This comforting plant-based lasagna layers a savory tofu-based ricotta alternative with sautéed mushrooms and classic pasta sheets. It is a hearty and satisfying main course typically served during family weekend dinners.
Vegan Vegetarian Pescetarian Dairy-Free Nut-Free Egg-Free
Nutrient score: Excellent
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a recipe gives for its calories, from 25 to 100. Every recipe gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the recipe gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the recipe’s values per 100 g):
- Share of the day: the recipe’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein (50 g), fibre (28 g), vitamin A (900 mcg), vitamin C (90 mg), vitamin E (15 mg), calcium (1,300 mg), iron (18 mg), potassium (4,700 mg), magnesium (420 mg), folate (400 mcg) and zinc (11 mg). For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat (20 g), added sugar (50 g) and sodium (2,300 mg). For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible recipe gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A recipe’s values are worked out from its ingredients, whose values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a recipe bad: treats and festive dishes have their place. Use the score to compare similar recipes. In the GapPlate app you also see how much of the gaps in your day a serving fills.
Units:
Ingredients
- 500 g Firm Tofu (500 g)
- 0.5 cup Nutritional yeast (30 g)
- 2 tbsp Lemon juice (30 g)
- 3 cloves Garlic (15 g)
- 1 tsp Dried basil (1.2 g)
- Salt, to taste
- 2 tbsp Olive oil (27 g)
- 500 g Mushroom (500 g)
- 3 cups Marinara sauce (745 g)
- 12 pieces Lasagna noodles (600 g)
- Ingredients in total: 2.45 kg
- Weight lost in cooking: 649 g (mostly water boiling off)
- Net weight (cooked): 1.8 kg · 6 servings of about 300 g
Method
- Preheat your oven to 375°F (190°C) and lightly grease a 9×13 inch baking dish.
- Drain the tofu well and press it with a paper towel to remove excess water, then crumble it into a large mixing bowl.
- Add the nutritional yeast, lemon juice, minced garlic, dried basil, and salt to the tofu, mixing until it reaches a ricotta-like consistency.
- Heat the olive oil in a large skillet over medium heat and sauté the sliced mushrooms until they are golden brown and their moisture has evaporated.
- Spread a thin layer of marinara sauce on the bottom of the baking dish.
- Place a layer of noodles over the sauce, followed by a generous layer of the tofu ricotta and a portion of the sautéed mushrooms.
- Repeat the layers of sauce, noodles, ricotta, and mushrooms until you reach the top of the dish, finishing with a final layer of sauce.
- Cover the dish with foil and bake for 30 minutes, then remove the foil and bake for an additional 15 minutes until the pasta is tender and the edges are bubbling.
- Allow the lasagna to rest for 10 minutes before slicing to ensure the layers hold together, and serve warm.
Nutrition
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Calories | 616 kcal | 205 kcal |
| Protein | 33.8 g | 11.3 g |
| Water | 155 mL | 51.8 mL |
| Sodium | 519 mg | 173 mg |
| Total Carbohydrates | 92.5 g | 30.8 g |
| Total Fat | 15.3 g | 5.08 g |
| Sugar | 8.46 g | 2.82 g |
62 more nutrients
Carbohydrates
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Added Sugar | 1.86 g | 0.62 g |
Minerals
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Iron | 5.24 mg | 1.75 mg |
| Calcium | 349 mg | 116 mg |
| Magnesium | 132 mg | 43.9 mg |
| Potassium | 1,020 mg | 340 mg |
| Iodine | 2.99 mcg | 1 mcg |
| Phosphorus | 467 mg | 156 mg |
| Zinc | 9.24 mg | 3.08 mg |
| Chloride | 457 mg | 152 mg |
| Selenium | 57.1 mcg | 19 mcg |
| Copper | 0.83 mg | 0.28 mg |
| Fluoride | 0.11 mg | 0.038 mg |
| Manganese | 1.78 mg | 0.59 mg |
| Molybdenum | 7.36 mcg | 2.45 mcg |
| Chromium | 2.1 mcg | 0.7 mcg |
Fats
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 2.37 g | 0.79 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 4.71 g | 1.57 g |
| Omega-3 Fatty Acids | 0.47 g | 0.16 g |
| Polyunsaturated Fat | 3.44 g | 1.15 g |
| Omega-6 Fatty Acids | 2.93 g | 0.98 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.46 g | 0.15 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 4.82 g | 1.61 g |
Fibre
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Fiber | 8.62 g | 2.87 g |
| Soluble Fiber | 1.8 g | 0.6 g |
| Insoluble Fiber | 5.36 g | 1.79 g |
Vitamins
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 1.97 mcg | 0.66 mcg |
| Vitamin D | 0.17 mcg | 0.056 mcg |
| Vitamin C | 9.57 mg | 3.19 mg |
| Folate (B9) | 231 mcg | 76.9 mcg |
| Niacin (B3) | 16.4 mg | 5.47 mg |
| Vitamin A | 77.7 mcg RAE | 25.9 mcg RAE |
| Thiamin (B1) | 2.61 mg | 0.87 mg |
| Vitamin B6 | 1.68 mg | 0.56 mg |
| Riboflavin (B2) | 1.56 mg | 0.52 mg |
| Pantothenic Acid (B5) | 2.39 mg | 0.8 mg |
| Vitamin E | 2.11 mg | 0.7 mg |
| Vitamin K | 9.99 mcg | 3.33 mcg |
| Biotin (B7) | 20.9 mcg | 6.97 mcg |
| Beta-Carotene | 643 mcg | 214 mcg |
Others
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Choline | 74.7 mg | 24.9 mg |
| Leucine | 2,001 mg | 667 mg |
| Lysine | 1,401 mg | 467 mg |
| Polyphenols | 362 mg | 121 mg |
| Methionine | 423 mg | 141 mg |
| Oxalates | 22.9 mg | 7.64 mg |
| Threonine | 1,006 mg | 335 mg |
| Tryptophan | 335 mg | 112 mg |
| Valine | 1,358 mg | 453 mg |
| Flavonoids | 84.9 mg | 28.3 mg |
| Histidine | 955 mg | 318 mg |
| Lutein / Zeaxanthin | 0.55 mg | 0.18 mg |
| Lycopene | 22.4 mg | 7.45 mg |
| Phenylalanine | 1,380 mg | 460 mg |
| Purines | 156 mg | 52 mg |
Proteins
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Isoleucine | 1,226 mg | 409 mg |
Additives
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| MSG (Monosodium Glutamate) | 150 mg | 50 mg |
Worked out from the ingredients with the GapPlate food library, per 100 g of the cooked dish. Estimates, not medical advice.
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