low fodmap ✓ | lactose-free ✓ | gluten-free ✓ | nut-free✓ | soy-free ✓ | yeast-free ✓ | vegetarian ✓ | vegan (option) ✓
If you know me, you know that I love lasagna! And if you don’t know me well hi I’m Stefani and I’m obsessed with lasagna, so you will probably find a lot of lasagna recipes on my blog! Lasagna is one of those comforting and simple meals that can feed many people with minimal effort. This Low FODMAP vegetarian lasagna is probably the one that I make the most, as it requires only a few ingredients, it’s very simple to make and because I’m not the biggest meat fan I always prefer the vegetarian options. But most importantly this lasagna tastes absolutely heavenly.
Low FODMAP Vegetarian Lasagna Recipe
This Vegetarian Lasagna is super flavorful, veggie-packed, filling, hearty and so delicious!
How to make this Low FODMAP Vegetarian Lasagna
This Lasagna is one of the simplest meals to make! It requires 13 easy accessible ingredients and 1 hour to make!
There are only 3 steps in making this lasagna:
1.Make the vegetarian Ragù sauce.
2.Make the Béchamel sauce.
3.Assemble the lasagna and bake.
To find the exact amount of the ingredients and step-by-step instructions, scroll at the end of this page.
How to make this lasagna vegan?
To make this lasagna vegan, make a vegan Béchamel sauce by using vegan butter and plant-based milk, and substitute the cheese for vegan cheese.
what flour to use to make it?
To make the bechamel sauce you will need to use a gum-free gluten-free flour blend. If you wanna make your own for this recipe mix: (70g white rice flour, 20g potato starch, and 10 tapioca flour/starch.)
* fodmap tip:
*To make sure that your flour mix is fodmap friendly I recommend that you make your own gluten-free flour mix, I always make this one. Or always read the ingredients of the store-bought gluten-free flour mixes. Make sure your mix doesn’t contain soy flour, chickpea/besan/gram/garbanzo bean flour, lentil flour, coconut flour, amaranth flour, or lupin flour.
*If you are using store-bought garlic-infused olive oil, make sure there are no floating bits of garlic in it. You can also make Garlic Infused olive oil at home by frying garlic cloves in the olive oil until they are golden and fragrant. Then remove them from the oil and continue cooking your meal.
*Use plain tomato passata, without any additional flavorings or spices (since there can be hidden FODMAP’s.)
*As a general rule always read the labels of the ingredients that you use as there can be sneaky FODMAP’s in any product. To educate yourself on which foods are high in FODMAP’s I’d strongly recommend downloading Monash Unversity FODMAP Diet App
Low FODMAP Vegetarian Lasagna
For the Vegetarian Ragù
- 2 Tbsp garlic infused olive oil
- 1 courgette
- 2 medium size carrots (chopped)
- 150 g canned mushrooms (sliced)
- 3 spring onions (only the green parts) or chives
- 2 fresh tomatos
- 300 ml tomato passata
- salt& pepper according to taste
- 1 tsp Italian herb mix (optional)
For the Béchamel sauce
- 50 g butter * for vegan see notes
- 3 Tbsp gluten-free flour
- 500 ml lactose-free milk (2 cups) * for vegan see notes
To Assable the Lasagna
- 200 g gluten free lasagna sheets
- 100 g mozarella cheese * for vegan see notes
- 100 g freshly grated parmesan cheese
- 100 g grated Gruyere Cheese (or sub for chedder cheese) * for vegan see notes
To make the Vegetarian Ragù
- Heat up a skillet over a medium heat. Once hot add the garlic infused olive oil, courgette,carrots, spring onions or chives, mushroms and cook for about 5min or until they start to soften. Add the fresh tomatos and the tomato passata, season with salt, pepper and italian hearb mix and let it simmer for about 10 to 15min on low heat.
- In the meantime prerpare the Béchamel sauce.
To make the Béchamel sauce
- In a medium saucepan, heat the butter over medium-low heat until melted. Add the gluten-free flour and whisk until smooth. Over medium heat, cook until the mixture turns a light, golden sandy color, about 6 to 7 minutes
- Meanwhile, heat the milk in a separate pan until just about to boil. Add the hot milk to the flour mixture 1 cup at a time, whisking continuously until very smooth. Bring to a boil. Cook 10 minutes, stirring constantly, then remove from heat. Season with salt and nutmeg, and set aside until ready to use.
- Once both the béchamel and the ragù sauce are done, you can start assembling your lasagna.
- The first layer of the lasagna should be the ragù sauce, then one layer of lasagna sheets, then the ragù sauce, the béchamel sauce and the grated cheese, and then another layer of lasagna sheets. Repeat this until all your ingredients are finished. The last layer of the lasagna should be the ragù sauce topped with cheeses.
- Place it in the oven and bake for 30 to 35min on 190C degrees. Or until the top is golden.
- Serve while it's warm.
- And enjoy! 🙂