Vegan, Low Protein (PKU), Gluten Free and Dairy Free, Low Fructose
Adapted from: The Healthy Chef
Total Protein Count: 10.5g Protein
9 Serves = 1.2 g Protein per serve
I made this lasagne for dinner tonight. My daughter took one bite (with a big piece of spinach…wahoo) and said “Mmmm, Mama”! My job here is finished.
This dish is simply fantastic. It’s loaded with so many veggies and is the perfect way to use up those farmers market extras. Really though, there are not too many ingredients and you can’t go wrong. Simply replace a layer of vegetables with any other that you happen to have in the house.
If you’re on a PKU diet, have a look at ways to reduce the protein count even further. I’ve stated that the serving size is 9 and that is still being generous. With all the layers, it is a filling meal for the whole family.
I particularly love the replacement of cauliflower for the traditional ricotta cheese. (I’m kind of obsessed with cauliflower at the moment.) Adding the roasted garlic to the cauliflower gives it a lovely flavour. That old cheese and meat lasagne is long gone. Enjoy!
300g or 1/2 pumpkin, peeled (cooked = 7.5 g protein)
1 tsp ground cinnamon
1 onion, diced
800 g chopped, fresh tomatoes
3 Tbsp tomato paste
2 Tbsp, fresh chopped parsley
60 g baby spinach (3 g protein)
200g sliced zucchini
1 large head of cauliflower
2 cloves roasted garlic
Preheat your oven to 200 C.
Slice pumpkin into 1 cm thick slices + place onto a baking tray. Brush lightly with olive oil and sprinkle over a little cinnamon. Bake for 30 minutes until tender and remove.
Sauté onion in a pot. Add tomatoes and paste + cook for 15 minutes until thickened. Add herbs and season to taste, then remove from heat. Blend in a processor to a chunky consistency.
Meanwhile, quickly steam 1 whole cauliflower then blend with roasted garlic and a splash of olive oil until smooth and creamy.
Spread 1/4 of the sauce into the base of a baking dish. Add a layer of ½ of the spinach then ½ of the roasted pumpkin on top. Spoon over ½ of the tomato sauce. Add a layer of sliced zucchini. Repeat last ½ of the spinach and tomato sauce layers. Spread cauliflower mix over the pumpkin.
Bake for 30 minutes. Serve with leafy greens or steamed green vegetables.
– To keep the protein content low, use fresh tomatoes instead of tinned.
– Orange sweet potato (53 g = 1 g Protein) can be used instead of pumpkin (40 g = 1 g Protein) or as another layer in place of the second layer of pumpkin.
– To add protein to the cauliflower version, add 500 g chicken breast into the tomato sauce or lentils or beans.
– To add protein in place of the cauliflower topping, there are a couple of non-dairy versions
1. puree white cannelloni beans blended with roasted garlic and a splash of olive oil. It is high in protein and fiber to help lower cholesterol and keep blood sugars stable.
2. Combine 500 g silken tofu with 60 g raw cashew nuts into a high speed blender. Blend until smooth and creamy.