Low Carb, Dairy Free, Gluten Free and Vegan Friendly
Introduction
I have made this recipe several times with a few different variations. After it has become a family favorite in my home, I decided to add it here to the blog. Whether your vegan, looking for a low carb dinner or a pasta substituite…this recipe is great for you! Pasta is a crowd favorite in many households, however an excess consumption may not be the best for our waistlines. One cup of cooked penne pasta has 200 calories, 43 grams of carbohydrates and 2.5 grams of fiber. The difference is substantial for those trying to reach their health and wellness goals. On the other hand, one cup of sliced zucchini has about 19 calories and is rich in vitamins and minerals and one medium zucchini has less than 1 gram of fat (Swalin, Rachel, 2019).
Zucchini has an adequate amount of potassium: 295 milligrams per cup, or 8% of your recommended daily value. According to the American Heart Association, potassium can help control blood pressure because it lessens the harmful effects of salt on your body. Studies suggest boosting your potassium intake (while also curbing sodium) can slash your stroke risk and may also lower your odds of developing heart disease. Zucchini is also high in the antioxidant vitamin C, which may help the lining of your blood cells function better, lowering blood pressure and protecting against clogged arteries. One cup of sliced zucchini has 20 milligrams, or about 33% of your daily value. (Swalin, Rachel, 2019).
The Benefits of Each Ingredient In This Recipe!
Zucchini
Rich in B-complex vitamins, folate, B6, B12 and B2
Cashews
Helps lower blood pressure and goof source of healthy dietary fats
Spinach
Great sources of vitamins A, C and E, manganese and selenium
Garlic and Onions
These both combat infections like the common cold making less vulnerable to contracting infections
Nutritional Yeast
Prevents Vitamin B12 Deficiency (be sure to get the Braggs brand, which is fortified)
Basil and Oregano
Basil improves digestion and oregano is high and fiber with half-gram per teaspoon
Mushrooms and Tomatoes :
Mushrooms are rich source of calcium which is an essential nutrient and Tomatoes provide about 40 percent of the daily Vitamin C
THE RECIPE
Ingredients
(you can shop most of the ingredients on my storefront here)
4 large zucchini
2 cups of cashews
2 lemons
1 tsp. sea salt
2 tbsp. nutritional yeast
Mushrooms
Tomatoes
Fresh basil
Garlic
Onions
Raos Marinara sauce
Oregano
3 cups of spinach *
Shredded Vegan cheese
Tofu, ground beef or turkey for more protein (optional)
*Organic is best for this ingredient but not necessary
Instructions
Wash and slice 4 large zucchini, chop off stem and end, and slice into 1/8-inch slices. Generously salt the slices and set aside for one hour. Afterwards, you’ll see a layer of moisture form on the zucchini, so blot the liquid layer from each slice with a small paper towel. (Some people prefer to grill the zucchini prior to baking to ensure the excess water drains and it cuts the baking time in half!)
2. Vegan Ricotta: Soak 2 cups of cashews for an hour in cold water.
Afterwards, drain the water and add to food processor.
Add the juice of 2 lemons, 1 tsp. sea salt and 2 tbsp. nutritional yeast. Blend unit creamy and than fold in 3 cups of raw spinach into mixture!
*You can also opt to use a pre-made vegan ricotta, click here
3. Begin the assembly of the lasagna by adding a layer of the sliced zucchini to the empty dish.
4. Top the zucchini layer with 1/2 the portion of the Vegan Ricotta Mixture. Use a rubber spatula to spread evenly.
5. Add sautéed mushrooms, tomatoes, garlic, onions, tomato sauce, basil and oregano
6. Repeat step 3, step 4 and step 5.
7. Top with shredded vegan mozzarella cheese.
8. Bake for 35-40 minutes at 450 degrees.
