Vegetable Lasagna with Bechamel Sauce
Vegetable lasagna with bechamel sauce - a smart version of the Italian classic - with an extra dose of vitamins. Photo: Beeke Hedder
Healthy, because
Even smarter
Nutritional values
Green beans have a digestive effect due to their fiber - together with the whole grain lasagna leaves, the vegetable lasagna with bechamel sauce becomes a real satiator. Essential oils from the leek strengthen the intestinal flora and eliminate pathogens.
The vegetable lasagna tastes even better if you leave some Parmesan cheese and sprinkle it over the vegetable lasagna to top it off.
(Percentage of daily recommendation)
| Calorie | 620 cal. | (30 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 33 g | (28 %) | ||
| Carbohydrates | 58 g | (39 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.7 g | (42 %) |
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 3.8 mg | (32 %) | ||
| Vitamin K | 246.1 μg | (410 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 8.2 mg | (68 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 230 μg | (77 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 18.2 μg | (40 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 69 mg | (73 %) | ||
| Potassium | 1,285 mg | (32 %) | ||
| Calcium | 460 mg | (46 %) | ||
| Magnesium | 170 mg | (57 %) | ||
| Iron | 6 mg | (40 %) | ||
| Iodine | 40 μg | (20 %) | ||
| Zinc | 4.3 mg | (54 %) | ||
| Saturated fatty acids | 15.2 g | |||
| Uric acid | 161 mg | |||
| Cholesterol | 54 mg | |||
| Complete sugar | 13 g |
Ingredients
- Ingredients
- 5 ozs Green beans
- 4 ozs Spinach
- 1 stalk Leeks
- 5 Tomatoes
- 2 garlic cloves
- 4 Tbsps olive oil
- 2 tsps herbes de Provence
- salt
- peppers
- 2 ½ ozs butter
- 2 ¼ ozs Whole wheat flour
- 16 ozs milk (low fat)
- 1 ¾ ozs freshly grated Parmesan
- 20 ozs Whole grain lasagne sheets
Kitchen utensils
Preparation steps
Clean the beans, wash and cut into pieces. Cook in boiling water for 6-8 minutes. Drain, rinse and leave to drain. Meanwhile, clean, wash, drain and coarsely chop spinach. Clean leeks, cut in half lengthwise, wash and cut into rings. Clean, wash and dice tomatoes. Peel and finely chop garlic. Heat oil in a pot. Steam the vegetables in it over medium heat for 7-10 minutes. Season with herbs, salt and pepper. Remove pot from heat.
In a second saucepan, melt 3 Tablespoons of butter over medium heat, add flour and sweat it until light, stirring constantly. Now pour all the milk on top and stir well until smooth, heating slowly until the sauce comes to a gentle simmer. Continue to simmer gently for about 5 minutes.
Stir the Parmesan into the sauce. Pull the pot from the heat.
Brush an ovenproof dish with the remaining butter, line the bottom with lasagna sheets and cover them with half of the vegetables. Now pour some of the sauce over it.
Cover the whole again with pasta sheets and fill them up again with the rest of the vegetables. Finally, cover everything with lasagna sheets and pour the rest of the sauce.
Cook in the preheated oven at 180 °C / 350 °F for about 40 minutes.
Remove and serve immediately hot.
