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Baked Vegetarian Pasta with Béchamel Sauce
Baked Vegetarian Pasta with Béchamel Sauce
Method

                                                                                                                                                 Photo credit: G. Drakopoulos - Food Styling: T. Webb

  • In a pot, sauté the onions along with the garlic over high heat, for 2-3 minutes.
  • Add the eggplants, peppers and the zucchini last.
  • Add a bouillon cube, aromatics and the cherry tomatoes. Sauté until the vegetables have softened.
  • Fill a separate pot with water and add a generous amount of salt. Bring to a boil and add the pasta. Boil 2 minutes less than the instructions on the box.
  • Strain and set aside.
  • Add the pasta to the pot with the vegetables and toss.

For the béchamel sauce:

  • Heat the olive oil with the flour in a pot, over medium heat. Add the bouillon cube. Stir continuously until mixture is pale golden.
  • Add the soy milk a little at a time, mixing continuously with a hand whisk so that no lumps of flour form.
  • When it starts to thicken, be very careful that it doesn’t start to burn on the bottom of the pot.
  • Remove from heat. Add salt, pepper, nutmeg and coriander. Choose according to your taste.
  • Combine 1/3 of the béchamel sauce with the pasta mixture.
  • Brush some olive oil to the bottom of a baking pan. Add the pasta mixture. Pour the remaining béchamel sauce on top.  
  • Sprinkle with some olive oil and breadcrumbs.
  • Bake in the oven for 35-40 minutes, at 180* C (350*F).
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Nutritional
Chart

Nutrition information per portion

441
Calories (kcal)
22 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

14.8
Total Fat (g)
21 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

2.5
Saturated Fat (g)
13 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

60.0
Total Carbs (g)
23 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

8.7
Sugars (g)
10 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

14.3
Protein (g)
29 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

6.5
Fibre (g)
26 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

1.7
Sodium (g)
28 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.