Low Sodium Vegetarian Lasagne
Discover the ultimate comfort food with this wholesome Low Sodium Vegetarian Lasagne that’s packed with flavor and perfect for those watching their salt intake! Made with hearty whole wheat lasagne noodles, fresh vegetables like spinach, zucchini, carrots, and mushrooms, and a rich, herby low-sodium tomato sauce, this recipe doesn’t skimp on taste. Creamy layers of unsalted ricotta, mozzarella, and Parmesan cheeses bring that classic lasagne indulgence, while the absence of added salt ensures it’s a heart-healthy option. Ready in just under 90 minutes, this family-friendly dish is great for meal prep or impressing guests with a guilt-free, nutritious twist on a beloved Italian classic. Garnish with fresh parsley for a vibrant finish and enjoy every comforting bite of this vegetarian delight!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 12 sheets Whole wheat lasagne noodles (no salt added)
- 28 ounces Low-sodium crushed tomatoes
- 6 ounces Tomato paste (unsalted)
- 6 cups Fresh spinach
- 2 medium Zucchini
- 2 medium Carrot
- 1 cup Mushrooms
- 2 cups Low-fat ricotta cheese (unsalted)
- 2 cups Mozzarella cheese (unsalted, shredded)
- 0.5 cup Parmesan cheese (unsalted, grated)
- 2 tablespoons Olive oil
- 3 cloves Garlic cloves (minced)
- 1 medium Onion (diced)
- 1 teaspoon Dried oregano
- 1 teaspoon Dried basil
- 0.5 teaspoon Ground black pepper (optional)
- 2 tablespoons Fresh parsley (chopped)
- 0.5 cup Water
Instructions
Preheat your oven to 375°F (190°C).
Cook the whole wheat lasagne noodles according to the package instructions. Drain and set aside.
Heat olive oil in a large skillet over medium heat. Add diced onion and sauté for 3-4 minutes until softened.
Add minced garlic and cook for an additional minute.
Stir in the grated carrots, diced zucchini, and chopped mushrooms. Cook for 5 minutes until the vegetables begin to soften.
Add the low-sodium crushed tomatoes, tomato paste, water, dried oregano, dried basil, and ground black pepper (if using). Bring to a simmer and reduce heat to low. Let the sauce cook for 15 minutes, stirring occasionally.
Rinse and pat dry the fresh spinach. Set it aside.
In a medium bowl, mix the unsalted ricotta cheese with 1 tablespoon of fresh parsley.
Lightly grease a 9x13-inch baking dish with olive oil. Spread a thin layer of the marinara sauce on the bottom of the dish.
Place a layer of lasagne noodles over the sauce. Spread half of the ricotta mixture over the noodles, followed by a layer of spinach and a layer of the cooked vegetable sauce. Sprinkle with 1/3 of the unsalted mozzarella cheese.
Repeat the layers—noodles, ricotta mixture, spinach, sauce, and mozzarella—until all ingredients are used, finishing with a layer of marinara sauce and mozzarella on top.
Sprinkle the unsalted Parmesan cheese on top of the final mozzarella layer.
Cover the dish with aluminum foil and bake in the preheated oven for 30 minutes.
Remove the foil and bake for an additional 15 minutes until the cheese is golden and bubbling.
Let the lasagne rest for 10-15 minutes before slicing and serving.
Garnish with the remaining fresh parsley before serving.
Nutrition Facts
Calories |
5128 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 171.7 g | 220% | |
| Saturated Fat | 83.0 g | 415% | |
| Polyunsaturated Fat | 5.6 g | ||
| Cholesterol | 407 mg | 136% | |
| Sodium | 4700 mg | 204% | |
| Total Carbohydrate | 659.4 g | 240% | |
| Dietary Fiber | 106.5 g | 380% | |
| Total Sugars | 116.0 g | ||
| Protein | 285.0 g | 570% | |
| Vitamin D | 2.4 mcg | 12% | |
| Calcium | 4895 mg | 377% | |
| Iron | 43.2 mg | 240% | |
| Potassium | 8184 mg | 174% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
