Try this protein packed, beef-less lasagne!
Nutrition:
There are three types of lentils: brown, green and red. The brown lentils have a mild flavour and become mushy when overcooked. This is ideal to make stews or soups. The green lentils have a peppery taste and a crunchy texture, ideal for a salad or a side dish. Red lentils are similar to the brown ones. They are soft, mild and optimal for soups. This recipe contains the red lentils. These lentils are a source of nutrients including protein, fibre, folic acid, potassium and selenium. All these nutrients contribute to maintaining a healthy heart, reducing levels of LDL cholesterol and blood pressure. They can be considered as a functional food for the DASH diet. This diet is based on the consumption of high amount of fruit, vegetables and legumes and a low amount of meat, with the main purpose of lowering blood pressure. Lentils are also high in protein and they can be an optimal alternative to meat. If you want to improve your health status and save the planet, you should reduce your meat intake and start consuming alternative proteins like beans, lentils, chickpeas or tofu. However, compared to beans, lentils do not need soaking and are lower in phytates, which decrease the body’s availability to absorb nutrients. Therefore, lentils do not reduce the bioavailability of vitamins and minerals. Finally, due to their folic acid content, they are recommended for pregnant women, as this vitamin prevents neural tube defects and gestational diabetes. Due to the selenium content, they decrease the risk of developing cancer and improve your immune system.
What You Need (3 servings):
75 g of lentils
100 g of lasagne sheets
3 tablespoons of flour
50 ml of almond milk
A sprinkle pine seeds
400 g tomato sauce
200 g sprinkle of grated vegan cheese
1 chopped onion
4 chopped garlic cloves
1 chopped red bell pepper
150 g of tomatoes
100 g of sun-dried tomatoes
Allergens: gluten, nuts and soya
Method:
1. Boil your lentils
2. Dice your onions, garlic and red bell peppers into small pieces
3. Heat a saucepan with your almond milk
4. Slowly sieve your flour and mix gently
5. Keep stirring while slowly adding half of your vegan cheese
6. Stir until you get a thick consistency
7. Chop your tomatoes and sun-dried tomatoes into quarters
8. Fry your onions, garlic and red bell peppers on a high heat
9. After five minutes, add your tomatoes and sun-dried tomatoes
10. Fry for another five minutes on a lower heat
11. Drain your lentils and add to your onion, garlic, pepper and tomato mix
12. Add your tomato sauce to the mixture
13. Stir it all up
14. Turn your oven on 200 degrees Celsius
15. Grease your baking tray with olive oil
16. Place your lasagne sheets to cover the whole tray
17. Add some of your lentil mix to cover the tray
18. Add your cheese sauce
19. Repeat the process until you have no more lentil mix and cheese sauce
20. Add the rest of your grated vegan cheese on top to cover
21. Place in the oven for 45 minutes
22. Once finished cooked, top with pine nuts and basil leaves
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