swanlogo2.jpg (2420 bytes)Vegetarian (vegan) Lasagna

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Vegetarian (vegan) Lasagna
(Inspired by the Lasagna recipe in Eating for Lower Cholesterol by Catherine Jones and Elaine Trujillo)

  • 8-ounce package whole wheat lasagna noodles (uncooked)
  • 16 ounces extra firm tofu, drain well, mash with fork
  • 7-ounce package soy shredded mozzarella cheese
  • One 24-ounce jar of marinara sauce (look for one made with no added sweetener, one that uses olive oil, and is relatively low in sodium)
  • One 14.5-ounce can of diced tomatoes (do not drain)
  • 1/2 teaspoon dried basil (can use fresh if available – to taste, 1/3-1/2 cup thinly sliced)
  • 1 teaspoon dried oregano
  • 1 teaspoon dried oregano

Mix together in a bowl and set aside

  • 1 Tbsp. olive oil
  • 1 small onion, finely diced
  • 1 8-ounce package sliced mushrooms (I used baby portabella for their hearty flavor)
  • 1 medium zucchini, washed, cut lengthwise in quarters and slice thinly
  • 1 large carrot, wash, and chop to small pieces in food processor or shred with grater
  • 8-ounce package of chopped frozen spinach (thaw, drain well and save liquid)
  • 1-14.5 ounce can of cooked small red beans (rinse and drain well)
  • Add oil to a non-stick pan, heat, and then add veggies (except spinach) to pan and cook 3-5 minutes until slightly cooked.
  • Add 1-2 tbsp. of water if necessary to keep veggies from sticking on the pan.
  • Then add spinach and red beans to veggies and mix together.
  • Season with a bit of salt and pepper.

Preheat oven to 375 degrees (350 if using a glass baking dish).

Using a 9x13 inch-baking pan, start with 1 cup of sauce on the bottom of the dish. Place 3-4 uncooked noodles on bottom of dish. Spread half of veggies including juices, half of tofu, 1/3 of cheese, and 1 cup of sauce over the noodles. Then repeat these layers ending with noodles, remaining sauce, and cheese.

Add 1 cup of water (include the water drained from the spinach) to the dish.
Cover with foil. Place on a cookie sheet and cook for approximately one hour. (Make sure noodles are soft by cutting through with a knife.) Take off foil to cook for another 5-10 minutes. Let sit for ~10 minutes before eating.

Serve with a fresh green salad, whole grain bread spread with roasted garlic cloves, and a bit of fresh fruit or dark chocolate for dessert.


In my book, I have included the names of several dozen cookbooks which feature recipes that are compatible with (or that can be modified to fit) the ultra-healthy diet I follow, including some resources which are free.

I am also collecting recipes to include in a future edition of my book as well as to be featured on "Menus and recipes".   I have asked readers to send me any recipes that they have found to be great-tasting and easy to prepare, and that emphasize the nutritional guidelines which are outlined in my book.  I will also consider taking people's favorite "normal" recipes and posting versions which are modified for maximal cancer prevention.

If you have a recipe you wish to submit for possible inclusion in either my book or on this web page, please send it to me.  If the recipe is from a cookbook or other printed source, please include the name, author, and publisher of the source so that I can ask for permission to reprint the recipe.  If it is a recipe you created, or a family favorite, please indicate that, also.

Mail recipes to me at:

Contact Information:
Phone/Fax: 734/996-9260

P.O. Box 130221, Ann Arbor, MI  48113


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