FODMAP friendly lasagne (that’s vegan and gluten free)


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We’ve done FODMAP friendly vegan bolognese. We’ve done FODMAP friendly vegan mac and cheese. It’s about time we put them together, and made a FODMAP friendly lasagne that is also vegan and gluten free. ABOUT DAMN TIME.

As a single person who cooks for a living, I generally don’t ponder too much about what constitutes an easy make ahead meal. There’s always food available at Casa de George. Upon recent reflection, however, I came to the realisation that I am absolutely the exception to the rule. I love creating extravagant and interesting salads, but the reality of the busy and modern society we live in is that convenience is Kween.

I’ve been keeping a big ol’ stash of the vegan bolognese in the fridge for weeknight dinners. Why not, I figured, go one step further, and create a FODMAP friendly lasagne with it?

Gluten free, FODMAP friendly and vegan 'mince' lasagne from www.georgeats.com
Gluten free, FODMAP friendly and vegan ‘mince’ lasagne

FODMAP FRIENDLY LASAGNE

As I’ve mentioned a bunch of times, this lasagne uses the recipe for FODMAP friendly bolognese found here. It is delicious, rich and precisely akin to the original, meaty version. Ain’t nobody going to miss the meat, nor will they miss the garlic and onion. I have used 1 1/2 times the recipe, to make it extra thiccc.

I’ve used gluten free lasagne sheets from the supermarket for this recipe. They’re easy to find, easy to use, and keep the wheat related FODMAPs at bay.

To keep the lasagne vegan, I have used a quantity of the white sauce recipe used in both my vegan mac and cheese and cheesy baked hasselback recipes. I decided it was the easiest, simplest way to make a cheesy low FODMAP vegan lasagne. If you’d like to top it with some melty vegan cheese that you like, go right ahead.

The white sauce uses soy milk, gluten free cornflour and nutritional yeast to form a simple, FODMAP friendly cheese sauce. I have found soy milk to be the creamiest option for a good roux, but check that your brand of soy is milk with xx and not whole soy beans. Using xx means that the FODMAPs are far less of an issue, as opposed to using the whole bean.

In terms of extra additions, I have kept it pretty simple, with some optional spinach and basil. In a particularly contradictory way (with my tofu bolognese and ‘cheese sauce’) I am a bit of a traditionalist when it comes to lasagne. No pumpkin, no eggplant, no nothing else. Not today sir. You, however, could take a few creative liberties, if you wish.

Gluten free, FODMAP friendly and vegan 'mince' lasagne
Gluten free, FODMAP friendly and vegan ‘mince’ lasagne from www.georgeats.com

 

Gluten free, vegan and FODMAP friendly ‘mince’ lasagne

Prep Time30 mins
Cook Time30 mins
Total Time1 hr

Ingredients

For the ‘mince’:

  • 500 g tofu frozen the night before
  • 3 tins of plain tomatoes no added flavours
  • 2 medium fennel bulbs finely chopped
  • 6 tablespoons ‘worcestershire sauce’ recipe link in introduction
  • 3-4 tablespoons Tamari
  • 3 tablespoons balsamic vinegar
  • 2 tablespoons miso paste check that it’s gluten free
  • 3 tablespoons tomato paste
  • 1 cup red wine or 1/2 water and 1/2 wine, although it won’t be as flavourful

For the ‘cheese’ sauce

  • 5 tablespoons vegan butter or olive oil
  • 5 tablespoons gluten free cornflour
  • 5 cups plant based milk
  • 5-6 tablespoons nutritional yeast
  • 1-2 teaspoons fine salt to taste

Optional:

  • 1 teaspoon oregano
  • 1 teaspoon cinnamon
  • 1 teaspoon allspice

To finish:

  • 2 packets gluten free lasagne sheets she’s a big one
  • Basil and spinach optional

Instructions

METHOD

    To make the ‘mince’

    • Add the olive oil to a large heavy bottomed saucepan over a medium heat. Once warmed, add the chopped fennel, and cook for about 15 minutes, or until it begins to shrivel and is starting to brown.
    • Add the Worcestershire sauce, balsamic vinegar and Tamari, and stir to combine. Once the liquid volume has decreased, add the tomato paste and miso paste, and stir to combine.
    • Add the red wine to the pan, and stir well, collecting all the little browned bits at the bottom.
    • Next, add the tinned tomatoes, and stir thoroughly. Season with generous freshly cracked pepper, and follow with the tofu and herbs/spices, if you’re using them.
    • Adjust the seasonings if necessary, and continue cooking for 10-15 minutes, until the tofu takes on some of the redness of the sauce, and looks like mince. You can add a bit of water to thin the sauce out, if necessary. If you’re using the spinach and basil, you can mix it in here, or you can add it in the layering stage.

    To make the white sauce:

    • While the mince is cooking, melt the vegan butter in a large saucepan. Once melted, add the cornflour, and whisk to combine until a paste forms.
    • Add the soy milk or plant based milk of choice. Once the mixture is smooth, add the nutritional yeast and salt, adjusting for taste as you go.
    • Cook the white sauce for 10-15 minutes, until it is thick and spoonable.

    To assemble:

    • Preheat the oven to 180 degrees Celsius or 356 Fahrenheit. Layer sheets of lasagne on the bottom of the baking dish. I used six and they fit perfectly, but this will depend on your dish size.
    • Follow this with half the ‘mince’ mixture, before adding another layer of pasta. Quickly follow this up with the white sauce (gluten free lasagne is quite dry and tends to curl up if you don’t put something wet on top quickly.)
    • Lay more pasta on top of the white sauce, and quickly follow with the remaining mince. You can add another layer of pasta if you like, but because of the curling thing I like to spoon the white sauce right on top of the second layer of mince, and omit the last layer of pasta entirely.
    • Place the lasagne on a tray (to catch any overflow) and place in the oven for 30 minutes. You can serve warm, serve the next day, or freeze for meals during the week
    Gluten free, FODMAP friendly and vegan 'mince' lasagne
    Gluten free, FODMAP friendly and vegan ‘mince’ lasagne from www.georgeats.com

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