This dish delivers all the comfort of lasagna using thin-sliced eggplant instead of pasta, paired with a rich lentil-tomato filling and creamy cashew topping. It’s high in fiber, plant protein, and antioxidants—perfect for digestion, heart health, and satiety.
Preparation Time
- Prep time: 25 minutes
- Cook time: 35 minutes
- Total time: 1 hour
- Servings: 4 generous portions
Ingredients
For the eggplant layers:
- 2 large eggplants, sliced lengthwise (0.5 cm thick)
- 1 tablespoon olive oil
- Pinch of salt
For the tomato-lentil filling:
- 1 tablespoon olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 1 cup cooked brown or green lentils
- 1 can (400 g) crushed tomatoes (no added sugar or salt)
- 1 teaspoon dried oregano
- 1/2 teaspoon smoked paprika
- Salt and pepper to taste
For the cashew “béchamel”:
- 1/2 cup raw cashews (soaked in hot water 20 min)
- 1/2 cup unsweetened plant milk (or water)
- 2 tablespoons nutritional yeast
- 1/2 teaspoon garlic powder
- Juice of 1/2 lemon
- Pinch of salt
Instructions
- Preheat oven to 200°C (392°F). Line a tray with parchment paper.
- Brush eggplant slices with olive oil, sprinkle with salt, and bake for 15–20 minutes until soft and flexible.
- Meanwhile, prepare the lentil filling:
- In a skillet, sauté onion and garlic in olive oil for 3–4 minutes.
- Add lentils, crushed tomatoes, oregano, paprika, salt, and pepper. Simmer on low for 10–15 minutes until thick.
- Blend all “béchamel” ingredients until creamy and smooth.
- Assemble the lasagna in a baking dish:
- Start with a thin layer of lentil sauce.
- Add a layer of baked eggplant slices.
- Repeat layers until ingredients are used, finishing with béchamel on top.
- Bake uncovered at 180°C (356°F) for 20 minutes until golden and bubbling.
- Let rest for 10 minutes before slicing. Serve warm.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approximate Value |
|---|---|
| Calories | 340 kcal |
| Protein | 15 g |
| Fat | 14 g |
| Carbohydrates | 36 g |
| Fiber | 11 g |
| Sodium | ~300 mg |
| Cholesterol | 0 mg |
Health Benefits
Gut and heart support
Lentils and eggplant are rich in soluble fiber, which supports gut bacteria, lowers LDL cholesterol, and regulates blood sugar.
Reference: Slavin JL. (2013). Fiber and Prebiotics: Mechanisms and Health Benefits. Nutrients.
Anti-inflammatory and antioxidant effects
Eggplant skin contains nasunin, a phytonutrient that protects brain cells and reduces oxidative stress.
Source: Noda Y et al., BioFactors, 2000.
Bone and immune health
Cashews and nutritional yeast add magnesium, zinc, and B vitamins, which support immune defense, nerve health, and bone maintenance.
Reference: Weaver CM. (2014). Nutrition Today.
Plant-based protein
Lentils provide complete protein when paired with seeds or nuts, supporting muscle recovery and satiety.
Reference: Harvard T.H. Chan School of Public Health – The Nutrition Source: Legumes
Cooking Tips
- To avoid sogginess: Salt eggplant slices first and pat dry before roasting.
- Make it soy-free: Use coconut milk instead of soy-based plant milks.
- Add depth: A few chopped sun-dried tomatoes or olives in the lentil mix intensifies flavor.
- Meal prep: Keeps well refrigerated for up to 4 days and freezes for 2 months.
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