The Island Vegetarian The Island Vegetarian is the newsletter of the Vegetarian Society of Hawaii. They are a non-profit volunteer organization founded in 1990 to promote human health, animal rights, and protection of the environment by means of vegetarian education.

Reprinted with permission from William Harris, M.D..

Newsletter: Volume 4, Issue 2, June 1993

Low-Fat Lasagna

Ingredients

• 1 box (10-12 oz.) whole wheat lasagna noodles
• 1 onion, chopped
• 3 cloves garlic, minced or pressed
• 6 oz. mushrooms, chopped (not sliced)
• 1 15 oz. can tomatoes, cut up
• 1 15 oz. can tomato sauce
• 1 Tbsp. Italian seasoning
• 1 10.5-oz. box Mori-Nu firm tofu
• 1/2 tsp. pepper
• 10 oz. frozen chopped spinach, thawed
• 1/2 cup nutritional yeast flakes
• 1/2 cup whole wheat flour
• 1 tsp. salt
• 2 cups cold water
• 1 tsp. mustard
• 1 Tbsp. fresh lemon juice

Directions

Bring a large pot of water to a boil and cook the lasagna noodles until tender. Drain and rinse well with cold water. Sauté onion, garlic and chopped mushrooms in 1/2 cup water for about ten minutes. Add the tomatoes, tomato sauce and Italian seasoning and simmer over medium-low heat for another ten minutes. In a large bowl, mash the tofu and pepper with a fork. Press the thawed spinach in a strainer until well drained and add it to the tofu, mixing well. Preheat the oven to 350 degrees. Lightly oil a 9 x 13 baking dish and spread one third of the noodles in the bottom of it. Top with half of the tomato sauce mixture and another third of the noodles. Spread the tofu mixture evenly for the next layer, top with the rest of the noodles, then the remaining sauce.

In a non-stick saucepan, stir together the yeast flakes, flour and salt. Stir in the cold water and mix until there are no lumps. Cook over medium heat, stirring constantly, until mixture boils and thickens. Remove from the heat and stir in the mustard and lemon juice. Spread this "cheese" topping over the casserole and cover with a lid or foil. Bake at 350 degrees for 20 minutes, then remove lid and bake for 20 minutes longer.