Healthy Lasagna (meat and dairy free)

Okay I know what you are thinking. Lasagna with no cheese? What is the point?!

My exact reaction.

Just try this. You will enjoy it and impress your family with a beautiful plant empowered gift to their stomachs. This recipe is filled with veggies that will fuel your body instead of punching in the gut like a traditional cheese filled “wish-I-didn’t-eat-that” lasagna.

My husband and his friends love this meal. If you try it, please comment and let me know how it turns out!


Keep in mind that you can use whatever veggies you want. If you don’t like mushrooms…. leave them out! That is what is so fun about cooking… have fun with it and customize it to your family’s preferences, after all, YOU are the head chef!

Haven’t scared you off yet? Okay well then…here is what you will need:

  • 1/2 onion, chopped
  • 1/2 small head of garlic, all cloves chopped or pressed- Or Minced Garlic works too!
  • 4 ounces mushrooms, sliced
  • 1 head broccoli, chopped
  • 1 carrot, chopped
  • 1 red bell peppers, seeded and chopped
  • 1 package of tofu (Silken Lite tofu works great)
  • 1 teaspoon cayenne pepper
  • 2 teaspoon oregano
  • 2 teaspoon basil
  • 2 teaspoon rosemary
  • 1 jar pasta sauce- try and find a sauce with the fewest ingredients. TJ’s or Whole Foods both have a few great ones.
  • 1 box whole grain lasagna noodles
  • 8 ounces frozen spinach, thawed and drained
  • 1 big sweet potatoe, cooked and mashed (chop, boil until you can stick a fork in it easily, then mash or put in a vitamix)
  • 4 roma tomatoes, sliced thin
  • 1/2 cup raw cashews, ground

Step one (pictured below): chop the onion (safety gear optional).

Pre-heat the oven to 400 degrees.

Note: you do not have to pre-cook the noodles…. See below to save an extra step!

Heat a small about of olive oil in a nonstick pan or wok.

Sauté the onion and garlic on high heat for 3 minutes. Add the mushrooms and cook until the onions are limp and the mushrooms give up their liquid. Remove them to a large bowl with a slotted spoon. Try to reserve the mushroom liquid in the pan (most of the time I can’t figure out how to do that… but if you can then YOU are the chef of the day!!!).

Next, sauté the broccoli and carrots for 5 minutes and add to the mushroom bowl. Sauté the peppers until just beginning to soften. Add them to the vegetable bowl.

Drain the tofu by wrapping in paper towels. Break it up directly in the towel and mix into the vegetable bowl. Add spices to the vegetable bowl and combine.

To assemble the vegetable lasagna :
Cover the bottom of a 9-by-9-inch casserole with a layer of sauce. Add a layer of noodles. Cover the noodles with sauce. This way the noodles cook in the oven, saving time and energy. Spread the vegetable mixture over the sauced noodles. Cover with a layer of noodles and another dressing of sauce. Add the spinach to the second layer of sauced noodles. Cover the spinach with the mashed sweet potatoes. Add another layer of sauce, the final layer of noodles, and a last topping of sauce. Cover the lasagna with thinly sliced roma tomatoes.

Cover with foil and bake in the oven for 35 minutes. Remove the foil, sprinkle with the cashews, and return to the oven for 12 minutes. Let lasagna sit for 15 minutes before serving.

Makes 5-7 servings of sweet potato lasagna. This recipe is based on the recipe from “The Engine 2 Diet” by Rip Esselstyn.


Please don’t be overwhelmed.

This is not hard, just takes a bit of time to prepare, with all of the chopping and sauteing, but your loved ones will really enjoy it. It is a true labor of love, but spending the time and energy to make a healthy meal is really worth it.

Let me know if you make it and how it goes!

Thank you for visting.




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