Black Bean Lasagna
|Water/Nonfat chicken broth / vegetable broth||1⁄4 Cup (4 tbs)|
|Chopped onion||1 Cup (16 tbs)|
|Garlic||3 Clove (15 gm), minced|
|Sliced mushrooms||2 Cup (32 tbs), sliced|
|Ground oregano||1 Teaspoon|
|Ground basil||1 Teaspoon|
|Chopped fresh parsley||1⁄4 Cup (4 tbs)|
|Low-sodium tomato juice||1⁄2 Cup (8 tbs)|
|Black beans||1 Cup (16 tbs), drained, rinsed (Home-Cooked Or Canned)|
|Chopped fresh tomatoes/Low-sodium canned tomatoes||3 Cup (48 tbs)|
|Low sodium tomato puree/Low sodium tomato paste||2 Tablespoon|
|Lasagna noodles||12 Ounce, cooked until al dente, rinsed, and well drained in a colander|
|Non fat ricotta cheese||3 Cup (48 tbs)|
|Grated non fat mozzarella cheese||1⁄2 Cup (8 tbs)|
|Nonfat parmesan cheese||1⁄4 Cup (4 tbs)|
Heat water or broth in a skillet over medium heat.
Add onions, garlic, and mushrooms.
Cook and stir over medium heat for 5 minutes or until vegetables are lightly browned.
Add liquid if necessary during this process.
Stir in oregano, basil, and parsley.
Add tomato juice and cook for 10 minutes.
Add beans, tomatoes, and tomato puree or paste.
Simmer for 15 minutes.
Preheat oven to 375 degrees.
To assemble, place a layer of noodles in a 9-by-13-inch baking dish.
Top with a layer of tomato-black bean sauce.
Top with a layer of ricotta cheese, followed by a layer of mozzarella cheese.
Repeat with another layer each of noodles, sauce, ricotta, and mozzarella.
Top with Parmesan cheese.
Bake for 20 minutes.
Let stand 15 minutes before serving.
Serving size: Complete recipe
Calories 2728 Calories from Fat 107
% Daily Value*
Total Fat 12 g17.8%
Saturated Fat 1.5 g7.4%
Trans Fat 0 g
Cholesterol 22.9 mg7.6%
Sodium 1383.4 mg57.6%
Total Carbohydrates 464 g154.8%
Dietary Fiber 61.5 g246.2%
Sugars 60 g
Protein 202 g403.1%
Vitamin A 177.9% Vitamin C 240%
Calcium 505.8% Iron 128.8%
*Based on a 2000 Calorie diet