Two nutrients we could all do with more of right now are vitamin D and fibre. Since Covid, we’ve become increasingly aware of vitamin D’s role in immunity and protection against bugs. The same is true of fibre; with the vast percentage of our immune systems located in the gut, fibre is a non-negotiable when it comes to staying healthy through the winter (and beyond). Fortunately, this comforting moussaka recipe boasts both.

Instead of meat, this recipe uses mushrooms. Not only can they be a great vitamin D source, but they’re also packed with selenium (an antioxidant), beta-glucan (a cholesterol-lowering type of soluble fibre) and B vitamins. Antioxidant-rich aubergines work as pasta, squidged between layers of white and mushroom sauces. Early research has linked them to lowering bad cholesterol, improving heart function and reducing blood sugar. Animal studies have found that solasodine rhamnosyl glycosides (SRGs), a substance found in aubergines, may even help to kill certain cancer cells and stop them from returning. 

Nutrition aside, this dish takes just 15 minutes to prep before it bakes in the oven for 45 minutes. Eat cheese? Swap out the vegan parmesan for grated cheddar for a more gooey, crispy finish.

• 400g portobello mushrooms
• 2 large aubergines
• 400g tin plum tomatoes
• 1 onion, finely sliced
• 1 carrot, finely diced
• 1 stick celery, finely diced
• 1 bay leaf
• 1 sprig of rosemary
• 1 tbsp tomato puree
• 1 glass of vegan red wine (optional)
• 500ml soy milk (or other non-dairy neutral-flavoured milk)
• 100g vegetable spread
• 100g flour
• 1 tbsp nutritional yeast
• Vegan parmesan (optional)

1. Finely chop the mushrooms and heat the oven to 180°C.

2. Next, heat a pan with some olive oil and add the carrot, celery, onion, bay leaf and rosemary. Season well and cook for 5-10 minutes until softened. 

3. Add the tomato puree and red wine (if using), before turning up the heat until the mixture has reduced by half.

4. Add the mushroom and tinned tomatoes and cook for a minute. Then reduce the heat and simmer for 15 minutes while you make the white sauce. 

5. Now it’s time to make the white sauce. Melt the vegetable spread, whisk in the flour and yeast and then slowly add the milk – whisking all the time until fully combined and smooth.

6. Heat the sauce gently for 10 minutes until thickened and shiny. 

7. Cut the aubergines into long thin sheets and put one layer in the bottom of a lasagna dish.

8. Spoon over some of the mushroom sauce and a good layer of the white sauce. Repeat until finished. 

9. Bake in the oven for about 20-25 minutes until golden on top and serve with vegan parmesan (if using). 

Recipe and image courtesy of The Mushroom Bureau: European Mushrooms