplant reduces bitterness and oil absorption.
Brush, don’t soak, with oil—eggplant is a sponge.
Make-ahead friendly: tastes even better the next day.

Why this moussaka supports longevity (ingredient by ingredient)

Chickpeas

Fibre + prebiotics: Great for the gut microbiome, which influences inflammation and metabolic health.
Plant protein + minerals: Supports muscle maintenance and steady energy.
Resistant starch: Cooling leftovers overnight increases resistant starch—a gentle nudge for blood-sugar control.

Eggplant

Anthocyanins (nasunin) in the purple skin: Antioxidant activity that helps protect cell membranes.
Low energy density + fibre: Satisfying volume for weight-friendly meals.

Onion & Garlic (alliums)

Organosulfur compounds: (e.g., allicin) and prebiotic fibres support vascular health and a resilient microbiome.

Zucchini

Hydrating, potassium-rich, low sugar: Adds bulk and micronutrients with minimal calories—great for cardiometabolic health.

Mushrooms

Ergothioneine + beta-glucans: Unique antioxidants and fibres linked to healthy ageing markers.
Vitamin D tip: If possible, sun your sliced mushrooms near a window for 30–60 min before cooking to boost vitamin D content.

Tahini (sesame paste)

Healthy fats + lignans (sesamin): Support heart health and lipid metabolism.
Calcium & magnesium: Bone and muscle function support—especially helpful in dairy-light diets.

Tomato paste

Concentrated lycopene: More bioavailable when cooked with olive oil (exactly what’s happening here), supporting cardiovascular and skin health.

Olive oil (extra-virgin preferred)

Monounsaturated fats + polyphenols: Cornerstones of longevity-style eating patterns; support healthy cholesterol profiles and vascular function.
Nutrient absorption: Helps you absorb fat-soluble antioxidants (lycopene, carotenoids).

Lemon pepper