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
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
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.
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.
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.
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.
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.
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.
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