Do you want to make a delicious and Healthy Vegetable Lasagna with White Sauce? If so, then this recipe is the only thing for you!
With its mix of vegetables, white sauce, and layers of cheese, this lasagna is sure to please everyone.
In addition, this recipe is sure to be a hit with your family and friends. It’s easy to make, and the ingredients are all-natural. Plus, it packs nutritious vegetables that will keep you full for hours!
We’ll show you how to make it step-by-step so that even novice cooks can master this classic Italian dish.
So let’s get cooking and enjoy a Healthy Vegetable Lasagna With White Sauce!
What Is Healthy Vegetable Lasagna With White Sauce?
The origins of lasagna with white sauce are not well documented. But people believe that Italy is the birthplace of lasagna. Traditional lasagna recipes from Italy use a tomato-based sauce. But white sauce has become popular in modern times.
The white sauce used in vegetable lasagna is like the classic Italian béchamel sauce. It is a sauce made with butter, flour, and milk.
The addition of vegetables to lasagna is also a common variation, as it provides flavours to it.
Today, people enjoy Vegetable Lasagna With White Sauce all around the world.
Further, the vegetables used in the Lasagna can vary. However, include zucchini, eggplant, and mushrooms. The white sauce is made with milk, flour, and butter. And flavoured with grated cheese and herbs such as thyme and basil.
The dish often tops with grated cheese and bakes in the oven until the cheese melts and is bubbly. It is a popular vegetarian and vegan option for those who want to enjoy a hearty Italian-style dish.
Why This Recipe Works
Vegetable Lasagna with white sauce is a delicious dish for several reasons:
- It’s nutritious: The vegetables in this dish provide vitamins, minerals, and fiber. It makes a healthy and nutritious meal.
- It’s versatile: You can use different types of vegetables, herbs, and spices. It creates your own unique version of vegetable Lasagna with white sauce.
- It’s flavourful: The white sauce, having butter, flour, milk, and cheese, adds a creamy and rich flavour. It goes well with the vegetables and noodles.
- It’s filling: Above all, The layers of noodles and vegetables make this dish a filling meal. It can enjoy as a main course.
- It’s easy to make: Although it may take some time to prepare and cook. But, vegetable Lasagna with white sauce is not a difficult dish to make.
Lastly, Vegetable Lasagna with white sauce works because it is a balancing, flavourful dish. It appeals to a wide range of tastes and dietary preferences.
Ingredients Required To Make Healthy Vegetable Lasagna With White Sauce
You’ll need the following ingredients:
- 9 Lasagna sheets: Dried Lasagna noodles made from wheat flour and water. They’re used to make the layers of the Lasagna.
- ¼ Brown Onion: A pungent vegetable that adds flavour to the dish.
- 2 Cloves Garlic: An aromatic and flavourful herb that enhances the dish’s taste.
- 7 Tablespoon Olive oil: A healthy oil that helps in cooking. It adds flavour and helps to sauté the vegetables.
- 3 Cups Broccoli: Make sure to chop the broccoli before using it in this dish. You want to give the lasagna some time to soften while it bakes. Also, you don’t want any large pieces to end up in the dish.
- 2 Cups Julienne Carrots: A sweet vegetable. It provides colour and nutrients to the dish.
- 2 Cups savoy spinach: Baby spinach has a sweeter, more tender flavour than mature spinach. So stick with it rather than ordinary spinach.
- ¾ Cup Vegetable Broth: Here, you can use either vegetable stock or vegetable broth. You could also use chicken broth in its place if you weren’t seeking a vegetarian dinner.
- 1 Teaspoon Onion powder: Even though it might appear redundant, onion powder actually adds a different flavour.
- Salt and black pepper to taste: Seasonings that enhance the taste of the dish.
- 1 ½ Cup Heavy cream: Heavy cream is necessary for the dish’s proper texture and flavour. Don’t substitute this with anything else. It contributes to the sauce’s creamy, smooth texture.
- ½ Cup all the Romano, Parmesan, Mozzarella, and Asiago cheese: The best cheese for this recipe is all. The anti-caking ingredient in already shredded cheese prevents it from melting as well.
- 4 Tablespoon All-purpose flour: A type of wheat flour that helps to thicken the white sauce.
- 1 Cup Salty crackers: The buttery, creamy flavour creates the ideal amount of crunch.
- ½ Cup Milk: A dairy product that’s used to make the white sauce. It adds a creamy texture and flavour to the dish.
- ½ Cup Ricotta: Ricotta in any form works nice, but I prefer part skim.
- 2 Teaspoon flavouring for all-purpose: Any seasoning will work. But check the amount of salt because there are already salty Ritz crackers.
- 7 Tablespoon Butter: Both salted and unsalted butter work well in this recipe.
Tools Required To Make Healthy Vegetable Lasagna With White Sauce
Here are the tools that help to make this delicious recipe:
- Fry Pan: A large, flat-bottomed pan used for cooking vegetables and sauce. A non-stick skillet can make it easier to clean and prevent sticking.
- Saucepan: A deep, narrow pan with a lid used for making the white sauce. A non-stick saucepan can make it easier to clean.
- Wooden spoon or spatula: Used for mixing the ingredients in the skillet and saucepan.
- Whisk: A utensil with wire loops is used for beating the white sauce ingredients. A balloon whisk is best for making sauces.
- 9×13 inch crockpot: A rectangular baking dish that is oven-safe. It is used for assembling the Lasagna layers.
- Aluminium foil: Used to cover the baking dish while baking to prevent the Lasagna from drying out.
- Oven mitts or pot holders: Used to handle the hot baking dish while taking it in and out of the oven.
Optional tools that may be helpful:
- Cutting board: A flat surface used for cutting the vegetables and Lasagna sheets.
- knife: A sharp knife used for slicing and chopping vegetables and Lasagna sheets.
- Cups and spoons: Used for measuring the ingredients.
- Colander: A strainer with holes used for draining the cooked Lasagna sheets.
- Cheese grater: A tool with sharp holes used for shredding the mozzarella cheese.
- Kitchen timer: Used to keep track of cooking times. Prevent overcooking the Lasagna.
Healthy Vegetable Lasagna With White Sauce Recipe
Our Healthy Vegetable Lasagna With White Sauce Recipe is packed with vegetables, pasta, a decadent three-cheese sauce and a super crispy topping!
Servings: 10 Prep Time: 20 minutes Cook Time: 25 minutes Total Time: 45 minutes Course: Main Course Cuisine: American Calories: 354 kcal
Set the oven to 190°C (375°F).
Follow the instructions on the wrapper of the Lasagna sheets to prepare them. Drain and set them aside.
Melt 4 tablespoons of butter in a skillet on low heat.
Chop the onion and add it to the skillet. Cook until the onion becomes tender and golden.
When the onion begins to soften, add the garlic and onion powders. Quickly blend the garlic until it becomes fragrant, and sauté it for one minute.
When adding the flour, whisk the mixture for two to three minutes, or until it is smooth.
In addition, incorporate the vegetable stock.
Mix the milk and cream one at a time which allows the sauce to thicken.
Reduce the heat while whisking.
After removing the mixture from the heat, add the broccoli, spinach, and carrots.
In a separate bowl, combine mozzarella, ricotta, romano, asiago, and parmesan cheeses by blending.
Melt the remaining butter in another bowl. Mix the melted butter with three tablespoons of the cheese mixture, along with Ritz crackers, salt, and all-purpose spice.
Spray the casserole dish with nonstick cooking spray.
Layer three noodles on the end of the dish.
Spoon one-third of the veggie mixture over the noodles.
Place half of the cheese mixture on top of the veggie mixture.
Add three more lasagna noodles, followed by another third of the combination of veggies, and the remaining half of the cheese mixture.
Cover it with the remaining veggie mixture after arranging the final three lasagna noodles on top.
Top the lasagna with salty crackers.
Cook for ½ hour.
Allow it to cool for ten to fifteen minutes before serving to avoid fracturing the pieces. Enjoy your white sauce and vegetable lasagna!
Healthy Vegetable Lasagna With White Sauce: Nutrition Information
Calories 354 kcal
Fat 25 g
Cholesterol 77 mg
Sodium 257 mg
Carbohydrates 23 g
Fiber 2 g
Sugar 4 g
Protein 10 g
Tips To Make The Best Healthy Vegetable Lasagna With White Sauce
- Feel free to replace the vegetables with your preferred options. Some excellent choices include zucchini, mushrooms, cauliflower, and eggplant.
- When using water-heavy vegetables, it’s important to release the excess water to prevent a pappy lasagna.
- Avoid oven-ready lasagna noodles as they may not yield the same results.
- If you decide to prepare the salty topping ahead of time, keep it separate until you’re okay to cook to maintain its crispiness.
Storing & Freezing The Healthy Vegetable Lasagna With White Sauce
If you have leftover Vegetable Lasagna With White Sauce, you can store it in the freezer to enjoy later. Here’s how to do it:
Storing:
- Allow the lasagna to cool to room temperature.
- Cover the lasagna with plastic wrap or aluminium foil.
- After that, Place the lasagna in the refrigerator and store it for up to three days.
Freezing:
- Allow the lasagna to cool to room temperature.
- Cover the lasagna with plastic wrap and aluminium foil to prevent freezer burn.
- Label the package with the date and contents.
- Place the lasagna in the freezer and store it for up to 2-3 months.
Reheating:
- If the lasagna’s frozen, thaw it in the refrigerator overnight before reheating.
- Preheat the oven to 375°F (190°C).
- Remove the plastic wrap and aluminium foil from the lasagna.
- Cover the lasagna with aluminium foil and bake it for 30-40 minutes, or until it’s heated through.
- Remove the foil and bake for an extra 10-15 minutes or until the cheese on top’s melted and bubbly.
- Let the lasagna cool for a few minutes before serving.
Enjoy your Healthy Vegetable Lasagna With White Sauce!
FAQs
What Is The White Sauce In Lasagna Made Of?
The white sauce in lasagna is also known as béchamel sauce. It is a classic French sauce made with milk, butter, and flour. It is a creamy and smooth sauce that is often useful as a base for many other sauces and dishes.
In addition, to make the white sauce for lasagna, you start by making a roux with equal parts of butter and flour. The roux cooks until it becomes golden brown and then milk add to create a creamy sauce. As desired, the sauce is then seasoned with salt, pepper, and other spices.
In lasagna, the white sauce is useful to add creaminess and richness to the dish. And it’s layered with other ingredients. For instance, noodles, vegetables, and cheese create a delicious and comforting meal.
Is Lasagna A Healthy Meal?
Lasagna can be a nutritious and healthy meal if it is made with healthy ingredients and part sizes. Here are some things to consider:
- Choose Whole Wheat Noodles: Whole wheat noodles have more fiber and nutrients. It makes them a healthier choice.
- Load Up on Vegetables: Lasagna contains a lot of vegetables. For instance, spinach, zucchini, mushrooms, and bell peppers. It provides essential vitamins, minerals, and fiber.
- Use Lean Protein: Instead of using fatty meats like beef. Opt for lean proteins like ground turkey, chicken, or tofu. This reduces the saturated fat and calorie content of the dish.
- Control Portion Sizes: It’s easy to overeat with lasagna, so it’s important to watch the portion sizes. Stick to one or two small pieces, and pair it with a side salad or roasted vegetables.
- Watch the Sauce: Traditional lasagna made with a lot of cheese and heavy sauces. It can add up in calories and fat. Consider using a lower-fat cheese or reducing the amount of sauce used to make it healthier.
With the right ingredients, lasagna can be a healthy and satisfying meal.
Do You Put White Sauce On Every Layer Of Lasagna?
No, white sauce is not put on every layer of lasagna. Rather, it is usually useful as a layer between the other ingredients such as noodles, vegetables, and cheese. Moreover, This creates a creamy and flavourful layer that adds richness to the dish.
The exact way a lasagna can vary depending on the recipe. Some recipes may call for more or less white sauce, while others may use a different type of sauce or no sauce at all.
In general, a typical lasagna recipe will have three to four layers of noodles, cheese, and vegetable fillings. The white sauce may be added to every other layer or every few layers, depending on the recipe. The final layer is usually topped with cheese and lasagna. It bakes until the cheese melts and is bubbly.
How Many Calories Are In One Piece Of Veggie Lasagna?
The number of calories in one piece of veggie lasagna can vary depending on the recipe and the size of the serving. But, here is an approx range of calories based on a typical recipe which is made with whole wheat noodles, vegetables, and a moderate amount of cheese:
However, a serving size of veggie lasagna is generally about ⅙ of a 9×13-inch pan, which is about 4 inches by 3 inches. A piece of veggie lasagna this size may have anywhere from 250 to 400 calories. It depends on the recipe and ingredients used.
It is important to note that this is an estimate. The actual calorie content could vary based on the ingredients used and serving size. It’s also important to pay attention to the part size. It pairs the lasagna with healthy sides like a salad or roasted vegetables.
Is White Sauce Healthy?
White sauce, also known as béchamel sauce, can be a healthy addition to meals. When consumed in moderation and made with healthy ingredients. Here are some things to consider:
- Nutritional Content: The main ingredients in white sauce are milk, butter, and flour. Milk is a good source of calcium and protein. While butter and flour provide fat and carbohydrates. When made with low-fat milk and less butter, the sauce can be a good source of nutrients.
- Moderation: The white sauce is rich and creamy. Consuming large amounts of it can contribute to a high-calorie intake. Thus, it’s important to use it in moderation and control part sizes.
- Healthy Modifications: To make white sauce healthier, consider using skim or low-fat milk. Reduce the amount of butter, and use whole wheat flour instead of white flour. You can also add vegetables or herbs for flavour and nutrition.
Is Lasagna Good For Losing Weight?
Lasagna can be high in calories, fat, and carbohydrates, especially if it cooks with a lot of cheese and meat. But, it is possible to make a healthier version of lasagna by using whole wheat pasta and leaner meats. For instance, ground turkey or chicken, and incorporating more vegetables. Such as spinach, zucchini, or eggplant.
If you are trying to lose weight, it’s important to pay attention to part sizes. And the calorie content of your meals. While lasagna can be a part of a healthy, balanced diet in moderation, it’s not a “weight loss” food on its own.
If you enjoy lasagna and want to include it in your diet while still losing weight, try pairing it with a side salad. You could also consider making a vegetable-based lasagna using eggplant or zucchini. Instead of pasta to decrease the calorie and carbohydrate content.
In Conclusion
This healthy lasagna with white sauce recipe is a great option for a nutritious meal.
With the use of nutrient-packed vegetables, this lasagna is a healthier alternative.
Further, it is also a versatile dish. It can customize to your taste preferences by adding your favourite vegetables.
By following this recipe, you can enjoy a delicious lasagna. While still maintaining a balanced and healthy diet.
Did you like our Healthy Vegetable Lasagna With White Sauce recipe?
Share your experience with us by commenting below!
Healthy Vegetable Lasagna With White Sauce Recipe
Ingredients
- 9 Lasagna sheets
- ¼ Brown Onion
- 2 cloves of Garlic
- 7 tbsp Olive oil
- 3 cups Broccoli
- 2 cups Julienne Carrots
- 2 cups Savoy spinach
- ¾ cup Vegetable Broth
- 1 tsp Onion powder
- Salt and black pepper to taste
- 1½ cup Heavy cream
- ½ cup each Romano, Parmesan, Mozzarella, and Asiago cheese
- 4 tbsp All-purpose flour
- 1 cup Salty crackers
- ½ cup Milk
- ½ cup Ricotta
- 2 tsp Seasoning
- 7 tbsp Butter
Instructions
- Set the oven to 190°C (375°F).
- Follow the instructions on the wrapper of the Lasagna sheets to prepare them. Drain and set them aside.
- Melt 4 tablespoons of butter in a skillet on low heat.
- Chop the onion and add it to the skillet. Cook until the onion becomes tender and golden.
- When the onion begins to soften, add the garlic and onion powders. Quickly blend the garlic until it becomes fragrant, and sauté it for one minute.
- When adding the flour, whisk the mixture for two to three minutes, or until it is smooth.
- In addition, incorporate the vegetable stock.
- Mix the milk and cream one at a time which allows the sauce to thicken.
- Reduce the heat while whisking.
- After removing the mixture from the heat, add the broccoli, spinach, and carrots.
- In a separate bowl, combine mozzarella, ricotta, romano, asiago, and parmesan cheeses by blending.
- Melt the remaining butter in another bowl. Mix the melted butter with three tablespoons of the cheese mixture, along with Ritz crackers, salt, and all-purpose spice.
- Spray the casserole dish with nonstick cooking spray.
- Layer three noodles on the end of the dish.
- Spoon one-third of the veggie mixture over the noodles.
- Place half of the cheese mixture on top of the veggie mixture.
- Add three more lasagna noodles, followed by another third of the combination of veggies, and the remaining half of the cheese mixture.
- Cover it with the remaining veggie mixture after arranging the final three lasagna noodles on top.
- Top the lasagna with salty crackers.
- Cook for ½ hour.
- Allow it to cool for ten to fifteen minutes before serving to avoid fracturing the pieces. Enjoy your white sauce and vegetable lasagna!
Notes
- Feel free to replace the vegetables with your preferred options. Some excellent choices include zucchini, mushrooms, cauliflower, and eggplant.
- When using water-heavy vegetables, it's important to release the excess water to prevent a pappy lasagna.
- Avoid oven-ready lasagna noodles as they may not yield the same results.
- If you decide to prepare the salty topping ahead of time, keep it separate until you're okay to cook to maintain its crispiness.
