Vegan Lasagna (walnut Ragu)

• porções: Serves 6
• tempo total: 2 hours 8 minutes

Ingredientes

One of the longest-running nutrition studies in the world found that replacing even a small amount of animal protein with plant protein was linked to significantly better long-term health and healthier ageing.

So instead of beef, this lasagna leans into walnuts, mushrooms, and sunflower seeds. Rich, savoury, and naturally high in fibre & plant protein.

Study name: Dietary protein intake in midlife in relation to healthy aging. PMID: 38309825

Recipe:

Tomato sauce:

2 stalks celery

1 small carrot

1 white onion or 2 banana shallots

2 tbsp extra virgin olive oil

3 cloves garlic

2 tbsp tomato purée

2 × 400g tins chopped tomatoes

400g tomato passata

½ tsp chilli flakes

1 tsp dried oregano

1 tsp sugar

¼ tsp bicarbonate of soda

Salt and black pepper

A small bunch of fresh basil (about 20g)

Walnut ragu:

250g walnuts

160g sunflower seeds

500g chestnut mushrooms

4 tbsp extra virgin olive oil

Salt and black pepper

Instruções

Soak walnuts & sunflower seeds in hot water for 30 mins

Blitz or finely chop carrot, celery & onion and garlic. Cook in olive oil 8–10 mins

Add chopped tomatoes, passata, chilli, oregano, sugar & bicarb. Simmer 20 mins

Separately pulse the mushrooms with soaked nuts/seeds until they form a paste like consistency.

Fry in olive oil 8–10 mins until browned, season to taste.

Combine the mince with the tomato sauce and simmer for 10 mins.

Béchamel Ingredients:

100g plant-based butter

1 spring onion, finely sliced

100g plain flour

800ml oat milk

½ tsp grated nutmeg

Salt and black pepper

Melt vegan butter, add sliced spring onion

Whisk in flour + oat milk until thick.

Season with nutmeg, salt & pepper

Layer:

Ragù → lasagne sheets → béchamel → vegan mozzarella

Repeat, then finish with béchamel & cheese

Bake:

180°C for 30 mins covered then 10 mins uncovered, rest for 10 mins, slice, enjoy.