Raw vegan lasagne with zucchini, spinach and mushrooms

The raw vegan lasagne with zucchini, spinach, mushrooms and tomatoes is a healthy, quick and low-calorie alternative to traditional cooked lasagne.

Nutrient profile: The recipe is very low in calories for a full meal (206 kcal per portion). According to GDA guidelines, one portion of this recipe covers more than the average daily requirement of vitamin K and almost 75% of that of potassium, copper and vitamin C. It also covers more than half of the recommended requirement of manganese and folic acid. Many B vitamins are covered by almost a third. The ratio of omega-6 to omega-3 fatty acids is 5:1, which corresponds to the recommended maximum ratio of 5:1.

Zucchini: Zucchini is versatile in terms of its use (can also be eaten raw). Zucchini is easy to digest, low in calories and rich in vitamins. Be careful with bitter-tasting zucchini. The bitter taste is caused by the poisonous bitter substances cucurbitacins. These cannot be destroyed by cooking and attack the stomach and intestinal mucosa. An increased content of bitter substances can arise, especially when grown at home (by backcrossing home-grown seeds or crossing with other pumpkin plants).

Spinach: Spinach is rich in vitamins (especially vitamin K, folic acid, vitamin A and vitamin C), protein and minerals. Although spinach has a high iron content among vegetables, the iron content is not exceptionally high. Despite the high oxalic acid content, consuming raw spinach in reasonable amounts is not harmful to health.

Mushrooms: The flesh of the round mushroom is white and firm, and the taste is mild. Mushrooms can be enjoyed cooked, fried or raw, for example in salads.

Dried tomatoes: When dried, the tomatoes lose their moisture and thus deprive the microorganisms of their livelihood, which means that the tomatoes last longer. The concentration of aromatic substances also increases, which is why dried tomatoes have a very intense taste.

Avocado: The avocado has the highest fat content of all known fruits and vegetables and is rich in unsaturated fatty acids, folic acid, vitamin D and potassium. The flesh of the avocado is best eaten raw, as long as it has not yet turned grey or brownish.

Hemp seeds: Raw hemp seeds have a slightly nutty taste and contain all essential amino acids.

Buying avocados: The avocados available in stores are usually still hard. But you can buy them without worrying because they will ripen later. If the skin gives way slightly when pressed, the fruit is safe to eat.

Hemp seeds are optional, but their high ALA content improves the LA:ALA ratio.
You can find further information at the following link: Vegans often eat unhealthily. Avoidable nutritional errors.

Pepper: Freshly groundblack pepper also goes well with the dish.