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Vegan Lasagne Soup Recipe

Low Fat Recipe for Healthy Lasagne Soup


  • Author: Ren
  • Total Time: 35 minutes
  • Yield: 4 1x

Description

This low-fat recipe is the ultimate comfort food.


Ingredients

Scale
  • 1 onion
  • 6 cloves garlic (minced)
  • 2 cans tomatoes (crushed)
  • 120 grams whole grain lasagne noodles (If you can't find these, substitute fast cooking white lasagna noodles)
  • 1 courgette (quartered lengthwise & thinly sliced.)
  • 2 tsp Italian herbs
  • 1 tsp dried oregano
  • 2 cans cannellini beans
  • 500 ml tomato sauce (aka Passata)
  • 120 grams spinach (stemmed and chopped)
  • 1 tsp sea salt (add more as needed)
  • 1/4 tsp black pepper (add more as needed)

FOR THE CHEESY TOPPING

  • 1/3 cup cashews (unsalted and raw if possible)
  • 2 tbsp nutritional yeast
  • 1/4 tsp garlic powder

Instructions

Sautée Aromatics

  1. 1. In a medium pot, over medium heat, cook onions and garlic, occasionally stirring until onions start to turn translucent. Be careful not to burn the garlic. Add water 1 to 2 tablespoons at a time as needed to keep the vegetables from sticking.

Start Soup

  1. 2. Add crushed tomatoes, lasagna noodles, zucchini, Italian seasoning, oregano and 3 cups of water to aromatics. Increase heat to high, cover, and bring to a boil. Reduce heat to low and simmer until lasagna noodles are nearly tender. Time will depend on that stated on the packet but it should be approximately 8-10 minutes.

Finish Soup

  1. 3. Add cannellini beans, passata and spinach. Cook until soup is hot and spinach has wilted, (about 3 to 4 minutes). Taste and add more seasoning as desired.

Make Cheesy Topping

  1. 4. Meanwhile, in a food processor or Nutri-bullet, blend cashews, nutritional yeast and garlic powder until very fine.

Serve

  1. 5. Ladle soup into bowls and sprinkle with the topping. Serve with fresh fruit of your choice.
  • Prep Time: 20 minutes
  • Cook Time: 15 minutes
  • Category: Main Course, Soup
  • Cuisine: American, Italian, Mediterranean

Nutrition

  • Calories: 404
  • Sugar: 9
  • Sodium: 1742
  • Fat: 6
  • Saturated Fat: 1
  • Carbohydrates: 75
  • Fiber: 16
  • Protein: 24

Keywords: low fat recipe, make in advance