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Compliments of Diana Dyer, MS, RD
www.CancerRD.com


Vegetarian (vegan) Lasagna

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.