From Lisa’s Kitchen — Almost 4Leaf Vegetable Lasagna


Lisa's 3Leaf Vegetable Lasagna -- a great meal that everyone loves

Our first 3Leaf meal from Lisa

But that doesn’t mean that it is not healthy. It is 100% plant-based and derives less than 2o% of its calories from fat. The only reason it is not 4Leaf is because we don’t consider the whole-grain lasagna noodles to be whole plants — in nature’s package. But we do eat pasta from time to time and this recipe is one of our favorites.

This delicious recipe was inspired by Rip Esselstyn’s Raise the Roof Lasagna in the Engine 2 Diet book. His recipe scored at 2Leaf on our 4Leaf scale; Lisa tweaked it a bit, removed the tofu, and transformed it into a healthy 3Leaf entree.

Think of 4Leaf as a lifestyle -- one of maximizing the percent of your calories from whole, plant-based foods -- still in nature's package.

Bear in mind that with a daily 4Leaf goal, there is plenty of room for a special 2Leaf or 3Leaf entree from time to time. Also, by adding a salad and more veggies on the side, you could make this great meal a bit closer to 4Leaf. For more on our 4Leaf philosophy, visit 4leafprogram.com

Filled with a variety of wonderful vegetables, this lasagna is an ideal casserole with hints of garlic, onion and rosemary. This recipe actually makes enough for two casseroles; one large and one small. You could keep one for yourself and take one to a dinner party!

Ingredients:

  • 1 onion, chopped
  • 1 small head of garlic, chopped or minced (about 10 cloves)
  • 12 ounces of mushrooms, any variety, sliced
  • 1 head broccoli, chopped (about 4 cups)
  • 2 large carrots, chopped
  • 2 peppers, any color, chopped
  • 1  15 oz. can low sodium corn, drained
  • 1/2 teaspoon cayenne pepper
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 1 teaspoon dried rosemary
  • 2 24-oz jars of low sodium pasta sauce
  • One 14-oz. box whole grain lasagna noodles
  • 16 ounces frozen spinach
  • 3 sweet potatoes, cooked and mashed with 1/2 cup soy, hemp or almond milk and 1 teaspoon soy butter; salt to taste (optional)
  • 3 tomatoes, sliced thin
  • 1 cup roasted, unsalted cashews, ground
  • 2 Tablespoons nutritional yeast (optional)

Directions: (filling)

  1. Preheat oven to 400 degrees. In a large sprayed pot, sauté  the onion and garlic on medium heat for about 5 minutes.
  2. Add the mushrooms and cook until they give up their liquid, and remove to a large mixing bowl.
  3. Sauté  the broccoli and carrots for about 5 minutes and add to the mushrooms.
  4. Sauté  the peppers and corn for about 5 minutes and add them to the bowl.
  5. Add the spices to the bowl and mix.

Directions: (to assemble)

  1. Cover the bottom of a 9-by-13-inch casserole dish with a layer of sauce and add about 2 1/2 pieces of the lasagna, covering them with another layer of sauce (The lasagna will cook in the oven).
  2. Spread half of the vegetables over the noodles.
  3. Cover the vegetables with 2 1/2 more pieces of the lasagna and another layer of sauce.
  4. Add half of the bag of spinach and then cover them with half of the mashed sweet potatoes.
  5. Add more sauce, another 2 1/2 pieces of the lasagna noodles and another layer of sauce.
  6. Cover the lasagna with the tomatoes, the ground cashews and the nutritional yeast (if using). Repeat using a 8-by-8-inch casserole dish.
  7. Cover with foil and bake in the oven for about 45 minutes. Remove the foil and bake for another 15 minutes.
  8. Enjoy!

With love from Lisa...

For a “printer-friendly” one-pager, ideal on your fridge with a magnet—Just click here for a PDF.

Would love to hear from you at lisa@4leafprogram.com

Be sure to tell your friends about our easy-to-remember website at www.4leafprogram.com and if you like what you see here, you may wish to join our periodic mailing list.

If you like what 4Leaf eating is doing for you and your family, you might enjoy visiting our new “4Leaf Gear” store. From the New England village of Holden, Massachusetts — Be well and have a great day.

If you’d like to order our book on Amazon,  visit our BookStore now.

—Lisa Hicks…blogging occasionally at 4leafprogram.com

SHARE and rate this post below…One more thing, occasionally an unauthorized ad may appear beneath a blog post. It is controlled by WordPress (a totally free hosting service). I do not approve or personally benefit whatsoever from any ad that might ever appear on this site. I apologize and urge you to please disregard.

About J. Morris Hicks

A former strategic management consultant and senior corporate executive with Ralph Lauren in New York, J. Morris Hicks has always focused on the "big picture" when analyzing any issue. In 2002, after becoming curious about our "optimal diet," he began a study of what we eat from a global perspective ---- discovering many startling issues and opportunities along the way. In addition to an MBA and a BS in Industrial Engineering, he holds a certificate in plant-based nutrition from the T. Colin Campbell Center for Nutrition Studies, where he has also been a member of the board of directors since 2012. Having concluded that our food choices hold the key to the sustainability of our civilization, he has made this his #1 priority---exploring all avenues for influencing humans everywhere to move back to the natural plant-based diet for our species.
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3 Responses to From Lisa’s Kitchen — Almost 4Leaf Vegetable Lasagna

  1. Tammy says:

    This is BY FAR one of the best vegan meals I have ever had – let alone, made!!! Rip’s amazing!!! I wish I could eat this everyday!

  2. LTB says:

    Hi Lisa —

    This lasagna is unbelievable! It tastes terrific, and — though I would NEVER have believed it — you do not even miss the cheese! Instant famiy favorite — including my five-year-old! Thank you so much for this great recipe!

    LTB in Stonington

  3. Karen Forster says:

    Hi Lisa,
    I love your plan to share your delicious recipes. I am writing, though, to ask if you would include some of your favorites that don’t include tomato products – sauce, paste, or canned tomatoes.
    Thanks for your consideration.
    Karen

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