Vegetable lasagna is a delicious and hearty dish that combines layers of pasta, cheese, and a variety of vegetables. It’s perfect for a family dinner or meal prep for the week. This guide will provide you with everything you need to create a mouth-watering vegetable lasagna, including ingredients, cooking instructions, tips, and nutritional information.IngredientsTo serve 8 people, gather the following ingredients:
- Lasagna Noodles:
- 1 (8-ounce) package whole wheat lasagna noodles
- Vegetables:
- 3 cups fresh spinach
- 8 ounces button mushrooms, sliced
- 1 large zucchini, diced
- 1 medium onion, chopped
- 1 red bell pepper, chopped
- 3 cloves garlic, minced
- Cheese:
- 1 (6-ounce) block mozzarella cheese, grated (reserve ¼ cup for topping)
- 1 cup low-fat cottage cheese
- Optional: ½ cup grated Parmesan cheese
- Sauce:
- 1 (28-ounce) can tomato sauce or crushed tomatoes (no salt added)
- Seasonings:
- ½ teaspoon salt (divided)
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- ¼ teaspoon ground black pepper
- Other:
- Non-stick cooking spray
Cooking Instructions
Preparation Steps
- Preheat the Oven: Preheat your oven to 350°F (175°C).
- Cook the Noodles: Boil the lasagna noodles according to package instructions. Drain them in a colander and rinse under cold water until cool.
- Prepare the Vegetables:
- Rinse and chop the spinach, mushrooms, zucchini, onion, and bell pepper.
- Mince the garlic.
- Sauté the Vegetables: In a large skillet over medium heat, add a drizzle of olive oil. Sauté the onions and bell peppers until soft. Then add mushrooms and zucchini; cook until tender. Finally, stir in the spinach and garlic until wilted.
- Make the Sauce: In a bowl or directly in the can, mix the tomato sauce with basil, oregano, salt, and black pepper.
- Prepare Cheese Mixture: In another bowl, combine cottage cheese with beaten egg and half of the grated mozzarella.
Assembling the Lasagna
- Layering:
- Lightly coat a 9-by-13-inch baking dish with non-stick cooking spray.
- Spread ½ cup of tomato sauce on the bottom.
- Layer with 3 noodles, followed by:
- 1 cup cheese mixture
- 1½ cups sautéed vegetables
- ⅔ cup tomato sauce
- Repeat this layering process two more times.
- Finish with another layer of noodles topped with remaining tomato sauce and reserved mozzarella cheese.
- Bake: Cover with foil (optional) and bake for about 45 minutes, or until the cheese is melted and bubbly.
- Cool and Serve: Allow the lasagna to cool for about 10 minutes before slicing.
Tips and Notes
- For added flavor, consider using fresh herbs like basil or parsley as garnish.
- To reduce moisture in your lasagna, sprinkle some dry couscous between layers of vegetables to absorb excess liquid.
- If you prefer a vegan version, substitute cottage cheese with tofu blended with nutritional yeast.
- Leftovers can be stored in an airtight container in the fridge for up to a week or frozen for up to three months.
Nutritional InformationThe approximate nutritional breakdown per serving (based on eight servings) is:
- Calories: 290
- Protein: 15g
- Carbohydrates: 35g
- Fat: 10g
This makes vegetable lasagna not only delicious but also a healthy option for any meal!
Cooking Time Summary
- Total Preparation Time: Approximately 20 minutes
- Cooking Time: Approximately 45 minutes
- Total Time: Approximately 65 minutes
For more delicious recipes like this one and to explore healthier meal options, be sure to check out our eBook filled with mouth-watering recipes! You can also pre-order our upcoming cookbook “Deliciously Fit,” which focuses on weight loss and healthy meals that are both satisfying and nutritious. Happy cooking!
