Vegan lasagne

Vegan lasagne (no oil) – Serves 2

This recipe came about because one of my regular vegan cooking clients needs to be virtually fat free because of a health condition.  So making a tasty and nutritious lasagne  was a bit of a challenge, especially as the usual white sauce uses vegan marg/oil with flour and vegan cheese. Hmmmm!

But fear not I think I’ve cracked it!

vegan lasagne

How good does that look

 

And my cooking guest loved it

vegan lasagne

 

It makes the ideal meat free Monday recipe and the quantities can easily be doubled.

The tomato sauce

One small onion (75g), finely chopped

1 garlic glove or 1 teaspoon garlic puree

splash of water

1 medium sized carrot (75g) finely chopped

approx 75g of red lentils, thoroughly rinsed under cold water and checked for grit etc or 75g quorn or 37g of each

½ tsp vegetable Marigold vegetable bouillon powder or I stock cube or 1 tsp Marmite

¼ tsp of chilli flakes (more if you like heat) or 1 tsp smoked paprika

1 tsp dried mixed herbs

½ tin of chopped tomatoes , a big squirt of tomato puree – about 1 tsp

The ‘cheese’ sauce

1 medium (200g) sweet potato, ½ onion, ½ clove garlic, 1 tbsp/15g plain flour and ½ tsp vegetable powder,  ½ tsp mustard

up to 200ml unsweetened non dairy milk, 2 tbls of nutritional yeast (or 40g grated non dairy cheese if you don’t need to be virtually fat free)

Pasta – 3 sheets of dried wholemeal egg free lasagne

A foil takeaway container

vegan lasagne

before my vegan cheese version goes in the oven

before my vegan cheese version goes in the oven

To make the tomato sauce

Fry the chopped onion in water (or olive oil).  When softened, add the garlic. Fry a little, then add all the remaining ingredients and stir well.

  • carrot
  • red lentils
  • bouillon powder or marmite
  • chilli flakes or paprika
  • dried herbs
  • chopped tomatoes.
  • Plus ½ tin of water.

The mixture will be thin and wet, but it will thicken as the lentils cook. Bring to the boil, then leave to simmer for about 25 – 30 minutes, until the lentils and carrots are soft. Stirring every so often.

The sauce should still be quite wet when cooked.  Check the seasoning and add salt and black pepper if necessary.  Take off the heat and leave to cool

To make the ‘cheese’ sauce

Cook the sweet potato in the microwave for 4-5 minutes until soft.  In a pan cook the chopped onion in a splash of water (or oil). Peel the cooked sweet potato (Keep the skin and rip into pieces before adding to the tomato sauce) add to the onion along with the garlic and mustard.  Cook for a few minutes then add the flour and keep cooking, add the vegetable powder then slowly add the milk, and stir to make a thick sauce. Cook for about 2-3 minutes on a low heat.  Taste and season with lots of black pepper and some salt if necessary.  Add most of the nutritional yeast (or grated cheese, if using).  Leave about ¼ to scatter over the top.

Assembling.

Pre heat the oven to 180C

In a dish add a sheet or two of dried wholemeal pasta, then add a ½ of tomato sauce mixture.  Repeat the pasta/sauce layer, top with some more pasta and add the cheese sauce.

 made with vegan cheese

made with vegan cheese

Sprinkle the remaining nutritional yeast/cheese over the top and pop into the oven for 25 – 30 minutes until the top is bubbling and golden

serve with a large mixed salad or some steamed veggies

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Remember this serves two, so If you only want to eat one portion,  the other portion (once its gone cold) can be kept (covered) in the fridge for up to 3 days or frozen; then defrosted and thoroughly re-heated in the microwave or oven until the centre is piping hot

And if like Pete you’d like to learn how to make thesis nutritious and tasty recipes why not come to one of my cooking classes; either a group class or a private one to one

private Vegan cooking class

 

vegan classes gen

Private cooking lessons

Private cooking lessons

I regularly run vegan group cooking classes for a maximum of four people, in my 5* rated kitchen in West Bridgford, Nottingham.  These are relaxed and informal affairs that occur at fixed times of day and I decide what recipes you will be cooking

 

If you don’t like the idea of a group cooking session, maybe consider my private 121 sessions. They are ideal if you need to build up your cooking confidence, have more guidance and support, want to tailor the session to a specific dish, ingredient or time of day.

private Vegan cooking class

We will spend about 1 hour and 15 minutes creating a dish that can be of your choosing.  We’ll also have plenty of time for questions about vegan cooking, general nutrition or issues that are personal to you

Have a sneak peek and my kitchen

 

Many of my clients are not vegan but want to reduce their meat consumption, increase their vegetable intake, opt for a more plant based diet, try healthier alternatives or have a vegan in the family and are not sure if the meals they are providing are balanced and nutritious

You can come along for just one session at a cost of £45 or have three for £110.  You will receive a free recipe folder, all the ingredients, equipment, take the dish home and of course my cooking and nutritional know how

Here’s what a few of my other private clients have had to say

review

trip review

 

trip2 review

So if I have inspired you to want to make some healthy, tasty and delicious vegan dishes then please contact me and we can arrange a date and time that works for us both

07946 301338

susan@nutrition-coach.co.uk

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Next vegan cooking class – 16th April 2018

Next vegan cooking class – 16th April 2018

10 – 11.15am

In West Bridgford

I have a couple of places left on my next vegan cooking class, which is taking place on Monday 16th April at 10am in West Bridgford.  You’ll have everything you need to make  delicious vegan tacos.

 

The cost is £25 and includes all the ingredients, equipment and the recipe.  Plus nutritional guidance, advice and tips about the ingredients you will be cooking with.

vegan cooking class
Contact me if you’d like to book a space, but please be quick as places are limited.

vegan cookery classes

If you can’t make this date I always have classes running on the following days and times Monday, Wednesday or Friday from 11 – 12.15pm, Tuesday from 12.15 – 1.30pm and Wednesday evening from 5.30 – 6.45pm

 

Its fine if you want to come to just this class or you could attend a series, in which case you can have 6 for the price of 5 i.e. £125, and they can be used within a year.

vegan cookery class

Out of the 6 sessions only one is sweet based, the other 5 are savoury.  Previous guests have made sweet potato falafels, Mexican tacos, cauliflower and chickpea curry, chocolate pots, beetroot pearl barley risotto, tofu rice paper rolls to name but a few delicious vegan dishes.

cookery review

 

Feel free to take a peak around my kitchen!

 

If you’d like to come along please contact me on

07946 301338 to book your place.