High Protein Vegan Lasagna (Meal Prep)
A simplified, high-protein version of lasagna, perfect for weekday lunch. It features a hearty TVP Bolognese, basil cream, and liquid mozzarella.
Servings servings
Ingredients
- 4 oz dry lasagna sheets 6 sheets
Bolognese
- 5.2 oz textured vegetable protein TVP
- ½ cup low-sodium vegetable stock see notes
- 2 tsp olive oil
- 2 yellow onions finely chopped
- 10.5 oz mushrooms finely chopped
- 2 carrots finely chopped
- 1 red bell pepper finely chopped
- 5 garlic cloves minced
- 1 tbsp dried oregano
- ½ tsp red chili flakes
- 42 oz diced tomatoes 3 x 400 g cans
- ½ tbsp balsamic vinegar
- 1 tbsp tamari reduced-sodium prefered
- sea salt flakes to taste
Basil Cream
- 10.5 oz silken tofu
- ¼ cup soy milk
- 5 tbsp nutritional yeast
- 1 cup fresh basil
- 1 cup baby spinach
Liquid Mozzarella
- 1.5 tbsp tapioca flour
- ¼ cup soy milk
- 1 tbsp olive oil
- 1 dash sea salt flakes
Instructions
- Prepare the Bolognese: Cover the TVP with the 1/2 cup of vegetable broth, to rehydrate it.
- To a large pot on medium heat, add the oil and onions. Cook for 5 minutes.
- Add the mushrooms, carrots, red bell pepper, garlic, oregano, chili flakes, a pinch of salt, and cook for 10 minutes, stirring regularly.
- Add the TVP, diced tomatoes, tamari, and balsamic vinegar. Cook uncovered for 20 minutes, stirring regularly. Once cooked, taste your sauce and adjust salt and pepper to taste.
- Prepare the Basil Cream: Add silken tofu, soy milk, nutritional yeast, basil, and spinach to a blender and blend until smooth.
- Prepare the Liquid Mozzarella: Add the tapioca flour, soy milk, olive oil, and salt to a blender and blend until smooth.
- Preheat the oven to 400 °F (200C)
- Build the Lasagna: prepare 4 individual oven-safe containers. I used containers that yield 600ml (20 fl. oz).Snap the lasagna sheets in half widthwise, to make you 12 sqaures of pasta.
- In each container we will use 3 squares of pasta. Start with a layer of Bolognese, followed by a layer of pasta, bolognese, and basil cream, and repeat to the top. Finish with a thin layer of bolognese topped with the liquid mozzarella.
- Cook in the oven according to the pasta instructions, which can vary slightly depending on the brands, but should be around 20 minutes. Allow 5 minutes to cool down. Enjoy!
Video
Notes
Vegetable broth: only use 1/2 cup. Even if the TVP does not look fully rehydrated, it will absorb more liquid once mixed in the sauce. If you have a "beef" flavored stock or mushroom stock, those can be great flavor booster alternatives.
Time saver: I like to use my food processor to chop the onions, mushrooms, carrots, and red bell pepper in this recipe to save time.
Nutritional Information - Per Serving
Calories 528kcal | Carbohydrates 70g | Protein 40g | Fat 11g | Sodium 725mg | Fiber 17g | Vitamin A 433IU | Vitamin C 64mg | Calcium 239mg | Iron 8mg