nutrition

Vegetable Béchamel Lasagna

Vegetable Lasagna with Béchamel: A Hearty and Healthy Recipe

Vegetable lasagna with béchamel is a delightful fusion of rich flavors and creamy textures. This classic Italian dish, reimagined with wholesome vegetables and a luxurious béchamel sauce, is perfect for vegetarians and anyone looking to enjoy a hearty, meat-free meal. Whether you’re cooking for a family dinner or entertaining guests, this recipe is sure to impress.

Related Articles

Why Choose Vegetable Lasagna with Béchamel?

Unlike traditional lasagna that uses meat, vegetable lasagna offers a lighter yet equally satisfying alternative. The inclusion of béchamel sauce—made with butter, flour, and milk—adds a creamy layer that complements the earthy flavors of the vegetables. This dish is not only packed with nutrients but also showcases the versatility of vegetables in creating gourmet meals.

Nutritional Benefits

  • Rich in Fiber: Thanks to the variety of vegetables used, this dish is high in dietary fiber, promoting good digestion.
  • Low in Saturated Fats: Using vegetables instead of meat and opting for olive oil over butter can make the dish heart-healthy.
  • Packed with Vitamins: Vegetables like spinach, zucchini, and carrots are loaded with vitamins A, C, and K.

Ingredients

For the Vegetable Layer:

  • 2 cups of spinach, washed and chopped
  • 1 zucchini, thinly sliced
  • 1 large carrot, grated
  • 1 bell pepper (red or yellow), diced
  • 1 cup of mushrooms, finely chopped
  • 1 onion, finely diced
  • 2 cloves of garlic, minced
  • 2 tablespoons olive oil
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • Salt and pepper to taste

For the Béchamel Sauce:

  • 3 tablespoons butter or olive oil
  • 3 tablespoons all-purpose flour
  • 3 cups milk (whole or plant-based)
  • A pinch of nutmeg (optional)
  • Salt and pepper to taste

For the Lasagna Assembly:

  • 9 sheets of lasagna noodles (pre-cooked or oven-ready)
  • 2 cups shredded mozzarella cheese
  • 1 cup grated Parmesan cheese
  • Fresh basil leaves for garnish

Step-by-Step Preparation

Step 1: Prepare the Vegetable Filling

  1. Heat the olive oil in a large skillet over medium heat.
  2. Add the onions and garlic, sautéing until fragrant and translucent.
  3. Incorporate the mushrooms, zucchini, bell peppers, and grated carrot. Cook for 5–7 minutes until the vegetables soften.
  4. Add the chopped spinach, dried oregano, and basil. Stir until the spinach wilts. Season with salt and pepper. Set aside to cool slightly.

Step 2: Make the Béchamel Sauce

  1. In a medium saucepan, melt the butter (or heat olive oil) over low heat.
  2. Gradually whisk in the flour, creating a smooth roux. Cook for 1–2 minutes, stirring constantly.
  3. Slowly pour in the milk, whisking continuously to avoid lumps.
  4. Increase the heat to medium, stirring until the sauce thickens.
  5. Add a pinch of nutmeg, and season with salt and pepper. Remove from heat.

Step 3: Assemble the Lasagna

  1. Preheat the oven to 375°F (190°C).
  2. In a large baking dish, spread a thin layer of béchamel sauce on the bottom.
  3. Place a layer of lasagna noodles over the sauce.
  4. Spread a portion of the vegetable filling over the noodles, followed by a layer of béchamel sauce and a sprinkle of mozzarella and Parmesan cheese.
  5. Repeat the layering process until all ingredients are used, ending with a layer of béchamel sauce and cheese on top.

Step 4: Bake and Serve

  1. Cover the baking dish with aluminum foil and bake for 25 minutes.
  2. Remove the foil and bake for an additional 10–15 minutes, or until the cheese is golden and bubbly.
  3. Let the lasagna rest for 10 minutes before slicing. Garnish with fresh basil leaves before serving.

Tips for Success

  1. Customize Your Vegetables: Feel free to substitute or add other vegetables like eggplant, broccoli, or kale.
  2. Add a Tomato Twist: For a tangy flavor, layer in a tomato-based marinara sauce along with the béchamel.
  3. Cheese Variations: Experiment with ricotta, gouda, or even vegan cheese alternatives for a unique twist.
  4. Cooking Time for Noodles: If using regular lasagna noodles, boil them until just al dente to prevent overcooking in the oven.

Serving Suggestions

  • Pair this lasagna with a crisp green salad drizzled with balsamic vinaigrette.
  • Serve with garlic bread or focaccia for a complete Italian-inspired meal.
  • Complement the dish with a light white wine or a sparkling water infused with lemon.

Storing and Reheating

Vegetable lasagna with béchamel can be stored in an airtight container in the refrigerator for up to 3 days. For longer storage, freeze individual portions wrapped in foil or plastic wrap. To reheat, bake in the oven at 350°F (175°C) until warmed through, or use a microwave for quicker heating.

Conclusion

Vegetable lasagna with béchamel is a perfect dish for those seeking a satisfying and nutritious meal. Its layers of tender vegetables, creamy béchamel, and gooey cheese make it a crowd-pleaser for vegetarians and meat-eaters alike. With its customizable ingredients and versatile serving options, this dish is bound to become a staple in your culinary repertoire.

Back to top button