Easy Dairy-Free Vegetable Lasagna
This take on the traditional Italian dish, omits dairy, adds protein, and cuts the saturated fat, sodium, and lactose by replacing ricotta cheese with tofu. Using plenty of your favorite spaghetti sauce keeps this dish moist, flavorful, and a winner at dinner.
To save time you can also try the no-boil variety of lasagna noodles, just place uncooked noodles right into the pan.
Preparation time: 35 minutes
Cooking time: 1 hour
Yield: 10 servings
8 ounces whole-wheat lasagna noodles
1 tablespoon olive oil
1 large white or yellow onion, chopped
1 large head or 2 small heads broccoli, chopped into small pieces
2 medium zucchini, chopped into small pieces
24 ounces firm tofu
Juice of 1 lemon
4 egg whites (or equivalent amount of cholesterol-free egg white replacer)
1 teaspoon dried oregano
1 teaspoon dried thyme
1/4 teaspoon dried dill
2 tablespoons dried parsley
1/2 teaspoon freshly ground black pepper
3/4 cup grated nondairy Parmesan cheese
25-ounce jar prepared spaghetti sauce (more if you want to serve extra on the side)
3 cups shredded nondairy mozzarella-style cheese
1/2 cup of cooked ground turkey or soy burger crumbles (optional)
Preheat the oven to 350 degrees, and cook the lasagna noodles according to the package instructions. Separate the noodles, pat them dry, and set them aside.
In a medium skillet, heat the olive oil. Cook the onions in the oil over medium heat until they’re translucent, about 7 minutes. Add the broccoli and zucchini and sauté for 2 to 3 minutes to partially cook. Remove from the heat.
In a medium bowl, mix the tofu, lemon juice, egg whites, oregano, thyme, dill, parsley, and black pepper and half the nondairy Parmesan cheese.
In a lightly oiled 13-x-17-inch pan, layer the lasagna as follows: Put a thin layer of tomato sauce on the bottom of the pan. Lay 4 lasagna noodles (or the number needed to fit the pan in a single layer; cut the noodles if necessary to fit). Add a layer of the tofu mixture, and then half the vegetable mixture, followed by half the mozzarella-style nondairy cheese. Repeat the layers, ending with a little more tomato sauce and the remaining nondairy Parmesan cheese.
Add ground turkey or soy burger crumbles with the tomato sauce, if desired.
Bake, covered loosely with aluminum foil for 1 hour, or until brown and bubbly. Remove foil for the last 10 to 15 minutes of baking.
Mix some sun-dried tomato pesto or basil pesto with the tomato sauce, or on top of the lasagna, when assembling the dish.
Per serving: Calories 344 (121 from Fat); Fat 14g (Saturated 1g); Cholesterol 0mg; Sodium 798mg; Carbohydrate 32g (Dietary Fiber 10g); Protein 30g.