Vegan Lasagna Soup

• 分量: 6 servings
• 調理時間: 10 minutes
• 総時間: 45 minutes

材料

5 cloves garlic

1 red onion (quartered)

1 red bell pepper (roughly chopped)

1 carrot (roughly chopped)

1½ cup mushrooms (regular or gourmet)

2 tbsp tomato paste

1 tbsp soy sauce

1 tbsp dried parsley

1 tbsp nutritional yeast

1 tbsp dried basil

24 oz pasta sauce (canned)

28 oz canned diced tomatoes

4 cups vegetable broth (homemade or storebought)

12 lasagna noodles (uncooked, broken into 2-inch pieces)

½ cup vegan cream (such as cashew cream or coconut milk)

350 gram extra firm tofu (1 block)

¼ cup nutritional yeast

1 lemon (juiced)

2 tbsp apple cider vinegar

3 cloves garlic

1 handful fresh parsley

手順

In a food processor, combine the garlic, red onion, bell pepper, carrots and mushrooms into a veggie “ground”. You can do this in batches if your food processor isn’t big enough.Â

Transfer the veggie ground to a pot over medium heat, with olive oil, if desired. Saute for 3 to 5 minutes, until softened slightly.Â

Then add the tomato paste, soy sauce, parsley, nutritional yeast, and dried basil. Stir until the spices are fragrant and the veggies are cooked more, approximately 5 minutes.Â

Add the pasta sauce, diced tomatoes and vegetable broth. Bring it to a boil, then add the broken lasagna noodles. Stir in the vegan cream, then reduce the heat and simmer until the noodles are tender, approximately 10 minutes.Â

While this is cooking, you can whip up the vegan ricotta if desired (or just use vegan cheese). Combine the tofu, nutritional yeast, lemon, apple cider vinegar, garlic, and a handful of fresh parsley in the food processor until smooth.

Scoop the lasagna soup into bowls, then add the tofu ricotta and enjoy!

栄養

• カロリー: 406.7 kcal
• 脂肪総量: 8.4 g
• 飽和脂肪: 2.3 g
• 不飽和脂肪: 1.7 g
• ナトリウム: 1689.5 mg
• 炭水化物総量: 68.8 g
• 食物繊維: 9.3 g
• 糖質総量: 15 g
• タンパク質: 19.3 g