Vegan Pastitsio

22 75 512
Ingredients Minutes Calories
Prep Cook Servings
35 min 40 min 9
Vegan Pastitsio
Health Rating

Ingredients


500 gm Pasta, Rigatoni, whole wheat, dry (or bucatini or rigatoni pasta )
2 tbsp Bread crumbs, whole wheat
1 medium White onion (thinly chopped)
2 clove(s) Garlic (minced)
1 1/2 cup Crushed tomatoes canned (low sodium, or homemade or canned tomato sauce)
1 cup Lentil medley, raw (red )
1 1/2 cup Vegetable stock/broth, low sodium
1 tsp Salt
1/2 tsp Black pepper
1 tsp Oregano, dried
2 tbsp Basil, fresh (chopped)
2 tbsp Parsley, fresh (chopped)
120 gm Cashew nuts, raw
3 tbsp hulled Sunflower seeds
2 tbsp Nutritional yeast
1 l Water, filtered
5 tbsp All-purpose white flour
5 tbsp Extra virgin olive oil
1 tsp Salt
1 tsp Nutmeg, ground (freshly ground)
1 tsp Black pepper (freshly ground)
2 tbsp Parmesan cheese, vegan (optional, for sprinkling, or breadcrumbs)

Instructions


Lentil sauce:

  1. Place a medium pot with 1/4 cup of water over medium heat.
  2. Saute the onion and garlic until soft, about 4-5 minutes.
  3. Add crushed tomatoes, red lentils, vegetable broth, 1 tsp salt, tsp black pepper, oregano, and basil (but not the parsley) and cook for about 20 minutes.
  4. Add the parsley, lower the heat and cook for few more minutes, adding a bit of water if necessary.

 

Pasta:

  1. Cook the pasta in salted boiling water until al dente (be careful not to overcook the pasta as it will go in the oven for more baking). Drain and set aside.
  2. Oil a baking dish and sprinkle with the bread crumbs.
  3. Add the pasta and top with the lentil sauce. Preheat the oven to 180°C. 

 

Bechamel sauce:

  1. Blend cashews, sunflower seeds, nutritional yeast, water, 1 tsp salt, nutmeg, and black pepper in a high-speed blender for at least two minutes.
  2.  In a pot, heat the oil and then add the flour and cook over medium heat, whisking constantly for 2 minutes.
  3. Pour cashews cream into the pot, whisking constantly. Continue cooking, stirring occasionally, over medium heat for about 5 minutes, until smooth and thick.
  4. Pour the bechamel into the baking dish over the lentil sauce.  Sprinkle with vegan cheese or breadcrumbs.
  5. Bake for 40 minutes until golden brown.

Nutrition Facts

Per Portion

Calories 512
Calories from fat 157
Calories from saturated fat 29.2
Total Fat 17.4 g
Saturated Fat 3.2 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.8 g
Monounsaturated Fat 11.3 g
Cholesterol 0
Sodium 661 mg
Potassium 651 mg
Total Carbohydrate 70 g
Dietary Fiber 14.4 g
Sugars 4.6 g
Protein 18.6 g

Dietary servings

Per Portion


Grain 2.4
Meat Alternative 0.5
Vegetables 0.5

Energy sources


Pygal55%466.7397886754962208.27673003906731%296.3030739984813221.3607108761562815%341.2792708563467116.2550469262706255%31%15%CarbohydratesFatProtein
Recipe from:
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