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low carb vegetarian lasagna parmigiana mediterranean

Low-Carb Vegetarian Lasagna | No Pasta/Noodles Weight-Loss Friendly Mediterranean Vegetables Bake

Grill, prepare the sauce and bake... it is that easy!
5 from 19 votes
Prep Time 10 mins
Cook Time 30 mins
Baking time 30 mins
Total Time 1 hr 10 mins
Course Appetizer, Main Course
Cuisine Italian, Mediterranean
Servings 4 portions
Calories 222 kcal

Ingredients
 
 

  • 2 Zucchini Washed and Cut in Long Slices
  • 1 Eggplant Washed and Cut in Long Slices
  • 2 Bell Peppers Washed and Cut in Long Slices (I used one red and one yellow)
  • 30 Sprays Cooking Spray I use 1cal Cooking Spray
  • 1 tsp Olive Oil
  • 2 Garlic Clove Peeled and Thinly Chopped
  • 1 Onion Peeled and Thinly Sliced
  • 5 Basil Leaves Washed and Thinly Sliced (Optional)
  • Salt and Pepper to Taste
  • 1 Tin Chopped Tomato 400g – 14 oz
  • ½ Carton Simple Tomato Passata 200g – 7 oz
  • ½ tsp Caster Sugar Optional, only if the tomato sauce is too acidic
  • 1 Mozzarella Light Drained and Sliced Thinly (125g – 4.5 oz)
  • 30 g Parmesan Cheese Grated (1 oz)

Instructions
 

Prepare the components

  • Choose a grilling pan to prepare the vegetables.
  • Grill all the vegetables on both sides, ensuring they are thoroughly cooked, using the cooking spray to ensure they do not stick to the pan. It is important that the vegetable slices are not too thick, so while they cook they can release the excess moisture; this will ensure the lasagna doesn’t end being too sloppy at the end.
  • Once all the vegetables are ready, set them aside to cool down.
  • Prepare the tomato sauce by warming up the olive oil in a saucepan; once the oil is warm, add the garlic, onion, basil leaves, salt, and pepper and mix well. Allow the onion and garlic to cook on a medium-low flame until tender and the smell of the rawness of the garlic has gone.
  • Once the onion and garlic are ready, add the chopped tomato and passata and mix well; bring them to the boil then reduce the flame to low, put a lid on the saucepan and allow the sauce to simmer for 15 minutes until the tomato sauces are cooked.
  • Once the tomato sauce is ready, should it be too acidic, you can correct this by adding the caster sugar; should it not be too acidic, then just skip this step.
  • Prepare the cheese on the side by grating 30g of Parmesan cheese and thinly slicing the mozzarella.
  • Preheat the FAN oven to 180 degrees Celsius, 400 Fahrenheit, 200 degrees Celsius Static Oven or Gas Mark 6.

Put the low-carb vegetarian lasagna together:

  • In the meantime select a baking tray; given the shape of the vegetables you’ll find a square or rectangular one easier to use; the one is used is 16cm x 22cm or 6.5-inch x 9 inches.
  • Put a couple of tablespoons of the tomato sauce at the bottom of the baking tray and spread it to ensure the bottom is fully covered in a thin layer of it.
  • Start by layering the grilled eggplant, then topping with a bit of tomato sauce and some mozzarella, then repeat the same with the zucchini, tomato, and mozzarella, and finally with the peppers, tomato and mozzarella.
  • Do the same until you finish all the mozzarella and grilled vegetables, but retain about 1/5 of the tomato sauce. Mix the remaining tomato sauce with the grated parmesan cheese and use it as a final layer of topping.
  • Cover the tray with a piece of foil and cook on a shelf in the middle of the oven for 15 minutes.
  • After 15 minutes, remove the foil and allow to bake for a further 15 minutes; this step will allow the excess moisture to evaporate.
  • Should you feel the vegetarian lasagna is still too liquid, you can continue baking until you are fully happy with the consistency; to ensure the top doesn’t burn you can reapply the foil on top of the bake while leaving aside a little bit lifted to ensure the moisture can escape.
  • Once the vegetable bake is ready, remove it from the oven, remove the kitchen foil (if you reapplied it) and allow the lasagna to rest on the counter for about 10 minutes before cutting and serving. Enjoy!

Nutrition

Calories: 222kcalCarbohydrates: 22gProtein: 14gFat: 9gSaturated Fat: 5gCholesterol: 25mgSodium: 474mgPotassium: 918mgFiber: 7gSugar: 14gVitamin A: 2442IUVitamin C: 108mgCalcium: 405mgIron: 2mg
Keyword Low-Carb Vegetables, Mediterranean Vegetables, Vegetarian Lasagna
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