Nightshade-Free, Gluten-Free Lasagna


Do you think lasagna has to contain fat, calories and nightshades (not to mention be full of gluten, dairy and eggs)? Think again! Loaded with veggies and packed with protein, this flavorful vegan option is worth the time to put it together.

1 (12-ounce) package gluten-free lasagna pasta
1 pound frozen spinach, thawed and strained
1½ cups frozen peas, thawed
1 pound mushrooms, sauted until crispy around
    edges, optional
1 recipe Tofu in Marinade or 2 cups cooked vegetable
    of choice
3 cups broccoli, steamed until tender
1 recipe Mock Bechamel Sauce
1 (8-ounce) package dairy-free mozzarella, for topping, optional
Salt, to taste
Basil, for garnish

1. Preheat oven to 350 degrees F. Grease the bottom of a 9×13-inch oven-safe glass baking pan.

2. Prepare noodles according to package directions. Drain.

3. Place one layer of noodles lengthwise in pan.

4. Sprinkle noodles with ⅓ of the spinach, ½ the peas, ½ the mushrooms (if desired) and ½ the tofu. Spread 1 cup Mock Bechamel Sauce on top.

5. Place second layer of noodles on top of mixture, with noodles going in the same direction.

6. Sprinkle ⅓ of spinach and remaining peas, mushrooms (if desired) and tofu. Spread with 1 cup Mock Bechamel Sauce.

7. Place last layer of noodles on top, same direction. Distribute broccoli and remainder of spinach on top. Spread remaining Mock Bechamel Sauce on top, making sure all noodles are completely covered.

8. Cover lasagna with foil. Place in preheated oven on middle rack and bake 45 minutes.

9. Remove lasagna and uncover. Sprinkle dairy-free mozzarella cheese on top.

10. Return to oven and bake uncovered an additional 15 minutes or until cheese starts to brown. (Depending on the brand, the dairy-free cheese may not melt; watch it so that it doesn’t burn.)

Each serving of lasagna contains 241 calories, 6g total fat, 2g saturated fat, 0g trans fat, 0mg cholesterol, 359mg sodium, 36g carbohydrate, 6g fiber, 11g protein.

Recipe by Madalene Rhyand, director of Living Without’s test kitchen.

Tofu in Marinade


1 (15-ounce) package firm tofu
2 tablespoons cider vinegar
1 tablespoon Italian seasoning (or 1½ teaspoons oregano + 1½ teaspoons thyme)
½ teaspoon black pepper
½ teaspoon salt
1 teaspoon turmeric
Juice of 1 lemon

1. Drain tofu. Cut into 1-inch cubes. Set aside.

2. Mix remaining ingredients together.

3. Pour mixture over tofu cubes. Marinade tofu 1 hour at room temperature, stirring occasionally. Pour off marinade.

Mock Bechamel Sauce


This white sauce, made without butter and flour, is an allergy-friendly version of the classic roux-based sauce traditionally used in French and Italian cuisine.

4 cups cauliflower, steamed until tender
1 cup light coconut milk or water
4 tablespoons tahini
2 tablespoons rice flour
½ small onion + 1 clove garlic, peeled, finely chopped and sauteed (or ½-1 teaspoon
    gluten-free asafoetida)
2 tablespoons nutritional yeast (if tolerated)
½ teaspoon salt
½ teaspoon black pepper
¼ teaspoon finely ground red pepper, optional

1. Cream cauliflower and coconut milk in a blender or food processor.

2. Add tahini, rice flour, onion, garlic, nutritional yeast, salt and peppers. Blend until smooth.





Each serving contains calories, total fat, saturated fat, trans fat, cholesterol, sodium, carbohydrates, fiber, sugars, protein.