Lasagna is one of the most beloved dishes in Italian cuisine, and it can also be transformed into a light and tasty vegetarian option if the ingredients are chosen well. This healthy vegan version is made with layers of fresh vegetables, lentils, and a creamy cashew béchamel sauce, all enriched with extra virgin olive oil. A comforting, complete dish that is suitable for everyone.
Why this recipe is healthy and vegan
This lasagna replaces meat with lentils, which provide vegetable protein, and traditional béchamel sauce with a mild cashew and plant-based milk sauce. It is also cooked with extra virgin olive oil instead of butter, which adds flavor and healthy fats. The entire dish is made without animal products and with natural ingredients, making it an excellent choice for those who want to eat healthily without sacrificing flavor.
Ingredients (serves 4)
For the vegetable filling:
- 2 tablespoons extra virgin olive oil
- 1 onion
- 2 cloves of garlic
- 2 carrots
- 1 zucchini
- 200 g mushrooms
- 1 teaspoon dried oregano
- 1/2 teaspoon dried thyme
- 250 g crushed tomatoes
- 200 g cooked lentils (or 100 g dry, cooked beforehand)
- Salt and pepper to taste
For the vegan béchamel sauce:
- 100 g raw cashews, soaked (at least 4 hours or boiled for 10 minutes)
- 300 ml unsweetened plant-based milk (oat or almond)
- 1 tablespoon nutritional yeast
- 1 tablespoon extra virgin olive oil
- 1 pinch nutmeg
- Salt to taste
Other
- 250 g lasagna sheets (egg-free)
- A handful of fresh basil
- Breadcrumbs or nutritional yeast for gratinating
Tools
- Large frying pan or wide saucepan
- Powerful blender
- Baking dish (approx. 30 × 20 cm)
- Knife and cutting board
Step-by-step instructions
- Prepare the vegetable sofrito:
- Finely chop the onion, garlic, carrot, zucchini, and mushrooms. Heat the extra virgin olive oil in a large frying pan and sauté the onion and garlic for 5 minutes. Add the rest of the vegetables and cook over medium heat for about 10 minutes until they release their water and begin to brown.
- Add tomato and lentils:
- Add the cooked lentils, crushed tomato, dried herbs, salt, and pepper. Cook over low heat for 15–20 minutes until slightly thickened. Set aside.
- Prepare the vegan béchamel sauce:
- Drain the cashews and blend them together with the plant-based milk, nutritional yeast, extra virgin olive oil, salt, and nutmeg. The sauce should be thick and smooth. Adjust the texture by adding more plant-based milk if necessary.
- Assemble the lasagna:
- In a baking dish, place a layer of vegetable sauce, cover with lasagna sheets, add another layer of vegetable sauce, and then a layer of béchamel sauce. Repeat until all the ingredients are used up, finishing with béchamel sauce. Sprinkle with breadcrumbs or nutritional yeast.
- Bake:
- Bake at 350°F for 35–40 minutes until the surface is golden brown and bubbly. Let rest for 10 minutes before serving.
Protip
If you want an even tastier texture, add a tablespoon of white miso to the vegan béchamel sauce. It intensifies the umami flavor and resembles cheese without the need for dairy products. For an extra crunch, mix breadcrumbs with a few drops of extra virgin olive oil before sprinkling them over the lasagna.
Variations
- With eggplant: Replace some of the zucchini with roasted eggplant for a softer texture.
- With crumbled tofu: Add firm tofu to the sautéed mixture to enrich the protein content.
- Gluten-free: Use gluten-free lasagna sheets or layers of sliced zucchini as an alternative.
Nutritional values per serving (approximate)
- Calories: 460 kcal
- Fat: 21 g
- Carbohydrates: 42 g
- Protein: 19 g
- Fiber: 10 g
Frequently asked questions (FAQs)
Can I prepare the lasagna in advance?
Yes, you can assemble it the day before and store it in the refrigerator. It also freezes well.
Can I substitute the cashews for another ingredient?
Yes, you can use soaked hulled sunflower seeds or silken tofu as a base for the béchamel sauce.
What type of oil is best for this recipe?
It is essential to use extra virgin olive oil, as it enhances the flavor of the vegetables and gives the dish character.
