Want protein and calcium? This monster Spinach Black Bean Bulgur Lasagna has 20 grams of protein and 236 mg. of calcium, with only 3 grams of fat (if you use white beans, instead of cashews) per serving!
It’s kind of like a 3-in-1 deal, because included are recipes for Tofu Ricotta and Creamy Vegan Cheese Sauce. Love this stuff!
The lasagna includes delicious whole food ingredients like fire roasted tomatoes, black beans, onion, garlic, and bulgur.
Bulgur is a whole wheat grain that is cooked exactly like rice in about 15 minutes. (Follow package directions). I like to make a big batch of it and store in freezer to use in recipes like tacos, stews, chili beans, etc. because bulgur adds a ground beef texture and soaks up flavors of dish you’re preparing.
Nutrition in Bulgur
Eating bulgur wheat may help to alleviate chronic inflammation, thereby protecting against some diseases. In a clinical study published in the February 2008 issue of the “American Journal of Clinical Nutrition,” researchers found that people who consumed higher amounts of betaine, a metabolite found in whole wheat, had lower concentrations of homocysteine, a marker of chronic inflammation that has been linked to heart disease, osteoporosis, Alzheimer’s disease and type 2 diabetes.–LiveStrong
Nutritional benefits of whole grain pastas
Whole grain or whole wheat pasta, such as spaghetti, is made from flour that contains the entire grain kernel, the germ, endosperm and bran. Whole grain pasta is rich in many nutrients essential for human health and is high in dietary fiber, which promotes regularity and may help lower cholesterol and aid in cancer prevention.
The Harvard School of Public Health reports that whole grains, such as whole grain pasta, contain compounds called phytoestrogens or plant estrogens. These substances may help to reduce your risk of developing certain types of cancers — particularly in conjunction with the minerals found in whole grains — such as copper, selenium, magnesium and manganese. — LiveStrong
Layering the pasta, bean bulgur marinara, ricotta, and cheese sauce is the key to making this dish a real winner.
Who says a plant-based lifestyle has to taste bland?
To adjust the serving sizes of any of my recipes, simply go to the ‘Servings’ listed in the recipe card right above the ingredients list. Hover over the number of servings, and a sliding bar will appear. Slide to the number of servings you would like, and the ingredients will automatically adjust the amounts.
Other Great Main Dishes and Casserole Recipes
- 10 oz. package whole grain lasagna noodles
- 1 cup cooked bulgur
- 1 15 oz can of black beans drained and rinsed
- 2 cloves garlic minced
- 1 small onion diced
- veggie broth
- 4-6 cups marinara sauce your favorite
- 1 can fire roasted tomatoes leave UNDRAINED
- 1 recipe Tofu Ricotta (recipe follows)
- 1-2 cups Vegan Creamy Cheese Sauce (recipe below)
- 1/4 cup raw cashews (or 1/4 cup white beans)
- 1 clove garlic
- 1/4 cup almond milk
- 16 oz. firm tofu pressed to drain
- 1/4 cup nutritional yeast flakes
- 1 Tbsp Italian seasoning, dry
- 2 Tbsp fresh basil leaves
- Salt & Pepper
- 1 10 oz. pkg. frozen, chopped spinach thawed and drained
- 1 cup potatoes, peeled and diced
- 1/4 cup carrots, diced
- 1/4 cup onion, diced
- 1 cup broth from cooked veggies
- 1/2 cup raw cashews, or 1/2 cup cooked white beans
- 4 Tbsp nutritional yeast flakes
- 1 Tbsp lemon juice
- 1 tsp sea salt
- 1/2 tsp garlic powder
- pinch paprika
- 1/2 pinch cayenne pepper
Preheat oven to 350 degrees.
Barely cook lasagna noodles in boiling water, approximately 5 minutes, then remove from water and set to the side. If these are cooked any longer, they fall apart while you handle them.
In large sauce pan (I use a large wok), sauté the minced garlic and onion in 3-4 Tbps. of veggie broth, approximately 5 minutes.
Add another 1/4 cup veggie broth and toss in COOKED bulgur, and simmer another 2 minutes. Bulgur is a whole wheat grain that is cooked exactly like rice in about 15 minutes. (Follow package directions). I like to make a big batch of it and store in freezer to use in recipes like tacos, stews, chili beans, etc. because bulgur adds a ground beef texture and soaks up flavors of dish you're preparing.
Pour in your choice of marinara pasta sauce, fire roasted tomatoes, and black beans. Lower heat and simmer for 10 minutes.
Cover bottom of 9 x 13 baking dish with a THIN layer of tomato black bean sauce, then a layer of noodles. This keeps the noodles from touching the bottom of baking dish and sticking.
Next, add another thicker layer of tomato black bean sauce. Then a layer of Tofu Ricotta. You'll use 1/2 of the entire ricotta mixture here. Plop tablespoons on top of noodles, like this.
Use a spoon to smear it around a little like this. It doesn't have to be pretty, LOL!
Drizzle Vegan Creamy Cheese Sauce over the lasagna.
Continue the same order of layers, starting with another layer of noodles, then using 1/2 of the remaining tomato black bean sauce, and all the remaining Tofu Ricotta, Lightly drizzle with cheese sauce.
The last layer will begin with the remaining noodles, topped by the remaining tomato black bean sauce, and then drizzled with cheese sauce.
Bake in oven at 350 degrees for approximately 45 minutes. Remove from oven and drizzle a little more cheese sauce on top. Serve!
Thaw spinach and drain as much as possible. I defrost mine on a pile of paper towels in the microwave. After it is thawed, I wrap it up in the paper towels and squeeze excess juices over the sink (or jar to keep and add to veggie broth).
Place all ricotta ingredients (EXCEPT SPINACH) into blender and blend until smooth. Transfer to large bowl and stir in the drained spinach. Continue tasting until you get the salt adjusted to your taste.
In medium pot, bring about 3 cups of water to a boil. Place potatoes, carrots, and onion in pot and allow to cook until veggies are tender, approximately 15 minutes. Cooking time will vary based on how small the veggies are diced.
When veggies are tender, drain and place them in blender. NOTE: reserve 1 cup of the broth, and add to blender. Add all the remaining ingredients, and blend until smooth.