What I can tell you for sure is the fact that I love making lasagnas. I really adore lasagna in all its forms and ways of preparation. I don’t eat it often but I occasionally indulge in that pleasure. When I eat lasagna, I choose it to be integral, home-made or made from brown rice, etc.
Quite by accident, I came across a heart healthy vegetable lasagna made from corn and rice flour and decided to try this gluten-free version. ❤️
A lot of people when thinking of lasagna don’t imagine it can be healthy. But I guarantee you, there are many ways to make lasagna good for your body, and this version will not only be delicious, but consist of top food for your heart’s health.
I decided on two or three layers (if we include bechamel called layer). In one there is a red sauce or tomato sauce with zucchini, garlic, onion, carrot and all the power of Mediterranean spices such as basil, thyme, rosemary, etc… All of these spices can help you reduce your risk of developing coronary heart disease and gaining weight, reducing your risk of diabetes and high blood pressure.
The second layer is slightly denser in texture and very nutritious and consists of soaked sunflower seeds, brown lentils, spinach and pumpkin seeds, rich in healthy fats that have proven impact on lowering levels of your blood pressure.
The third “layer” of ilitiga bechamel is made from oat cream, which I “squeezed” a little with tapioca starch. Also, as a sprinkle and additional “cheesy” taste, I used the so-called. vegan parmesan made from toasted sunflower seeds, edible yeast, garlic powder and olive oil.
And now, the recipe!
Heart Healthy Vegetable Lasagna Recipe
To prepare these lasagna you need a little more multipractical hands if you want to be fast. But you can also enjoy the preparation and take a little more time, like say the weekend, and make these wonderful lasagna.
I made lasagna in a bread mold (because my lasagna bowl broke) and the portion is enough for two people. I stacked the pasta between each layer because I like a lot of pasta in lasagna but you can stack a layer of pasta then both sauces and a layer of pasta. I haven’t cooked pasta before. So let’s go.
My heart healthy vegetable lasagna recipe consists of three layers and is healthy and nutritious. To get started, follow my instructions below.
Heart Healthy Vegetable Lasagna Recipe
Heart Healthy Vegetable Lasagna Recipe
First Layer
- lasagna paste (half a pack of 250g will be enough)
- 2 tbsp extra virgin olive oil
- 1/2 large zucchini
- 1/2 large carrot
- 1/4 onion
- 2 cloves garlic
- 1+1/2 cups tomato paste
- pinch of salt
- pinch of pepper
- mixture of dry Mediterranean spices
- fresh herbs (I used 4, finely chopped basil leaves)
Second Layer
- 1 cup soaked sunflower seeds (preferably overnight, minimum 2 hours)
- 1/2 cup cooked brown lentils
- a handful of spinach
- 1 tbsp toasted pumpkin seeds
- 2 tbsp extra virgin olive oil
- 50 ml oat cream (approx. 3 tablespoons, taken from bechamel cream)
- pinch of salt
- pinch of pepper
Bechamel
- 2 tbsp tapioca starch
- 250 ml oat cream (minus 50 ml for the second layer, I use Oatly)
Vegan Parmesan
- 1/2 cup toasted sunflower seeds
- 2 tbsp delicatessen yeast
- 1/2 tsp salt
- 1/2 tsp garlic powder
- 1 tsp extra virgin olive oil
First Layer
To best way to start preparing this heart healthy vegetable lasagna is to work through the layers of the lasagna, bechamel sauce and parmesan, before pacing everything in an oven. So, start with cutting the zucchini and onion into small cubes. Garlic into even smaller cubes and carrots grate on a grater (on larger holes).
Put olive oil in a deep bowl and add onion and simmer on low heat for a few moments. When the onion has softened add the garlic and simmer until the smell of garlic develops.
Then add the zucchini, carrots and mix well. Allow to simmer over medium heat.
When the vegetables are soft, add spices and pasta. Stir well and simmer on low heat for about 20 minutes.
When the vegetables are completely softened and the sauce is lightly squeezed, try and add more spices if needed. Set aside and start preparing the second layer.
Second Layer
Washed spinach put on the pan a few moments to wither.
Put the washed and drained sunflower seeds, lentils, blanched spinach and the remaining ingredients in a blender.
Blend until you get a thicker cream (you can add a little water if it is too thick).
Bechamel
Put 200 ml of oat cream in a saucepan over low heat.
In a bowl, mix the starch and water to dissolve completely in the liquid.
When the oat cream is slightly warmed, add the melted starch and stir until it boils or becomes thick (note that you have to stir constantly because lumps will form).
Vegan Parmesan
Toast the sunflower seeds and let them cool completely.
Blend the chilled seeds, along with the remaining ingredients, in a blender.
Final Steps
Oil the baking tin.
Put a row of lasagna pasta then put a row of the first layer, then again the pasta and a row of the second layer. Continue like this until you reach the top of the mold.
Let the last be the pasta that you will pour over the béchamel and sprinkle with “parmesan” (you don’t have to use all the amount of parmesan you get).
Place the oven in a preheated oven at 200 degrees for about 30 minutes.
Allow the lasagna to cool for 10 minutes before serving.
Aaaaand voila! Your heart healthy vegetable lasagna is ready to be served!
And I took some extra photos for your pleasure.
Thank you so much for reading my heart healthy vegetable lasagna recipe ❤️
If you make this recipe, let me know your impressions and tag me on social media if you post photos. Thanks ❤️
Let me know if you have any questions or thoughts in the comments below, rate my recipe if you’d liked it, and as always, I’m sending much love and sweetness to you!❤️
– Luka
Amazing!