Moussaka with Cauliflower & Walnuts (Plant-Based)

A little bit of my story plus a plant-based moussaka recipe with a nut-free option

The Story Behind the Dish

Hi and welcome! With new subscribers joining and the one-year mark of this newsletter approaching, I thought I'd use “The Story Behind the Dish” section today to share the story behind the newsletter—or should I say, the story behind the dishes!

Over a year ago, I noticed an unexpected connection: after eliminating gluten from my diet for a few weeks, my knee pain significantly decreased. Diagnosed with juvenile rheumatoid arthritis at 18 months old, over the years I’ve had flare-ups, knee joint aspirations, and prednisone prescriptions, so this improvement felt miraculous. Cue a deep dive into research, many “ah-ha” moments, and a lot of cooking.

With the guidance of a functional medicine doctor and careful dietary changes, I now manage my rheumatoid arthritis symptoms without medication—something I never thought possible. I started this newsletter to share what I’ve learned about the connection between gut health, food sensitivities, and autoimmune conditions. Everyone’s path is unique, but I’ve found that food can be a powerful tool for health. Thank you for being here with me!

Recipe Overview

Today’s recipe is a plant-based take on a Turkish-inspired moussaka, featuring my go-to walnut-cauliflower "ground meat." This dish brings together veggies and flavorful spices, all in one pan.

Prep Time: 30 minutes (plus optional 2-hour soaking for walnuts)

Cooking Time: 1 hour 

Yields: 6 servings

Ingredients

• 2 medium eggplants, cut into 1-inch pieces

• Olive oil, for roasting and sautéing

• Salt and pepper, to taste

• 2 cups walnuts (or substitute with mushrooms for a nut-free option)

• ½ large head of cauliflower, chopped into florets

• 1 onion, diced

• 4 cloves garlic, minced

• 1 green bell pepper, chopped

• 3 teaspoons red pepper flakes (adjust to taste for desired heat)

• 1 teaspoon paprika

• 1-2 tablespoons tamari

• 1 can crushed tomatoes (14.5 oz)

• 2 cups water (add gradually as needed)

• Optional garnishes: Chopped parsley, sumac, pomegranate arils, lemon wedges, vegan yogurt or tahini drizzle.

Directions

1. Roast the Eggplants: Preheat the oven to 450°F (230°C). Toss the eggplant pieces with olive oil, salt, and pepper, then spread them evenly on a baking sheet. Roast for 20-25 minutes, until soft and golden brown. Set aside.

2. Prepare the Plant-Based Ground Meat: Soak the walnuts in warm water for at least 2 hours for a smoother texture, then drain. If you’re short on time, you can skip the soaking step. Alternatively, for a nut-free option, use mushrooms in place of walnuts. In a food processor, pulse the walnuts (or mushrooms) until they resemble ground meat—a chunky texture but not so much that they turn into a paste. Next, pulse the cauliflower florets in the food processor until they reach a texture similar to cauliflower rice. Add the processed cauliflower to the bowl with the ground walnuts.

3. Sauté the Vegetables: In a large pot, heat 1 tablespoon of olive oil over medium heat. Add the diced onion with a pinch of salt and sauté for about 10 minutes, until softened and slightly caramelized. Add the minced garlic and cook for another 2 minutes. Add the chopped bell pepper and sauté for an additional 5 minutes, stirring frequently until softened. Stir in the red pepper flakes and paprika, cooking for 1-2 minutes until fragrant.

4. Combine Ingredients: Add the walnut-cauliflower mixture to the pot with the sautéed vegetables. Pour in the tamari and cook for about 3 minutes. Then, add the crushed tomatoes and water, stirring to combine. Bring the mixture to a boil, then reduce the heat and let it simmer for about 20 minutes, stirring occasionally. If needed, add more water to reach your desired consistency.

5. Add the roasted eggplant: Gently fold the roasted eggplant into the pot, mixing it into the walnut-cauliflower mixture. Allow everything to simmer together for an additional 20 minutes, letting any excess water evaporate as it cooks and allowing the flavors to meld. Be gentle with the eggplant to keep it intact.

6. Final seasoning: Taste and adjust the seasoning as needed. Serve hot, adding any optional garnishes just before plating.

Nutrition Overview

These nutritional values are based on dividing the recipe into 6 portions and were calculated using Cronometer.

Calories: 388

Protein: 11 grams

Fiber: 12 grams

Net Carbs: 17 grams

Fat: 29 grams

Recipe Insights

This dish isn’t just flavorful; it also includes ingredients known for their anti-inflammatory potential. Walnuts, for example, are rich in omega-3 fatty acids, which have been shown to support anti-inflammatory processes in the body. Eggplant and cauliflower provide fiber and antioxidants, which contribute to digestive health and may help reduce oxidative stress. 

This moussaka makes excellent leftovers, and I think it tastes even better the next day. It reheats well, so feel free to double or even triple the recipe. Customize it with spices you have on hand, like red chili powder or Aleppo pepper. I prefer keeping the eggplant skin on for texture and extra nutrients, but feel free to peel it or try peeling just one for a mix of textures.

Take care,

Rebecca