Herbed Tofu Lasagna With Zucchini

Vegetarian
Vegan
Dairy Free
Health score
22%
Herbed Tofu Lasagna With Zucchini
80 min.
10
271kcal

Suggestions

Looking for a delicious and nutritious vegetarian, vegan, and dairy-free meal that's perfect for lunch or dinner? Look no further than this Herbed Tofu Lasagna with Zucchini! This mouthwatering dish, which serves 10, offers a delightful twist on the classic lasagna by using firm tofu and a variety of fresh herbs to create a flavorful and satisfying alternative to traditional ricotta cheese. With a total preparation time of 80 minutes, this recipe is easy to whip up and sure to impress your friends and family.

The star of this recipe is the homemade tofu mixture, which combines the creamy texture of tofu with the aromatic flavors of basil, parsley, pine nuts, garlic, lemon juice, salt, red pepper flakes, and sugar. This mixture is then layered with tender zucchini slices and your choice of the best marinara sauce, creating a symphony of flavors and textures in every bite.

To make this dish, you'll need a food processor, frying pan, oven, baking pan, and aluminum foil. And don't forget to drizzle each serving with extra virgin olive oil for an added touch of richness. With a caloric breakdown of 19.47% protein, 33.3% fat, and 47.23% carbs, this Herbed Tofu Lasagna with Zucchini is not only delicious but also packed with essential nutrients to keep you satisfied and energized.

So why wait? Dive into this delectable and wholesome recipe for a lunch or dinner that's sure to become a new favorite in your household. Your taste buds will thank you!

Ingredients

  • 28 ounce tofu firm
  • 0.5 cup basil fresh chopped
  • 0.5 cup basil fresh chopped
  • 0.3 cup parsley fresh italian chopped
  • 0.3 cup pinenuts 
  •  garlic clove peeled
  • tablespoons juice of lemon 
  • teaspoon salt 
  • 0.5 teaspoon pepper red
  • 0.3 teaspoon sugar 
  • tablespoon olive oil 
  • medium zucchini cut into 1/2 inch slices ( 3 cups)
  • cups tomatoes canned (the best you can find)
  • 16  no boil lasagna noodles 
  • serving olive oil extra virgin (for drizzling on each serving)

Equipment

  • food processor
  • frying pan
  • oven
  • baking pan
  • aluminum foil

Directions

  1. Preheat oven to 350°F; coat a 13x9-inch baking dish with cooking spray.
  2. Place them in a dry skillet over medium heat. Cook, stirring constantly until golden (about 3 minutes).
  3. In food processor, combine tofu, basil, parsley, toasted pine nuts, garlic, lemon juice, salt, red pepper flakes, and sugar. Blend until smooth and similar in texture to ricotta cheese.
  4. In large non-stick skillet, heat oil and sauté the zucchini on medium-high heat just until they're tender (about 3 -5 minutes).
  5. Spread 3 tablespoons of the marinara sauce on the bottom of the prepared baking dish. Cover with a layer of noodles, overlapping them slightly.
  6. Layer as follows:.
  7. /2 of the tofu mixture.
  8. /2 of the zucchini mixture.
  9. Layer of noodles.
  10. Remaining tofu.
  11. Remaining zucchini.
  12. /2 cup marinara sauce.
  13. Layer of noodles.
  14. Remaining marinara sauce.
  15. Cover pan with foil and bake 1 hour.
  16. Let rest 10 minutes before serving.
  17. Drizzle olive oil on each serving.

Nutrition Facts

Calories271kcal
Protein19.47%
Fat33.3%
Carbs47.23%

Properties

Glycemic Index
34.71
Glycemic Load
2.69
Inflammation Score
-7
Nutrition Score
13.943478428799%

Flavonoids

Eriodictyol
0.15mg
Hesperetin
0.43mg
Naringenin
0.04mg
Apigenin
4.31mg
Luteolin
0.03mg
Kaempferol
0.03mg
Myricetin
0.31mg
Quercetin
0.54mg

Nutrients percent of daily need

Calories:270.79kcal
13.54%
Fat:10.56g
16.25%
Saturated Fat:1.13g
7.05%
Carbohydrates:33.7g
11.23%
Net Carbohydrates:29.09g
10.58%
Sugar:7.45g
8.28%
Cholesterol:12.86mg
4.29%
Sodium:825.78mg
35.9%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.9g
27.79%
Vitamin K:53.79µg
51.23%
Manganese:0.71mg
35.47%
Vitamin C:27.09mg
32.83%
Vitamin A:1013.49IU
20.27%
Potassium:690.43mg
19.73%
Fiber:4.61g
18.45%
Vitamin E:2.76mg
18.39%
Iron:2.92mg
16.2%
Calcium:138.41mg
13.84%
Vitamin B6:0.27mg
13.43%
Copper:0.26mg
12.88%
Magnesium:46.8mg
11.7%
Vitamin B2:0.17mg
9.96%
Phosphorus:92.7mg
9.27%
Folate:36.69µg
9.17%
Vitamin B3:1.83mg
9.16%
Zinc:0.86mg
5.77%
Vitamin B5:0.57mg
5.74%
Vitamin B1:0.09mg
5.72%
Selenium:1.04µg
1.49%
Source:Food.com
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