A recipe for a calcium rich vegetable lasagna. Suitable for vegetarians, this recipe tastes fantastic served hot or cold with a side salad. Contains spinach, carrot and mozzarella cheese.

Ingredients

Serves 7

  • 1 teaspoon olive oil
  • 1 onion diced
  • 2 carrots grated
  • 1 red capsicum sliced into thin strips
  • 10 silverbeet leaves, stalks removed
  • 250 grams low fat mozzarella cheese
  • 500 grams lasagna pasta
  • Pepper and salt to taste

Method

  1. Preheat the oven to 180oC
  2. Add a teaspoon of olive oil to a non-stick frying pan
  3. Chop the onion and add to the pan. Cook, stirring until the onion reaches a golden colour
  4. Add two shredded carrots and one thinly sliced capsicum to the pan, stir frequently until both have softened
  5. To the mix add sliced silverbeet leaves
  6. Add a bit of water, salt and pepper and let it simmer until the silverbeet has softened
  7. Spray a lasagne dish with cooking spray and pour a glass of water into the bottom of the dish (this is done to make the pasta softer)
  8. Place a layer of lasagne sheets at the bottom of the dish. Add a layer of silverbeet mixture and a layer of cheese
  9. Continue layering until all ingredients have been used up, finishing with a layer of cheese on top
  10. Place the lasagne in the oven and bake it for approximately 50 minutes


Preparation time: 
20 minutes
Cooking time: 50 Minutes
Difficulty rating: Easy
Tips

  • Choose the brand of mozzarella cheese with the lowest fat content. You can check how much fat each brand contains by looking at the nutrition panel on the package label. Low fat dairy products contain the same amount of calcium for healthy teeth and bones as their full cream equivalents, but less fat and calories. Always choosing low fat dairy products is an easy step you can take to improve your diet and reduce your risk of developing chronic health conditions like obesity, erectile dysfunction, type 2 diabetes mellitus and metabolic syndrome;
  • Serve with a side salad or add more of your favourite vegetables to the lasagna. You’ll be adding micronutrients to your meal which are important for maintaining a healthy body. Serving all meals with a side salad is an easy way to ensure you eat all the vegetables you need for a healthy balanced diet;
  • Choose wholemeal pasta instead of white. Cereal products made from whole grains, including wholewheat pasta contain more fibre than their white equivalents. Fibre is a micronutrient used by the gastrointestinal system for digestion.

 

Nutritional content

Nutritional analysis per serve:

Energy 1661 kJ
Protein 19.24 g
Total fat 10.67 g
Saturated fat 5.94 g
Carbohydrates 52.96 g
Total sugars 2.74 g
Fibre 4.23 g
Sodium 243.57 mg
Cholesterol 25.71 mg
Potassium 306.86 mg
Calcium 322.50

 

More information

Nutrition
For more information on nutrition, including information on types and composition of food, nutrition and people, conditions related to nutrition, and diets and recipes, as well as some useful videos and tools, see Nutrition.