Best Vegan Stuffed Shells Pasta Recipe
I love this recipe because it’s a creative twist on classic stuffed shells, combining the heartiness of pasta with a deliciously savory and protein-rich tofu-spinach filling that satisfies my comfort food cravings without the guilt. Plus, it’s an easy and fun dish to whip up for a cozy night in or to impress friends with its vibrant flavors and creamy marinara sauce.
The very pleasing and extremely nutritious vegan stuffed shells pasta that I make is my best. It features 20 large pasta shells packed with a not-too-vegetable-filled mix I love: fresh spinach, firm tofu, and—in generous amounts—nutritional yeast, along with some garlic to make it sing.
And then, right before serving, I marry the shells with marinara sauce. I use store-bought sauce, but you could make your own, if you favor that approach, or if you simply have the time.
Ingredients
Tofu:
A meat replacement that is low in fat and high in protein, with a meal’s worth of iron and a good amount of calcium.
Nutritional Yeast:
Contributes a cheesy taste and is high in B-vitamins, such as B12.
Spinach:
A powerhouse of nutrients, it provides you with lots of iron, calcium, and fiber, all in an extremely low number of calories.
Garlic:
Boosts the immune system and flavor while also providing anti-inflammatory properties.
Olive Oil:
Fat that is good for your heart, incorporating richness and assisting in the absorption of nutrients.
Lemon Juice:
Increases brightness and vitamin C, boosts flavor and nutrient absorption.
Ingredient Quantities
- 20 large pasta shells
- 2 cups fresh spinach, chopped
- 1 block (14 oz) firm tofu, drained and crumbled
- 1/4 cup nutritional yeast
- 2 cloves garlic, minced
- 1 tablespoon lemon juice
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- Salt and pepper, to taste
- 2 cups marinara sauce
- 1/4 cup vegan Parmesan cheese (optional)
- 1 tablespoon olive oil
- 1/4 teaspoon red pepper flakes (optional)
Instructions
1. Set your oven to 375 degrees Fahrenheit (190 degrees Celsius) to warm up. Grab a baking dish and give it a light coating of olive oil so the food doesn’t stick as it bakes.
2. Prepare the pasta shells in a substantial amount of lightly salted water brought to a vigorous boil. They should cook until just al dente, so keep a close eye on them and taste a few for firmness before draining. When you do drain them, give the shells a quick rinse under cool water to stop the cooking.
3. In a big mixing bowl, combine the tofu, chopped spinach, nutritional yeast, minced garlic, lemon juice, dried basil, dried oregano, salt, and pepper. Well to create the filling, mix it.
4. Distribute approximately 1 cup of marinara sauce over the bottom of the baking dish that has been prepared.
5. Fill each cooked pasta shell with a mixture of tofu and spinach heaped high enough to be seen from the top of the shell. Put it in the baking dish on top of the marinara sauce.
6. Spread the remaining marinara sauce over the stuffed shells, ensuring they are well-covered.
7. Evenly distribute the optional vegan Parmesan cheese over the top.
8. Enclose the baking dish in foil and set in the preheated oven for 20 minutes.
9. Take away the foil and continue to bake for another 10 minutes, or until the sauce is bubbling and the top is a shade darker than golden.
10. Allow to cool for a few moments; then, if you like, give a final touch to your plated meal of vegan stuffed shells with a sprinkle of red pepper flakes.
Equipment Needed
1. Oven
2. Baking dish
3. Pastry brush (for coating baking dish with olive oil)
4. Large pot
5. Colander (for draining pasta)
6. Large mixing bowl
7. Mixing spoon
8. Measuring cups
9. Measuring spoons
10. Aluminum foil
FAQ
-
Q: Can I use gluten-free pasta shells?
A: Yes, you can substitute regular pasta shells with gluten-free shells without altering the recipe. -
Q: Can I make this dish in advance?
A: Absolutely. You can prepare and stuff the shells a day ahead and store them in the refrigerator. Simply bake them when you’re ready to serve. -
Q: What can I use in place of tofu?
A: For a soy-free option, you can substitute crumbled tofu with mashed chickpeas or cashew cream for a creamy filling. -
Q: How can I make the dish spicier?
A: To add more heat, increase the amount of red pepper flakes or add finely chopped fresh chili peppers to the filling. -
Q: Can I freeze the stuffed shells?
A: Yes, you can freeze the stuffed shells after they are filled but before baking. Thaw them in the fridge and bake as directed when ready to eat. -
Q: What can I use instead of vegan Parmesan cheese?
A: Nutritional yeast on its own can provide a cheesy flavor, or you can try a blend of ground almonds and garlic powder as a topping.
Substitutions and Variations
For the firm tofu, you can substitute almond cheese in a ricotta style for a nut-based option.
For a creamy alternative to nutritional yeast, you can use a sauce made with vegan cheese.
Using freshly chopped kale instead of spinach gives you a different (and delicious!) leafy green for this dish.
A similar amount of lime juice can be used instead of lemon juice for a refreshing twist.
Substitute avocado oil for olive oil for a different taste and nutraceuticals profile.
Pro Tips
1. Press the Tofu: Before crumbling, press the tofu to remove excess moisture. This will give it a firmer texture and help it better absorb the flavors of the spices and herbs.
2. Herb Enhancement: For a more robust flavor, consider adding fresh herbs like basil and oregano alongside the dried ones. You can substitute half the dried herbs with fresh ones for a more aromatic filling.
3. Marinara Boost: Enhance the marinara sauce by simmering it with a splash of red wine or balsamic vinegar, along with a pinch of sugar, before spreading it in the baking dish. This will add depth and richness to the sauce.
4. Extra Crispiness: For an added texture contrast, finish the dish by broiling for a minute or two after the final bake to lightly crisp the top. Keep a close eye to avoid burning.
5. Spice Variation: Customize the heat level by mixing some of the red pepper flakes directly into the tofu filling for a bit more kick throughout the dish, or substitute with smoked paprika for a different flavor profile.
Best Vegan Stuffed Shells Pasta Recipe
My favorite Best Vegan Stuffed Shells Pasta Recipe
Equipment Needed:
1. Oven
2. Baking dish
3. Pastry brush (for coating baking dish with olive oil)
4. Large pot
5. Colander (for draining pasta)
6. Large mixing bowl
7. Mixing spoon
8. Measuring cups
9. Measuring spoons
10. Aluminum foil
Ingredients:
- 20 large pasta shells
- 2 cups fresh spinach, chopped
- 1 block (14 oz) firm tofu, drained and crumbled
- 1/4 cup nutritional yeast
- 2 cloves garlic, minced
- 1 tablespoon lemon juice
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- Salt and pepper, to taste
- 2 cups marinara sauce
- 1/4 cup vegan Parmesan cheese (optional)
- 1 tablespoon olive oil
- 1/4 teaspoon red pepper flakes (optional)
Instructions:
1. Set your oven to 375 degrees Fahrenheit (190 degrees Celsius) to warm up. Grab a baking dish and give it a light coating of olive oil so the food doesn’t stick as it bakes.
2. Prepare the pasta shells in a substantial amount of lightly salted water brought to a vigorous boil. They should cook until just al dente, so keep a close eye on them and taste a few for firmness before draining. When you do drain them, give the shells a quick rinse under cool water to stop the cooking.
3. In a big mixing bowl, combine the tofu, chopped spinach, nutritional yeast, minced garlic, lemon juice, dried basil, dried oregano, salt, and pepper. Well to create the filling, mix it.
4. Distribute approximately 1 cup of marinara sauce over the bottom of the baking dish that has been prepared.
5. Fill each cooked pasta shell with a mixture of tofu and spinach heaped high enough to be seen from the top of the shell. Put it in the baking dish on top of the marinara sauce.
6. Spread the remaining marinara sauce over the stuffed shells, ensuring they are well-covered.
7. Evenly distribute the optional vegan Parmesan cheese over the top.
8. Enclose the baking dish in foil and set in the preheated oven for 20 minutes.
9. Take away the foil and continue to bake for another 10 minutes, or until the sauce is bubbling and the top is a shade darker than golden.
10. Allow to cool for a few moments; then, if you like, give a final touch to your plated meal of vegan stuffed shells with a sprinkle of red pepper flakes.