Eggplant and zucchini lasagna
From Philosophical Vegan Wiki
Difficulty: 3/5
Preparation and cooking time: 2 hours and 30 minutes
Servings: 6
Cost per serving: $3.03 (total cost: $18.20)
Cost per 2000 kcal: $19.51
| Nutrition facts per serving | |||||
| CALORIES PER SERVING (kcal): 311 (calories in whole recipe: 1866) | |||||
| Proteins | 36% | 20.3g | Protein: lysine | 31% | 0.6g |
| Protein: methionine | 15% | 0.1g | |||
| Protein: isoleucine | 27% | 0.5g | |||
| Carbohydrates | 43% | 57.0g | Fibers | 50% | 19.3g |
| Net carbs | n/a | 37.7g | |||
| Sugars | n/a | 21.7g | |||
| Fats | 7% | 5.0g | Omega-3 | 25% | 0.4g |
| Omega-6 | 7% | 1.3g | |||
| Saturated fats | n/a | 0.7g | |||
| Vitamin B1 | 738% | 8.9mg | Vitamin B2 | 670% | 8.7mg |
| Vitamin B3 | 337% | 54.1mg | Vitamin B5 | 45% | 2.3mg |
| Vitamin B6 | 705% | 9.2mg | Folate | 87% | 349.6μg |
| Vitamin A | 16% | 148.3μg | Vitamin C | 47% | 42.3mg |
| Vitamin E | 26% | 3.9mg | Vitamin K | 25% | 30.3μg |
| Vitamin B12 | / | / | Vitamin D | / | / |
| Calcium | 13% | 132.0mg | Copper | 68% | 0.6mg |
| Iron | 60% | 4.9mg | Magnesium | 37% | 150.0mg |
| Manganese | 61% | 1.4mg | Phosphorus | 58% | 406.3mg |
| Potassium | 40% | 1903.9mg | Selenium | 43% | 23.8μg |
| Zinc | 41% | 4.6mg | Sodium to taste | ||
Ingredients:
FOR THE TOMATO SAUCE
- 800g tomatoes
- 10 cloves garlic
- 1/2 cup water
- 1 1/2 tsp dried oregano
- 1 tsp salt
- 1/2 tsp black pepper
FOR THE “NOODLES”
- 2.4kg sliced eggplant (about 3mm thick)
- 1.2kg oblong sliced zucchini (about 3mm thick)
FOR THE CHEESE SAUCE
- 3 cup soy milk
- 7 1/2 tbsp nutritional yeast
- 3 tbsp soy sauce
- 1/2 tsp black pepper
FOR THE TOPPINGS
- 3 tbsp nutritional yeast
Instructions:
- Pre-heat oven to 200°C.
- In a medium-sized pot, put all of the ingredients for the tomato sauce. Bring to a boil, then turn down the heat and let simmer for 1 hour. Blend until smooth. Set aside.
- On two baking trays lined with a silicone mat or parchment paper, place the sliced eggplants and zucchinis. Bake until the water has come out of the vegetables, or for about 40 minutes, depending on your oven. Set aside.
- In a small-sized pot, put all of the ingredients for the cheese sauce. Bring to a boil, then turn down the heat and let simmer for a few minutes. Set aside.
- In a square baking dish, start assembling the lasagna by following this order: tomato sauce, eggplants, tomato sauce, a sprinkle of nutritional yeast, cheese sauce, eggplants, tomato sauce, a sprinkle of nutritional yeast, cheese sauce, zucchini, tomato sauce, a sprinkle of nutritional yeast, cheese sauce, eggplants, tomato sauce, nutritional yeast. Make sure that the first layer of eggplants is pressed down tightly at the bottom of the pan so that the base retains its shape.
- Bake for 1 hour.
Serving:
Carefully cut a piece of the lasagna so that it stays into a block. Sprinkle nutritional yeast on top. Serve with a fresh salad on the side
