Higher Protein Veggie Lasagna (no oil)

I used to love the Engine 2 Diet’s Vegan “Raise the Roof” Lasagna, but found I couldn’t eat it for my competition prep as it was a little to high in carbs and low in protein for me. So I recently adapted it to increase the protein by adding lentils and more tofu, and taking out a little bit of the sauce (within reason though! :)) . The original recipe is still amazing though so feel free to try out both!  The macros for this balance out to be about 65/20/15. What you’ll need:

  • 1/2 yellow onion, chopped
  • 1/2 small head of garlic, all cloves chopped or pressed
  • 9 ounces mushrooms, sliced
  • 1 cup of broccoli, chopped
  • 1 carrot, chopped
  • 3/4 cups corn
  • 1 package of Tofu
  • 1/2 cup red lentils (uncooked wht)
  • 1/4 teaspoon cayenne pepper
  • 1/2 teaspoon oregano
  • 1/2 teaspoon basil
  • 1/2 teaspoon rosemary
  • 4 ½ cups pasta sauce
  • 1 box whole grain lasagna noodles
  • 16 ounces frozen spinach, thawed and drained
  • 1 large mashed sweet potato (you can cook in microwave)
  • 3 small tomatoes, sliced thin
  • ½ cup raw cashews, smashed up
  • 6 tablespoons nutritional yeast (this is key for the protein content, but if you aren’t watching your macros then it is optional)

Instructions:

  1. Preheat the oven to 400 degrees. Drain and press your tofu and allow it to keep being pressed as your prepare the veggies. Also cook your lentils if they aren’t cooked already.
  2. Start with the onion and garlic and saute on high heat for 3-5 minutes in a skillet or large nonstick pan. Add the mushrooms and cook until the onions brown slightly and the mushrooms lose some of their liquid. Place the mushrooms, onion and garlic into a large bowl. Then sauté the broccoli and carrots for 5 minutes and add to bowl of mushrooms. Add the peppers and corn until they start to soften and put them in your veggie bowl as well. You can add a little bit of water, vegetable stock, or braggs liquid aminos to help cook the veggies if you need some liquid.
  3. Once your tofu has released most of the water, crumble it up with either your hands or a fork. Then mix it in with your veggies, and add your spices.
  4. To assemble the lasagna: Cover the bottom of a 9” x 13” pan with 1 cup of pasta sauce. Add a layer of noodles and the cover the noodles with another cup of sauce and your cooked lentils.
  5. Spread the vegetable mixture over the lentils. Cover with a layer of noodles and then another cup of sauce. Spread the spinach over the second layer of sauced noodles. Spread the mashed sweet potatoes on top of that. Don’t worry about it staying in perfect layers. They won’t, and that’s okay. It’ll taste the same in the end.
  6. Add another cup of sauce, the final layer of noodles, the last topping of 1/2 cups of sauce, and finally the thinly sliced roma tomatoes spread out on top. Cover with foil and bake in the oven for 45 minutes.
  7. After that time, remove the foil, sprinkle with the cashews or nutritional yeast, and return to the oven for another 15 minutes. Let the lasagna sit for 15-20 minutes before serving as it will be quite hot.

Tips: Make sure to chop all your veggies well so they’re not too chunky in the lasagna. This makes enough for 6-9 prepped meals for the week! Enjoy