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Vegan soya mince lasagna

  • Vegetarian Diet

    Diet based on cereals, pulses, nuts, seeds, vegetables, fruits and other animal foods such as honey and eggs. Excludes meat, fish, mollusks.

  • Vegan Diet

    Diet based on vegetables, legumes and green leaves. It excludes foods such as meat, fish, mollusks, dairy products, eggs, honey and their by-products.

  • Nuts Free Diet

    It is usually followed when someone is allergic to nuts.

Vegan soya mince lasagna

Method

  • Finely chop the onions and the carrots.
  • Heat the olive oil in a pot over medium heat. Sauté the vegetables for 2-3 minutes until they become slightly tender.
  • Then, add the soya mince and sauté for 1 more minute.
  • Deglaze the pot with the wine and stir with a wooden spoon.
  • Add the tomato paste, ketchup, soy sauce, basil, oregano, cayenne pepper, and paprika. Do not add salt since there is soy sauce in the mixture. Check the seasoning before serving and, if needed, you will then add a little salt.
  • Sauté for 1 more minute and then, add the water and the canned tomatoes. Cover the pot and simmer for 15-20 minutes.
  • Uncover the pot, check the seasoning and if needed, add a little salt.
  • Set the soya mince aside, inside a bowl, until needed.

For the bechamel sauce

  • Add the olive oil into a pot over medium heat.
  • Add the flour and whisk until there is a paste.
  • Sauté for 1 minute and then, add the soy milk in batches while whisking at the same time.
  • Add the salt, pepper, and the nutmeg. Mix, and let the soy milk come to a boil.
  • Remove the pot from the heat and add the nutritional yeast.

To assemble

  • Preheat the oven to 180ο C (350ο F) set to fan.
  • Spread a little of the soya mince sauce in a 25x35 cm baking pan. On top of that, spread a layer of the lasagna by placing one sheet next to the other.
  • Cover with the 1/3 of the soya mince, and spread another layer of lasagna.
  • Follow the same process by adding the next 1/3 of the soya mince. Spread another layer of lasagna, then the last layer of soya mince and finally, cover with the last layer of lasagna.
  • Pour the bechamel sauce over the lasagna and bake for 20-25 minutes until the bechamel is golden.
  • Remove the baking pan from the oven and allow 20 minutes for it to cool slightly.
  • Cut into pieces and serve.
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Nutritional
Chart

Nutrition information per portion

254
Calories (kcal)
13 %

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.

4.7
Total Fat (g)
7 %

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.

0.9
Saturated Fat (g)
5 %

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.

33.0
Total Carbs (g)
13 %

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.

9.1
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.

17.0
Protein (g)
34 %

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.

2.9
Fibre (g)
12 %

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.

3.6
Sodium (g)
60 %

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.

*To calculate nutritional table data, we use software by Nutritics logo

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