Vegan Rainbow Lasagna: A Colorful Twist on a Classic Comfort Food
Welcome to a dish where vibrant colors meet rich flavors in a dish that’s as nourishing for the body as it is for the soul. This Vegan Rainbow Lasagna isn’t just food; it’s a celebration of nature’s spring palette and created to nourish and inspire you to enjoy the color explosion that happens in spring. It’s a exploration as to how plant-based eating not only sustains us physically but also enriches our lives with every colorful bite.
Classic lasagna might be one of the best known comfort foods however this recipes provides a similar texture and flavor but is packed with nutrients and is gluten-free, which for some of us is helpful to consider.
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Why Vegan Lasagna?
Embracing a plant-based diet is more than a culinary choice; it’s a pathway to enhanced health and well-being. Vegan lasagna replaces traditional ingredients with nutrient-rich vegetables and nuts, offering a blend of benefits from improved heart health to vibrant skin. It’s a meal that aligns with Ayurveda and culinary medicine principles, where every ingredient is chosen for its flavor and nutrient properties.
Ingredients and Substitutions
In crafting the Vegan Rainbow Lasagna, I chose ingredients that were easy to slice, bright in color, and combined well in flavors! From the cashew nuts that form the creamy ricotta to the spectrum of vegetables that create the rainbow layers, each part is picked for its health benefits and taste profile.
If you read on, I will also explore offering some substitutions to ensure that everyone, regardless of dietary preferences or restrictions, can enjoy this meal.
Preparing Your Vegan Ricotta
The heart of this lasagna is the vegan ricotta, a blend of cashews and steamed vegetables seasoned with herbs and spices. This combination creates a wave of nutrition, offering proteins, healthy fats, and essential nutrients, embodying the principles of a healthy plate.
The video below details my favorite tricks for making this wonderful dish. My favorite tip is to soak and blend the cashews first and for a longer time than you think. This creates a wonderful silky texture.
Layering Your Lasagna
As we layer the thinly sliced vegetables and spread the rich, flavorful ricotta, we’re not just assembling a dish but building layers of health and happiness. Each stratum of our lasagna is a step towards a balanced diet, providing a range of nutrients that support our body’s well-being.
Cooking and Baking Tips
Achieving the perfect bake is an art and science, blending culinary skills with understanding how heat transforms ingredients into a harmonious dish. You may have to sample it once or twice to learn how it cooks best in your oven with your flavor layering. Lasagna can be cooked perfectly, preserving the nutrients while maximizing the flavors.
Tips for sourcing fresh spring vegetables
When it comes to finding fresh spring vegetables for your lasagna, it’s important to choose the best quality produce available. Here are a few ideas to help you find the freshest and most flavorful spring vegetables:
Shop at local farmers’ markets or join a community-supported agriculture (CSA) program. These sources often have the freshest and most seasonal produce available.
Look for vibrant colors and textures. Avoid vegetables that appear wilted or muted colors.
Consider growing your own spring vegetables. You can grow herbs or microgreens in pots or small containers, even with limited space.
And it doesn’t hurt to have the watchful eyes of your favorite furry friend waiting for the best scraps in the kitchen.
Veggies Noodles
This dish is gluten-free and low in refined food because I used vegetable noodles. They are such a great way to bring in nutrients and color. You can use a mandolin or veggie peeler, or I have a Kitchen Aid Attachment that works great for this! Here is what I use: Kitchen Aid Vegetable Sheet Cutter.
Free Ebook
The food we eat significantly impacts our health, but how we prepare it can also have an effect. Eating a diet high in processed foods, sugar, and unhealthy fats can lead to many health problems, such as obesity and heart disease. Furthermore, what if I told you that changing these factors could make all the difference? You can improve your health by cooking your meals with whole food and plant-based ingredients. First, grab this free recipe ebook that incorporates flavors and principles from my Ayurvedic and Lifestyle Medicine training, and it is 100% plant-based. Then let me know what you have made.
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Here is the recipe for making Vegan Rainbow Lasagna
Please help me get the word out about plant-based healthy living so that doctors know the value of lifestyle changes by sharing this post on your social media.
1 butter nut squash thinly sliced (best to use the narrow upper part so find one with a long neck)
Fresh basil leaves
Kale, destemmed and chopped
2 beets, thinly sliced – try to find the tricolor type
1 large ube yam, thinly sliced
Instructions
Instructions:
Prepare the Vegan Ricotta:
Blend soaked cashews, water, lemon juice, and salt until smooth to create the cashew cream base. Then add the cauliflower and puree again. It should have a think and heavy consistency. If it does not, then you can let the mixture sit in a cheesecloth or sieve for water to drain.
Divide the cashew cream into four equal parts.
To each part, add the respective flavoring and blending until smooth.
Red cabbage ricotta: 1/2 teaspoon ground fennel seed
Prepare the Vegetables
Use a vegetable peeler or a mandoline to slice the yellow squashes, zucchinis, beets, and ube yam into thin, lasagna-like strips. I used the kitchen aid attachment that slices the vegetables into concentric circles
Assemble the Lasagna:
Preheat the oven to 375°F (190°C).
Begin with a layer of yellow squash slices at the bottom of the lasagna pan.
Spread a portion of one flavored ricotta over the squash.
Continue layering with zucchini, additional yellow squash, basil and kale, beets, and ube yam, alternating with generous layers of the corresponding flavored ricotta.
If you like, cover a layer with Miyokos vegan Cashew cheese and swirl with the ricotta.
Bake:
Cover the lasagna with foil and bake for 45-60 minutes, or until the vegetables are tender.
Uncover and bake for an additional 10-15 minutes for a slightly crispy top.
Serve:
Allow the lasagna to cool before slicing.
Serve the fragrant, vibrant, and delightful rainbow vegan lasagna and enjoy!
If you have a slice of a wonderful sourdough toast, that is a great way to enjoy it too!
Click on the image above to grab the ingredients on Instacart from a list I have personally selected. The app will let you pick the store and provide a basis for the shopping and ingredient list. Then, you can choose what you need. It has worked great for us.
ALSO, if you select the “pick up” option, which you can do on your way home from work, you may even receive a small credit on your purchases for your next visit.
To sum up, if you are a busy professional, look into Instacart to eat healthier when your schedule is hectic, either as a delivery or pick-up option.
Serve this Vegan Rainbow Lasagna after letting it sit for a few minutes
Kitchen Supplies
Having the right supplies makes working in the kitchen easier. Click on the image to see the ways I love to store my food.
These are some of my favorite ways to store warm food in glass containers. The Wrek and Ball Glass jars are absolute staples in my kitchen.
Our visit last weekend before the rain was filled with winter vegetables and fruits! Check out the cabbage and young garlic. Such great purple and green hues.
What is Seasonal Eating?
The role of local and/or seasonal eating is one that I am particularly interested in. I believe the connection to seasonal living builds a steady and essential connection to nature. Fortunately for me, it is not just my opinion; scientific data exists to explore this notion.
Eating locally and seasonally has been proposed to reduce the environmental impact of food production and enhance consumer health (Macdiarmid, 2013). However, the evidence supporting this idea is mixed. While some studies have found that local food can be inferior to non-local food (Edwards-Jones, 2010), others have highlighted the potential benefits of consuming local seasonal food for sustainable consumption (Vargas, 2021). The link between eating seasonally and a reduction of environmental impacts in the food chain has also been explored, with some research suggesting a potential benefit (Brooks, 2011). However, the overall impact of eating locally and seasonally on health and the environment remains complex and nuanced.
References
Macdiarmid JI. Seasonality and dietary requirements: will eating seasonal food contribute to health and environmental sustainability? Proceedings of the Nutrition Society. 2014;73(3):368-375.
Edwards-Jones G. Does eating local food reduce the environmental impact of food production and enhance consumer health? Proc Nutr Soc. 2010 Nov;69(4):582-91.
Vargas AM, de Moura AP, Deliza R, Cunha LM. The Role of Local Seasonal Foods in Enhancing Sustainable Food Consumption: A Systematic Literature Review. Foods. 2021; 10(9):2206.
Brooks, M., Foster, C., Holmes, M.R., & Wiltshire, J.J. (2011). Does consuming seasonal foods benefit the environment? Insights from recent research. Nutrition Bulletin, 36, 449-453.
Jaqua E, Biddy E, Moore C, Browne G. The Impact of the Six Pillars of Lifestyle Medicine on Brain Health. Cureus. 2023 Feb 3;15(2):e34605.
Elicit; Elicit: The Al Research Assistant; https://elicit.com; accessed 2/8/2024
In the complexity of considering the regional needs and long-term goals of feeding populations, I also believe that seasonal and, when feasible, local eating helps us cultivate mindfulness skills, paying attention to what is close and relevant. Exploring markets and local farms builds community connections, which is also part of Lifestyle Medicine’s core pillars of health.
Substitution Options
Here are some substitutions for the Rainbow Vegan Lasagna that cater to various dietary needs and preferences:
Nut-Free Vegan Ricotta:
For a nut-free ricotta alternative, replace cashews with sunflower seeds or boiled and mashed potatoes. This substitution maintains the creamy texture while accommodating those with nut allergies.
Low-Carb Option:
For a lower carbohydrate version, substitute butternut squash and ube yam with slices of eggplant or extra zucchini. These alternatives provide a similar texture and richness without the higher carb content.
Soy-Based Ricotta:
If you prefer soy products, blend silken tofu with lemon juice, nutritional yeast, and your choice of herbs to create a soy-based vegan ricotta. This option is high in protein and provides a different nutritional profile.
Gluten-Free Noodles:
If you want a more traditional lasagna feel while keeping it gluten-free, use gluten-free lasagna noodles instead of some vegetable layers. This can add a familiar pasta texture to the dish.
Tomato-Free Option:
For those who avoid tomatoes, you can substitute the sun-dried tomatoes in the ricotta with roasted red peppers or caramelized onions to achieve a sweet and savory flavor profile.
Different Greens:
Instead of kale, you can use spinach or Swiss chard. These greens offer similar nutritional benefits and will add a slightly different flavor to the lasagna.
Additional Protein:
For extra protein, consider adding layers of crumbled tempeh or cooked lentils between the vegetable layers. This boosts the protein content and adds a hearty texture to the lasagna.
You can make these changes to the Rainbow Vegan Lasagna to fit your diet and taste preferences. This way, everyone can enjoy this tasty and healthy food.
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Looking to make a positive change in your life and community clincially? Dr. SiriChand is a board-certified physician in Internal Medicine, Integrative Medicine, Lifestyle Medicine, and Hospice/Palliative Medicine. She has dedicated her career to promoting long-term vitality through the choices we make every day and is an expert in Ayurveda and plant-based nutrition.
She particularly works with physicians to explore how to create time for self-care and how to learn to innovate in their integrative medicine careers. Take the first step towards an aligned, happier future, and contact Dr. Siri Chand Khalsa today.
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Dr. Siri Chand
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I’d love to hear the flavor combinations that come up for you.
Layers of colors have always been interesting to me. I’m excited to try this.