Bean Lasagna

Bean Lasagna Recipe - Italian Vegetarian Dish with Cottage Cheese and Mozzarella

Region / culture: Italy | Preparation time: 30 minutes | Cooking time: 40 minutes | Servings: 6

Introduction

Bean Lasagna is a delightful twist on the traditional Italian dish, offering a hearty and nutritious alternative that incorporates the goodness of beans. This recipe is perfect for those looking to enjoy a classic comfort food with a healthier edge. With layers of creamy cheese, rich tomato sauce, and the unique addition of mixed beans, this lasagna is sure to satisfy both vegetarians and meat-eaters alike.

History

The concept of lasagna dates back to ancient Greece, with the term "lasagna" originating from the Greek word 'lasanon', which means chamber pot. However, the dish as we know it today, with its layers of pasta, sauce, and cheese, was developed in Italy during the Middle Ages. This bean lasagna recipe is a modern adaptation, incorporating beans as a protein source to offer a vegetarian alternative that is both filling and nutritious.

Ingredients

1 tbsp vegetable oil
1 cup chopped onion
3 cloves of garlic, chopped
1 can (14 oz or 397 g) of tomato sauce
1 small can of tomato paste
3 tbsp of oregano
2 tbsp of basil
0.5 tsp of paprika
1.5 cups of mixed beans (pre-soaked) [1]
1.5 cups of low-fat cottage cheese
2 cups of low-fat mozzarella cheese (grated)
1 egg
8 cooked lasagna noodles
1 tsp of chopped coriander leaves
2 tbsp of grated parmesan cheese

How to prepare

Soak the beans for four to eight hours.
Cover the beans with water in a saucepan and bring them to a boil.
Simmer the beans for 30 - 40 minutes.
Heat oil in a pan and sauté the onion and garlic until they are soft.
Add tomato sauce, tomato paste, oregano, basil, paprika, and the cooked, drained beans.
Bring the mixture to a boil, then reduce the heat and simmer for 8 - 10 minutes.
Add coriander leaves.
Preheat the oven to 325°F (163°C).
Combine cottage cheese, mozzarella, and egg.
In a greased lasagna pan, layer noodles, bean mixture, and cheese mixture.
Continue layering, alternating noodles, beans, and cheese, and finish with a layer of cheese on top.
Sprinkle Parmesan cheese over the top layer.
Bake for 40 minutes at 325°F (163°C).

Variations

Consider adding spinach, mushrooms, or zucchini for extra vegetables. For a non-vegetarian version, ground meat can be added to the bean mixture.

References

↑ I use a mixture of red, pink, baby lima, white, black-eyed and mung in whatever proportion strikes my fancy.

Cooking Tips & Tricks

To ensure your bean lasagna turns out perfectly, consider the following tips:

- Pre-soak the beans to reduce cooking time and enhance their digestibility.

- Use a mix of beans for varied texture and flavor.

- Simmer the tomato sauce with herbs to deepen the flavor before layering.

- Ensure the noodles are cooked al dente to prevent them from becoming too soft during baking.

- Allow the lasagna to rest for a few minutes after baking for easier slicing.

Serving Suggestions

Serve the bean lasagna with a side of garlic bread and a fresh green salad for a complete and satisfying meal.

Cooking Techniques

Layering the ingredients properly is key to a successful lasagna. Ensure even distribution of sauce, cheese, and beans for the best texture and flavor in every bite.

Ingredient Substitutions

For a gluten-free version, use gluten-free noodles. Ricotta can be used instead of cottage cheese for a creamier texture. Any type of bean can be used based on preference.

Make Ahead Tips

Assemble the lasagna a day ahead and refrigerate. Bake it just before serving for a fresh and delicious meal. The flavors even improve overnight.

Presentation Ideas

Garnish with fresh basil leaves and a sprinkle of red pepper flakes for a pop of color and added flavor.

Pairing Recommendations

Pair this hearty lasagna with a light, crisp white wine such as Pinot Grigio or a refreshing Sangiovese for red wine lovers.

Storage and Reheating Instructions

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave until thoroughly warmed.

Nutrition Information

Calories per serving

Each serving of bean lasagna contains approximately 350-400 calories, making it a satisfying and energy-dense meal option. Adjusting the cheese amount can modify the calorie content to suit dietary needs.

Carbohydrates

This bean lasagna is a good source of carbohydrates, primarily from the noodles and beans. Each serving provides approximately 45-55 grams of carbohydrates, which supply the body with energy. The fiber content from the beans also aids in digestion and provides a feeling of fullness.

Fats

The fats in this recipe come mainly from the cheese and vegetable oil. Each serving contains about 15-20 grams of fat, with a mix of saturated and unsaturated fats. Using low-fat cheese options can help reduce the overall fat content.

Proteins

Beans are an excellent source of plant-based protein, making this lasagna a great option for vegetarians. Each serving offers around 20-25 grams of protein, essential for muscle repair and growth.

Vitamins and minerals

This dish is rich in vitamins and minerals, including vitamin C from the tomato sauce, calcium and phosphorus from the cheese, and iron and magnesium from the beans. These nutrients support various bodily functions, including bone health and energy production.

Alergens

Common allergens in this recipe include dairy (from the cheese) and gluten (from the noodles). Individuals with allergies or intolerances should consider suitable substitutions.

Summary

Overall, bean lasagna is a nutritious and balanced meal, providing a good mix of carbohydrates, proteins, and fats, along with essential vitamins and minerals. It's a wholesome choice for a family dinner or gathering.

Summary

Bean Lasagna is a versatile, nutritious, and delicious meal that puts a healthy twist on a classic dish. With its rich flavors, variety of textures, and numerous health benefits, it's a perfect choice for any occasion. Whether you're a vegetarian or simply looking to incorporate more plant-based proteins into your diet, this recipe is sure to become a new favorite.

How did I get this recipe?

I remember the joy I felt when I first stumbled upon this recipe for Bean Lasagna. It was a hot summer day, and I was visiting my dear friend Maria in her small village in Italy. Maria was known for her delicious cooking, and I was always eager to learn new recipes from her.

That day, Maria invited me into her kitchen and showed me how to make her famous Bean Lasagna. I watched her as she carefully layered the lasagna noodles with a hearty bean and tomato sauce, sprinkling generous amounts of cheese on top. The aroma that filled the kitchen was intoxicating, and I couldn't wait to taste the finished dish.

As we sat down to eat, I took my first bite of the Bean Lasagna and was instantly transported to a place of pure bliss. The flavors were rich and comforting, the beans adding a wonderful texture to the dish. I knew right then and there that this recipe would become a staple in my own cooking repertoire.

After returning home from my visit with Maria, I spent countless hours in my own kitchen perfecting the recipe for Bean Lasagna. I experimented with different types of beans, herbs, and cheeses, trying to recreate the magic of Maria's dish.

I soon discovered that the key to a delicious Bean Lasagna lies in the quality of the ingredients. I sourced the freshest beans, tomatoes, and herbs from the local market, and made sure to use the best quality cheeses I could find.

Over time, I made a few tweaks to Maria's original recipe, adding my own personal touch to make it truly my own. I found that a splash of red wine in the sauce added a wonderful depth of flavor, and a handful of fresh basil on top gave the dish a beautiful pop of color.

As I continued to make Bean Lasagna for my family and friends, it became a beloved favorite. The dish was often requested for special occasions and gatherings, and I loved the feeling of pride that came with serving a meal that I had poured my heart and soul into.

Years passed, and I found myself passing on the recipe for Bean Lasagna to my own children and grandchildren. I taught them the importance of cooking with love and using the best ingredients available, just as Maria had taught me so many years ago.

To this day, Bean Lasagna remains a cherished recipe in my family. It brings back memories of my time in Italy with Maria, and the joy of discovering a new dish that would become a beloved tradition.

As I sit here in my kitchen, preparing a batch of Bean Lasagna for dinner tonight, I can't help but feel grateful for the journey that led me to this recipe. It is a reminder of the power of food to bring people together, to create memories, and to nourish both body and soul.

And so, as I take a bite of the Bean Lasagna that I have lovingly prepared, I am filled with a sense of contentment and gratitude. For in this simple dish lies the heart and soul of a lifetime of cooking, learning, and sharing the joy of good food with those I love.