Ingredients

1 cup lentils
1/2 cup quinoa
1/2 cup chickpeas
1 brown onion
1 tin chopped tomatoes
1 small tin tomato paste
1 clove garlic
2 tbsp chopped flat leaf parsley
Salt and Pepper
1 – 1.5 cup stock (I used homemade vegetable stock but store bought is fine too)
1 grated carrot
1 cup spinach
2 zucchini
1 eggplant
1 red onion
2 red bell peppers
4 tomatoes
1 small tub ricotta
2 cups cooked mashed potato or sweet potato mash
10 basil leaves
Salt and pepper
1/2 cup tasty cheese (optional)

 

Method

1.  In a slow cooker (or saucepan on low heat) add chickpeas, quinoa, lentils, crushed garlic, tomato paste, tinned tomatoes, flat leaf parsley, stock, onion, carrot and salt and pepper
2.  Cook on low heat for 6+ hours in slow cooker or until lentils and quinoa are cooked in saucepan
3.  Once mixture is cooked add spinach
4.  Slice into thin circles the eggplant and zucchini (I used a V slicer which saves a lot of time and ensures thinner layers)
5.  Cook potatoes and mash, you can add tasty cheese to the mash if desired
6.  Pre heat the oven to 180 degrees C
7.  Chop red onion & red bell peppers and fry with some oil of your choice until they are soft
8.  Slice tomatoes and chop basil
9.  Now its time to assemble!
10.  Using a lasagne dish and a layer of the sliced eggplant and zucchini
11.  Add a layer of the quinoa bolognese
12.  Top with a sprinkle of S&P and ricotta
13.  Add a layer or potato mash
14.  Top with a layer of red bell pepper mix
15.  Toped with torn basil leaves
16.  Repeat layering
17.  When you get to the top add the layer of sliced tomatoes
18.  Top with extra basil leaves, S&P and ricotta
19.  Bake in the oven for 20-30 minutes or until you can feel the eggplant and zucchini is soft enough to push a skewer through
20.  Allow to cool for 5 minutes before serving and enjoy, this also makes the best left overs!

 

Nutrition Notes

Tomatoes are technically a fruit, and are very high in the phytonutrient lycopene, known to protect against cancer. Lycopene is higher in red tomatoes and is often liberated during cooking, meaning it’s levels are higher in cooked tomatoes.

Chickpeas (garbanzo) are high in mineral molybdenum, required to rid our bodies the unwanted preservative sulfites. If you are sensitive to sulfites, it might be that you are deficient in this mineral

Recipe by Terri-Anne Leske of Carrotsticks & Cravings

Nutrition Notes by Liza Rowan

Liza Rowan

Holistic Nutritionist

When not not busy in my favourite role as mother to my two boys,  I dedicate my time to educate, motivate and inspire us all to lead healthier, happier lives. This involves hosting Nutrition courses (in-class and online), corporate wellness talks, workshops and when I have time, private consultations.

 You can follow me on one or more of the following channels:

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