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!
And my cooking guest loved it
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
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.
- 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.
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.
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
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