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High-Protein Vegetarian Lasagna Recipe


  • Author: Noran
  • Total Time: 1h 10 minutes
  • Yield: 8 servings 1x

Description

A hearty and nutritious high-protein vegetarian lasagna made with whole wheat noodles, roasted vegetables, white beans, and a homemade tomato sauce. This flavorful dish is perfect for anyone looking for a healthy twist on the classic lasagna.


Ingredients

Scale

For the Lasagna:

  • 12 whole wheat lasagna noodles (about 250g)
  • 2 medium zucchini, sliced (about 200g)
  • 2 cup mushrooms, sliced (about 90g)
  • 2 medium eggplant, diced (about 300g)
  • 1 medium onion, diced (about 150g)
  • 2 cups fresh spinach (about 60g, or about 1 cup cooked spinach)
  • 1 can (15 oz) white beans, drained and mashed (425g can, drained weight ~240g)
  • 3 cups shredded mozzarella cheese (about 340g)
  • 1 cup ricotta cheese (about 240g)
  • 1 cup grated Parmesan cheese (about 90g)

For the Homemade Tomato Sauce:

  • 4 cups crushed tomatoes (about 960g)
  • 2 tbsp olive oil (about 30ml)
  • 3 garlic cloves, minced (about 9g)
  • 1 tbsp dried oregano (about 1g)
  • 1 tbsp dried basil (about 1g)
  • 1 tsp dried thyme (about 1g)
  • Salt and pepper to taste (about 1g salt, 0.5g pepper)
  • 1 tbsp sugar (optional, about 12g)

Instructions

  1. Prepare the Homemade Tomato Sauce:

    • Heat 2 tablespoons of olive oil in a large saucepan over medium heat.

    • Add 3 minced garlic cloves and sauté for 1-2 minutes until fragrant.

    • Stir in 4 cups of crushed tomatoes, 1 tablespoon dried oregano, 1 tablespoon dried basil, and 1 teaspoon dried thyme. Season with salt and pepper to taste.

    • Let the sauce simmer for 20-25 minutes, stirring occasionally, until it thickens and the flavors meld together. If desired, add 1 tablespoon sugar to balance acidity.

  2. Roast the Vegetables:

    • Preheat the oven to 400°F (200°C).

    • Arrange 1 medium zucchini (sliced), 1 cup mushrooms (sliced), and 1 medium eggplant (diced) on a baking sheet in a single layer.

    • Drizzle with olive oil and sprinkle with salt and pepper.

    • Roast the vegetables for 15-20 minutes, stirring halfway through, until golden and tender.

  3. Cook the Lasagna Noodles:

    • Bring a large pot of salted water to a boil. Add 12 whole wheat lasagna noodles and cook according to the package instructions, usually around 8-10 minutes.

    • Drain the noodles and lay them flat on a clean kitchen towel or parchment paper to prevent them from sticking.

  4. Prepare the White Bean Filling:

    • In a bowl, mash 1 can (15 oz) of white beans (drained and rinsed) with a fork or potato masher until mostly smooth but slightly chunky.

    • Season with salt and pepper to taste. Set aside.

  5. Prepare the Spinach-Ricotta Mixture:

    • Sauté 2 cups of fresh spinach (or use 1 cup cooked spinach) in a pan with a little olive oil until wilted, about 2-3 minutes. Let cool.

    • In a separate bowl, combine the cooked spinach with 1 cup of ricotta cheese. Stir until fully mixed. Add a pinch of salt and pepper to season.

  6. Assemble the Lasagna:

    • Preheat your oven to 375°F (190°C).

    • Spread a thin layer of homemade tomato sauce at the bottom of a 9×13-inch baking dish.

    • Layer 3 lasagna noodles on top of the sauce.

    • Spread half of the white bean mixture over the noodles, followed by half of the roasted vegetables and a generous portion of the spinach-ricotta mixture.

    • Repeat the layering process with another layer of noodles, sauce, white beans, vegetables, and spinach-ricotta mixture.

    • Finish with a final layer of noodles, topped with the remaining sauce and a generous amount of shredded mozzarella, ricotta, and Parmesan cheese.

  7. Bake the Lasagna:

    • Cover the lasagna with aluminum foil and bake for 25-30 minutes.

    • After 30 minutes, remove the foil and bake for an additional 10-15 minutes until the cheese is golden and bubbly.Remove from the oven and let the lasagna rest for 10 minutes before slicing.

  • Prep Time: 25 minutes
  • Cook Time: 45 minutes

Nutrition

  • Serving Size: 1 slice
  • Calories: 395 kcal
  • Sugar: 1.5g
  • Fat: 20g
  • Carbohydrates: 45g
  • Fiber: 7g
  • Protein: 22g