For those of you that prefer not to eat meat, it’s still important to make sure you get plenty of protein in your diet. But many recipes out there for vegetarians can be heavier on the carbs, and a little too light on protein. It is possible, though, to have a high protein low carb recipe that is perfect for vegetarians, yet still allows you to get the protein you need in your diet – like this recipe for Black Bean Lasagna.
Just about every function of your cells, organs and whole body is controlled by proteins. They are all made within the body from smaller molecules which ultimately have come from foods. What’s important to remember is, your body can’t absorb whole proteins – only amino acids and peptides. These get carried to your liver, which takes them and makes up the proteins your body needs.
You can get amino acids and peptides from plant-based sources – you just need to make sure you get enough of them in your diet. This recipe for Black Bean Lasagna does just that!
Black Bean Lasagna – Ingredients
- 9 lasagna noodles
- 1 pint part-skim ricotta cheese
- 1 egg
- 1/2 cup chopped onion
- 1/2 cup chopped green bell pepper
- 2 cloves garlic, minced
- 2 (16 ounce) cans black beans
- 1 (15 ounce) can tomato sauce
- 8 ounces shredded mozzarella cheese
- Optional: Fresh basil springs & sliced cherry tomatoes for garnish
Directions
In a large pot of boiling water, cook the lasagna noodles 10 minutes and drain. You want the pasta to be al dente. Then, blend the ricotta cheese and egg in a bowl. Set this aside, and go preheat your oven to 350 degrees. Get a 3 quart cooking dish, and spray it with cooking spray. Take a large skillet, and spray it as well with cooking spray. Now, saute the onion, green bell pepper, and garlic until they are tender.
Next, mash 1 can of the black beans, then stir these mashed black beans with the rest of the whole black beans and tomato sauce into skillet, and cook until heated through. Arrange 3 lasagna noodles in the bottom of the prepared baking dish, and layer with 1/3 each of the ricotta mixture, black bean mixture, and mozzarella cheese. Repeat twice. The, bake 40 to 45 minutes and let stand 10 minutes before serving.
Nutritional Information: 8 services – 399 calories per serving. Fat: 12g. Carbs: 48g. Protein: 27g
