Meatless Monday Low GI Lasagne

 Join the meatless Monday movement with Meatless Monday Low GI Lasagne recipe. Read more…
6 April 2021 Recipes
Meatless Monday Low GI Lasagne

With a focus on sustainability, water-wise-ways, and small personal changes that can have a big impact on our planet, join the meatless Monday movement with Meatless Monday Low GI Lasagne recipe. Loaded with low GI properties and a sneaky serving of spinach, mushrooms, and of course, typical tomato and garlic.

This meatless Monday low GI vegetable lasagne packs a big flavour punch while taking it easy on the environment. Laced with skin-friendly and anti-inflammatory properties, spinach is loaded with vitamins A, C, and K while mushrooms offer a low-calorie source of high fibre protein and antioxidants, not to mention vitamins C and K, potassium, and folate found in tomatoes.

A 15-minute prep time and 45-minute cook time, to follow, find a vegetarian-friendly lasagne including ingredients and cooking instructions for our Meatless Monday Low GI Lasagne.

 

Vegetable Lasagne Ingredients you will need:

  • Two tins (800g) chopped tomatoes
  • 10ml (approx. two cloves) Crushed garlic
  • 5ml Dried oregano
  • 5ml Olive oil
  • 1 Large onion, diced
  • 1 Large red pepper, diced
  • 250g Sliced mushrooms
  • 5ml Flour
  • 250ml Fat-free milk
  • 200g Spinach
  • 100g Fat-free cream cheese
  • 5ml Dijon mustard
  • 2.5ml Black pepper
  • 250g Wholemeal lasagne sheets
  • 2-3 Fresh tomatoes, thinly sliced
  • 30g Cheddar Fresh basil to garnish

 

Method:

  1. Ahead of prepping your Meatless Monday Low GI Lasagne, preheat the oven to 180° Celsius.
  2. Using a medium-size mixing bowl, fold together 800g chopped tomatoes, 15ml tomato puree, crushed garlic and the herbed oregano taking care not to mix too rigorously. The goal here is to simply have all of these ingredients touch the side of the bowl after a good but careful mix.
  3. Using a broad non-stick frying pan, heat the olive oil making sure to only use enough to coat the pan (5ml's should suffice).
  4. Sauté the diced onion adding the chopped pepper just as the onion begins to sweat. Fry together for another 2 minutes until the pepper is soft but with a bit of a bite in the centre.
  5. Add 250g sliced mushrooms to the onion and red pepper vegetable lasagne mix. Give these veggies a flash fry all together for another 2 minutes while slowly adding 5ml of flour. The goal by adding the flour is to coat the vegetables in a light dusting that assists with the thickening of the milk (see the next step to follow) but also being careful not to add too much to influence the GI of the dish.
  6. Next stir in the fat-free milk, continuously mixing until the emulsion begins to thicken.
  7. Once the milk and vegetable mix has been blended and starts to thicken, add 200g of fresh spinach, mindfully blending with your vegetable lasagne fusion. Cook for 1 more minute before folding in the fat-free cream cheese, mustard, and pepper for seasoning.
  8. Using an oven-safe, ceramic square or rectangular casserole dish, coat the base in a thin layer of the tomato mix prepared in step 2 followed by a layer of wholewheat lasagne sheets.
  9. Next, add a layer of cream cheese vegetable lasagne fusion followed by another layer of tomato mix. You may repeat this step until all your ingredients are layered until all used.
  10. Top your meat free Monday low GI vegetable lasagne with a final layer of thinly sliced tomato and sprinkle this last tomato layer in 30g of grated cheddar cheese (cut from a block of cheddar no larger than the size of a matchbox).
  11. Bake in a pre-heated oven for 30 to 35 minutes and once complete allow to stand for 10 minutes and garnish with freshly washed and shredded basil leaves.

 

With a number of health benefits that include a reduced risk of diabetes, heart disease, cholesterol, and high blood pressure, while meat-free Mondays may help prevent a number of health ailments, the benefits to the environment are just as impacting lowering greenhouse gas emissions by simply cutting back on meat one day per week.