Vegan Lasagna
Even as a vegetarian, lasagna is still on the menu! There’s no need to say goodbye to this delicious dish. This vegan lasagna, loaded with onions, mushrooms and peas, offers a plant-based variation that everyone will love. It’s entirely homemade, including the béchamel, making it a very healthy option. The pasta recipe you’re about to explore is the ultimate pick for surprising your guests and making them forget any prejudices about plant-based cuisine.
Jump to RecipeWho doesn’t love a creamy and generous lasagna? This Italian dish brings everyone together around the table, and there’s nothing better than finishing the leftovers the next day. While many recipes I share here are linked to my grandmother, lasagna reminds me of my mum’s kitchen. I still remember the smell of Bolognese sauce on Sunday mornings while I was going down the stairs from my room to reach her in the kitchen. After becoming vegetarian, I knew I didn’t have to sacrifice my love for this family recipe because there are many ways to substitute meat sauce with vegetables. Preparing this lasagna with onions and mushrooms is not synonymous with a lack of flavor, it’s quite the opposite. My vegan lasagna recipe is extremely tasty, featuring a combination of rich layers, and a visually appealing presentation.
The ancient Greeks called a dish made of pasta layers and sauce “Laganon”. Despite this, the modern version of lasagna has it roots in Italy, especially in Emilia -Romagna, with the Bolognese version including meat sauce and béchamel. Nowadays, lasagna is one of the highlights of Italian cuisine worldwide, and many adaptations have emerged to suit various diets and tastes.
Lasagna is a convenient dish for those who want to plan lunches or dinners in advance because you can store it in the fridge for 3 to 5 days. When reheated in the oven for a few minutes, this easy lasagna regains all its flavors and smooth texture. It’s a complete and wholesome meal, packed with all the essential nutrients to fuel your body. Finally, the vegan béchamel sauce recipe makes this dish lighter and easier to digest than the traditional version.
Ingredients for green peas lasagna recipe
- Lasagna sheets: I use no-boil sheets that can be placed directly in the baking dish while assembling the lasagna. This type of oven-ready pasta saves time and simplifies the preparation process. Mine are made from traditional wheat, but you can also use gluten-free pasta sheets suitable for thpse with celiac disease.
- Green peas: they add a light sweetness that balances the savory taste of mushrooms and onions. Fresh peas bring a firm texture that contrasts with the creaminess of the béchamel and the softness of the pasta sheets. I use canned peas, but you can opt for frozen ones, just cook them in hot water before incorporating them into the lasagna. Additionally, green peas are an excellent source of protein, making this vegan lasagna more nutritious. Finally, their vibrant green color adds a visually appealing for the dish.
- Mushrooms: their earthy flavor adds umami depth, which is usually associated with meat in classic lasagna recipes. In fact, they have a chewy texture similar to that of meat, giving the vegan lasagna a more satisfying bite, even without animal products. Additionally, mushrooms are rich in vitamins and antioxidants, making the dish even more nutritious.
- Onions: sautéed onions release their natural sugars, offering a pleasant contrast to the savory mushrooms and béchamel. In this vegan lasagna recipe, onions are cooked until soft so they blend seamlessly into the layers of pasta. Their tender texture melds well with the sauce and complements the firmer peas. Additionally, onions are low in calories, making them a healthy ingredient that adds flavor without significantly increasing the calorie count.
- Rice flour: this is the primary thickening agent in the vegan béchamel sauce recipe, making it gluten-free. In fact, rice flour is a excellent alternative to wheat flour but doesn’t compromise the consistency of the béchamel. Compared to the traditional béchamel sauce recipe, this one is lighter and silkier, making this vegan lasagna easier to digest. Finally, rice flour has a neutral flavor, enhancing the other ingredients without altering the taste of the béchamel.
- Almond milk: this unsweetened plant milk replaces dairy milk in the lasagna béchamel recipe, while still achieving the right creaminess. Almond milk has a delicate nutty flavor that enhances the taste of the béchamel without overpowering the other ingredients. Moreover, this type of milk is lower in calories, making the béchamel sauce lighter, and it’s rich in vitamins and minerals. For a vegan béchamel, you can freely substitute almond milk with other unsweetened plant-based beverages.
- Nutmeg: this spice adds a warm and aromatic quality that makes the béchamel more flavorful. Nutmeg is essential in any traditional béchamel sauce recipe because it complements its richness and provide a characteristic taste. Finally, this ingredient contains anti-inflammatory properties, and even when used in small amounts, it contributes a health benefit to the dish.
Find the complete recipe with measurements below.
How to prepare the easy vegan lasagna recipe
Preheat the oven at 200°C. Cut the onions into thin slices and cook them in a pan with olive oil.
While cooking, when the onions become softer, add some water to cover them.
Once the water has reduced, add the sliced mushrooms and season with salt and pepper.
Prepare the béchamel: pour the olive oil and rice flour into a saucepan. Whisk together over low heat until well combined, which will take about a minute. Add the unsweetened plant milk while continuing to stir.
Increase the heat and bring to boil. Continue to stir for about 2 more minutes until the béchamel thickens. Finally, add salt and nutmeg and give it one last stir.
Assemble the lasagna: spread some béchamel on the base of a square or rectangular baking dish, then add the lasagna sheets, the mixture of onions and mushrooms, and the peas. Repeat the process in the same order until all the ingredients are used.
Cook the lasagna according to the directions on the pasta packaging. In my case, I first baked it at 200°C for about 15 minutes, then for 5-10 minutes in grill mode. Let the dish cool before serving.
My tips for the green peas lasagna recipe
- Vegetarians: you can sprinkle some grated parmesan on top of the last layer of the lasagna , while assembling.
- Vegans: you can substitute the grated Parmesan with nutritional yeast, which has a pleasant cheesy flavor.
- It’s important to put some béchamel on the bottom of the dish; otherwise, the lasagna will stick.
- I use unsweetened almond milk, but feel free to choose any type of plant-based milk you prefer. It is important that the milk doesn’t contain added sugars.
- The flour used to make the béchamel is made from rice, but you can also use all-purpose flour.
- Let the béchamel cool in a bowl before using it to fill the lasagna, it will be less liquid and thicker.
Did you try this recipe? Don’t forget to share it with me tagging @nutritiouslysofia on Instagram!
Vegan lasagna
Course: MainCuisine: Vegan, Vegetarian6
servings20
minutes50
minutesIngredients
Lasagna sheets
Peas 350-400gr (2.3 – 2.7 cup)
Mushrooms 400 gr (5.7 cup)
Onions 4
Rice flour 90gr (1/2 cup)
Almond milk 1l (4.2 cup)
Olive oil 80gr (1/3 cup)
Nutmeg 1tsp
Salt 1tsp
Directions
- Preheat the oven at 200°C.
- Cut the onions into thin slices and cook them in a pan with olive oil.
- While cooking, when the onions become softer, add some water to cover them.
- Once the water has reduced, add the sliced mushrooms and season with salt and pepper.
- Prepare the béchamel: pour the olive oil and rice flour into a saucepan. Whisk together over low heat until well combined, which will take about a minute. Add the unsweetened plant milk while continuing to stir.
- Increase the heat and bring to boil. Continue to stir for about 2 more minutes until the béchamel thickens. Finally, add salt and nutmeg and give it one last stir.
- Assemble the lasagna: spread some béchamel on the base of a square or rectangular baking dish, then add the lasagna sheets, the mixture of onions and mushrooms, and the peas. Repeat the process in the same order until all the ingredients are used.
- Cook the lasagna according to the directions on the pasta packaging. In my case, I first baked it at 200°C for about 15 minutes, then for 5-10 minutes in grill mode.
- Let the dish cool before serving.
Notes
- Vegetarians: you can sprinkle some grated parmesan on top of the last layer of the lasagna , while assembling.
- Vegans: you can substitute the grated Parmesan with nutritional yeast, which has a pleasant cheesy flavor.
- It’s important to put some béchamel on the bottom of the dish; otherwise, the lasagna will stick.
- I use unsweetened almond milk, but feel free to choose any type of plant-based milk you prefer. It is important that the milk doesn’t contain added sugars.
- The flour used to make the béchamel is made from rice, but you can also use all-purpose flour.
- Let the béchamel cool in a bowl before using it to fill the lasagna, it will be less liquid and thicker.
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