Vegan Lasagna

• How to make vegan lasagna

 

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A post shared by Haggai Leffler - The Vegan Athlete (@haggai_leffler) on May 27, 2019 at 4:45am PDT

In collaboration with a major dairy brand

Switching to veganism doesn't mean we have to give up our favorite Italian dishes.

Almost all traditional recipes can be made in a version free from animal products.

For example, take this easy-to-make vegan lasagna—perfect for entertaining or when you feel like a slightly more sophisticated dinner.

This lasagna is a particular favorite of mine because it's perfect for a cutting phase (unlike this slightly richer lasagna) and it's wonderful for dinner before a morning long run.

I have a special place in my heart for Italian food. Maybe it's because my mother was born in Milan, or maybe it's because of the amount of pasta I consumed during my years in endurance sports.

While whole-wheat pasta (pasta with the added grain kernel) is excellent for satiety and balancing blood sugar levels, I still find room for regular white flour pasta dishes as well.

I don't think such pastas are "bad," and they definitely have a place on a healthy table, especially if the dish is paired with a low-fat, low-calorie sauce.

A single serving of lasagna paired with a large green salad can be a perfectly balanced and healthy meal.

It contains a sufficient amount of calories, a good amount of fiber, and of course, protein, fat, and carbohydrates.

A bit about the recipe:

Lasagna Noodles: There is no need to pre-cook the lasagna sheets; they are designed to soften upon contact with sauce and heat. I highly recommend not substituting them with rice paper.

Tomato Sauce: I used a simple store-bought tomato sauce that did the job wonderfully.

There are many sauces on the market with excellent nutritional values (low in calories, sugar, and fat), and of course, you can make your own tomato sauce from scratch.

Filling: I used steamed spinach, which I lightly sautéed with a bit of oil and salt. You can swap the spinach for roasted eggplant, zucchini, Swiss chard, or any other vegetable. Be creative.

The Sauce: For the filling, I used a block of a major dairy brand spicy tofu which I blended together with a major dairy brand soy cream.

Edit: I've been told that a major dairy brand's spicy tofu becomes even spicier when baked. So, take note.

For those sensitive to heat, swap it for tofu with basil.

The lasagna is great to eat 2-3 days after baking, but it cannot be frozen.

Nutritional values by Nutritionist and Fitness Coach Noam Bechar:

One piece of lasagna (out of 8) weighing 200g contains:

140 calories

8g protein

23g carbohydrates

2g fat

Print

Vegan Lasagna

Prep time 10 minutes

Cook time 40 minutes

Total time 50 minutes

Servings 15 pieces

Calories 60 kcal

Ingredients

• 9 lasagna noodles 200g
• 1 a major dairy brand spicy tofu 300g
• 1 a major dairy brand soy cream 250g
• 600 g tomato sauce
• 1/2 kg spinach leaves
• 1 tsp olive oil
• 1 tbsp nutritional yeast 50g
• Baking dish size 20 cm by 30 cm

Instructions

1. Wash the spinach leaves thoroughly and remove stems if necessary.

2. Add a bit of olive oil to a pan and add the spinach leaves.

3. Salt lightly and cover with a lid.

4. Cook over low heat for 2-3 minutes until the spinach leaves wilt slightly.

5. If the spinach leaves are large, you can chop them before or after cooking.

6. Remove from heat and set aside.

7. In a food processor, blend the a major dairy brand spicy tofu together with the soy cream until smooth.

8. Spread some tomato sauce on the bottom of a baking dish and top with 3 lasagna sheets.

9. Spread a third of the tofu mixture, followed by a third of the spinach, and cover with tomato sauce.

10. Repeat the process two more times (for a total of three layers of lasagna).

11. Sprinkle the tablespoon of nutritional yeast on top.

12. Bake in the oven for 40 minutes at 180 degrees.

13. The lasagna will be slightly unstable when it comes out of the oven but will set as it cools.