Low Sodium Vegetarian Lasagne

Indulge in a hearty, guilt-free meal with this Low Sodium Vegetarian Lasagne—a wholesome take on a classic comfort dish. Crafted with whole wheat noodles and layered with a vibrant medley of fresh spinach, zucchini, carrots, and mushrooms, this recipe bursts with natural flavors while cutting back on sodium. The rich, homemade marinara sauce, prepared with unsalted crushed tomatoes and aromatic spices like oregano and basil, provides a savory base, while creamy unsalted ricotta and melty mozzarella cheeses add indulgent texture without the salty overload. With just 25 minutes of prep time and a golden-baked finish, this lasagne is perfect for healthy weeknight dinners or feeding a crowd. Serve with a sprinkle of fresh parsley for a pop of color and extra freshness!

Nutriscore Rating: 78/100

Prep Time:25 mins

Cook Time:60 mins

Total Time:85 mins

Servings: 8

Ingredients

• 12 sheets Whole wheat lasagne noodles (no salt added)
• 28 ounces Low-sodium crushed tomatoes
• 6 ounces Tomato paste (unsalted)
• 6 cups Fresh spinach
• 2 medium Zucchini
• 2 medium Carrot
• 1 cup Mushrooms
• 2 cups Low-fat ricotta cheese (unsalted)
• 2 cups Mozzarella cheese (unsalted, shredded)
• 0.5 cup Parmesan cheese (unsalted, grated)
• 2 tablespoons Olive oil
• 3 cloves Garlic cloves (minced)
• 1 medium Onion (diced)
• 1 teaspoon Dried oregano
• 1 teaspoon Dried basil
• 0.5 teaspoon Ground black pepper (optional)
• 2 tablespoons Fresh parsley (chopped)
• 0.5 cup Water

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Cook the whole wheat lasagne noodles according to the package instructions. Drain and set aside.

Step 3

Heat olive oil in a large skillet over medium heat. Add diced onion and sauté for 3-4 minutes until softened.

Step 4

Add minced garlic and cook for an additional minute.

Step 5

Stir in the grated carrots, diced zucchini, and chopped mushrooms. Cook for 5 minutes until the vegetables begin to soften.

Step 6

Add the low-sodium crushed tomatoes, tomato paste, water, dried oregano, dried basil, and ground black pepper (if using). Bring to a simmer and reduce heat to low. Let the sauce cook for 15 minutes, stirring occasionally.

Step 7

Rinse and pat dry the fresh spinach. Set it aside.

Step 8

In a medium bowl, mix the unsalted ricotta cheese with 1 tablespoon of fresh parsley.

Step 9

Lightly grease a 9x13-inch baking dish with olive oil. Spread a thin layer of the marinara sauce on the bottom of the dish.

Step 10

Place a layer of lasagne noodles over the sauce. Spread half of the ricotta mixture over the noodles, followed by a layer of spinach and a layer of the cooked vegetable sauce. Sprinkle with 1/3 of the unsalted mozzarella cheese.

Step 11

Repeat the layers—noodles, ricotta mixture, spinach, sauce, and mozzarella—until all ingredients are used, finishing with a layer of marinara sauce and mozzarella on top.

Step 12

Sprinkle the unsalted Parmesan cheese on top of the final mozzarella layer.

Step 13

Cover the dish with aluminum foil and bake in the preheated oven for 30 minutes.

Step 14

Remove the foil and bake for an additional 15 minutes until the cheese is golden and bubbling.

Step 15

Let the lasagne rest for 10-15 minutes before slicing and serving.

Step 16

Garnish with the remaining fresh parsley before serving.

Nutrition Facts

Serving size	(3645.7g)

Amount per serving	% Daily Value*
Calories	5128.1

Total Fat 171.7g	0%
Saturated Fat 83.0g	0%
Polyunsaturated Fat 5.6g
Cholesterol 407.4mg	0%
Sodium 4700.1mg	0%
Total Carbohydrate 659.4g	0%
Dietary Fiber 106.5g	0%
Total Sugars 116.0g
Protein 285.0g	0%

Vitamin D 95.6IU	0%
Calcium 4895.0mg	0%
Iron 43.2mg	0%
Potassium 8183.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 29.0%

Protein: 21.4%

Carbs: 49.6%