December 30

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Vegetarian Lasagna Roll-Ups

Posted by on December 30, 2015 in Food and Nutrition, Health, Tomato Products

Lasagna-Rolls6

by Alexandra Caspero MA, RD, CLT

You are going to love these lasagna rolls! They are cheesy, saucy, and packed with protein! Baked eggplant and zucchini slices stuffed with ricotta, mozzarella and quinoa. The rolled up, covered in tomato sauce and baked to gooey perfection! No dairy? No problem! This recipe is easily made vegan with tofu ricotta and dairy-free mozzarella shreds. If you love the comfort of lasagna, you are going to love this healthy, lightened-up version.

Ingredients
  • 1 tbsp. olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 1 bell pepper, diced
  • 1 tsp. dried oregano
  • ¼ tsp. red pepper flakes
  • 1 8 oz. can tomato paste
  • 2 large cans tomato sauce
  • 1 large Italian eggplant, sliced lengthwise
  • 2 large zucchini, sliced lengthwise
  • 2 cups mozzarella cheese (optional, regular or vegan version)
  • 1 cup cooked quinoa
  • Tofu Ricotta: (see notes) 
  • 16 oz. package firm tofu, rinsed and drained
  • 2 tbsp. white miso
  • 1 tbsp. lemon juice
  • 2 cloves garlic
  • ½ cup parsley, chopped
  • ½ cup basil, chopped
  • 1 tsp. oregano
  • salt/pepper
Instructions
  1. Make the sauce: In a medium sauce pan, heat olive oil over medium heat. Add the diced onion, minced garlic and a pinch of salt. Cook until soft, about 5 minutes. Add the bell peppers and cook an additional 2-3 minutes. Add the oregano and pepper flakes. Add the tomato paste and stir to combine. Add the tomato cans, bring to a simmer and cook while you prepare the rest of the lasagna.
  2. Preheat the oven to 400 degrees F.
  3. Lay the eggplant and zucchini slices on a baking sheet and cook for 5-6 minutes until soft. Be careful not to burn, you want them to be soft enough to roll but not crispy. Remove the vegetables and reduce the heat to 350 degrees F.
  4. Make the ricotta: In a food processor, combine the ingredients for the tofu ricotta. Pulse a few times until the mixture comes together. You want it to be combined but not pureed.
  5. Spread 1 cup of tomato sauce on the bottom on a 9×13 inch pan.
  6. Spread the ricotta onto the vegetable slices. Top with a pinch of cheese, if using, and quinoa. Roll up from the wide end and place in the pan.
  7. Continue to roll up the rest of the vegetables. Cover with the remaining spaghetti sauce.
  8. If you want it extra cheesy, top with the remaining cheese.
  9. Bake for 30 minutes.
Notes
For vegetarian version, replace the ricotta cheese with the tofu. Remove the miso paste, lemon juice, and only use 1 clove of garlic.
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AlexandraCasperoAlex Caspero MA, RD, CLT is a Registered Dietitian and nutrition expert with a passion for both health and wellness. Alex is a nationally recognized nutritionist and appears regularly on TV, print and social media. She was most recently featured in Runner’s World, Men’s Health, Fitness, Food & Nutrition Magazine and Healthy Eats, the Food Network’s Healthy Living Blog. As the Campus Dietitian, Director of Wellness and adjunct instructor at University of the Pacific, Alex teaches what she preaches. Through innovative programs and services, Alex inspires students to become their healthiest selves.  Her blog, Delicious Knowledge, focuses on making whole-food eating deliciously simple. Alex also dishes out delicious tips to her thousands of social media followers.
 
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