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Susan's Favorite Lasagna
(Recipe for 12 servings)

 

Ingredient

Amount

Mushrooms, common, raw, cut in pieces, 2.5 oz per cup

8 ounces

Garlic, raw, average cloves (1/9 oz)

2 pieces

Water, municipal, average

2 tbsps

Spaghetti sauce, low-sodium, 8.8 oz per cup

52 ounces

Spinach, frozen, boiled, drained, unsalted, yield from 10-oz package (7.8 oz)

1 package

Tofu, raw, firm

16 ounces

Yeast, Brewer's, Lewis Labs

15 grams

Oregano, ground, 1/19 oz per teaspoon

1 1/2 tsps

Basil, ground

1 tsp

Cayenne pepper (red), 1/16 oz per teaspoon

1/8 tsp

Shells (pasta, small), enriched, dry

8 ounces

 

Directions

The shells are obviously lasagna noodles, but pasta is pasta as far as per ounce nutrition is concerned (save for variants, like spelt, whole wheat, etc..) For all the preparation details, see Susan's awesome blog, The Fatfree Vegan Kitchen.

Nutrients in 1 Serving

Nutrient

Amt

%DV

Calories

245

12.25

Fat g

7.96

12.25

Saturated g

1.2

6

Polyunsat. g

2.44

10.84

Monounsat. g

3.45

0

Trans Fat g

0

0

Cholesterol mg

0

0

Sodium mg

63.7

2.65

Potassium mg

723

20.66

Carbohydrate g

36.8

12.27

Dietary Fiber g

5.96

23.84

 

Nutrient

Amt

%DV

Sugars g

1.15

1.92

Protein g

9.89

19.78

Vitamin A mcg

1624

32.48

Vitamin C mg

15

25

Calcium mg

150

15

Iron mg

2.72

15.11

Vitamin D IU

3.4

0.85

Vitamin E IU

2.94

9.8

Thiamin mcg

347

23.13

Riboflavin mcg

347

20.41

Niacin mg

4.45

22.25

 

Nutrient

Amt

%DV

Vitamin B6 mcg

575

28.75

Folate mcg

183

45.75

Vitamin B12 mcg

0.0125

0.21

Phosphorus mg

153

15.3

Magnesium mg

72.9

18.23

Zinc mg

1.11

7.4

Copper mcg

413

20.65

Manganese mg

0.573

28.65

Selenium mcg

21.2

30.29

Water fl oz

5.62

5.2

Alcohol fl oz

0

0

%DV means percentage of the Daily Value, the amount recommended for the average American adult.  Your needs may differ.

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