Heart-Healthy Zucchini And Lentil Lasagna
A nutrient-dense, plant-based lasagna using zucchini ribbons instead of pasta for a lighter, hormone-balancing meal.
Prep
20 min
Cook
45 min
Total
65 min
Makes about
4 servings
Created together. Shared with you.
Made by Mehdi + Lila
Mehdi created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
A better-fueled day
Make regular eating and hydration easier
Use this meal as an easy anchor for regular food and a glass of water—two simple things that can get lost on a busy day.
Notice: timing + hydration
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
A steadier afternoon
Give your day a solid food foundation
Being properly fed cannot solve a hard day, but a substantial meal can remove hunger and an energy dip from the list of things you are juggling.
Notice: mood + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
20 min
Cook
45 min
Total
65 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Mixing bowl · Knife and cutting board
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Preheat your oven to 375°F (190°C).
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 6 steps complete
Next: Preheat your oven to 375°F (190°C)
- 01
Preheat your oven to 375°F (190°C)
Preheat your oven to 375°F (190°C).
Tap card to mark done - 02
Slice the zucchini into long
Slice the zucchini into long, thin ribbons using a mandoline or vegetable peeler. Place them on paper towels and sprinkle with a little salt to draw out moisture; let sit for 10 minutes, then pat dry.
Allow: 10 minutes
Tap card to mark done - 03
Saute the onion and garlic in olive…
In a large pan, saute the onion and garlic in olive oil until softened. Add the cooked lentil and marinara sauce, simmering for 5 minutes.
Look for: softened
Tap card to mark done - 04
Mix the ricotta cheese with the spinach…
In a small bowl, mix the ricotta cheese with the spinach and dried oregano.
Tap card to mark done - 05
Layer a small amount of sauce
In a baking dish, layer a small amount of sauce, followed by zucchini ribbons, then the ricotta mixture. Repeat layers until all ingredients are used, finishing with a layer of sauce and a sprinkle of mozzarella cheese.
Look for: all ingredients are used, finishing with a layer of sauce and a sprinkle of mozzarella cheese
Tap card to mark done - 06
Bake for 30-35 minutes until the cheese…
Bake for 30-35 minutes until the cheese is bubbly and golden. Let rest for 10 minutes before slicing.
Look for: the cheese is bubbly and golden
Tap card to mark done
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