Meat-Free Stuffed Shells

May 10, 2023May 10, 20230 1
Meat-Free Stuffed Shells recipe
in Italian

Prep

20 min

Cook

45 min

Ready In

65 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 box jumbo pasta shells
2 tablespoons butter
1 cup sliced mushrooms
1/2 onion , chopped
2 cloves garlic , minced
1 package firm tofu
1/2 cup dry bread crumbs
1/2 package frozen chopped spinach , thawed and drained
1/4 cup grated Parmesan cheese
1 teaspoon Italian seasoning
1 egg ( optional )
2 cups shredded mozzarella cheese
1 jar spaghetti sauce , or as needed

Nutrision Information

Servings Per Recipe
8
Calories
424
Sugar
9g
Fat
20g
Stuffed shells are a classic Italian dish, usually filled with meat and served with a tomato-based sauce. However, this meat-free version swaps the meat for tofu and spinach, making it a delicious and healthier alternative. The dish is rich and hearty, and the combination of creamy tofu and tangy tomato sauce is a perfect match. This recipe is easy to make and is sure to be a hit with vegetarians and non-vegetarians alike.

Instructions

1.Preheat oven to 350 degrees F (175 degrees C).
2.Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 minutes or until al dente; drain and rinse.
3.While the pasta is cooking, melt butter in a skillet over medium heat. Add mushrooms, onion, and garlic; cook and stir until tender. Remove from heat.
4.In a large bowl, combine tofu, bread crumbs, spinach, Parmesan cheese, and Italian seasoning. Stir in mushroom mixture and egg (optional).
5.Stuff shells with tofu mixture and place in a baking dish. Cover with spaghetti sauce and shredded mozzarella cheese.
6.Bake for 45 minutes, or until cheese is melted and bubbly.

PROS

This recipe is completely meat-free, making it a great option for vegetarians.
It’s also a good source of protein from the tofu and spinach.

The dish is hearty and filling, perfect for a main course.

CONS

While this recipe is vegetarian, it is not vegan.
It contains both dairy and egg.

Some people might not enjoy the texture of tofu.

HEALTH & BENEFITS

Tofu is a great source of plant-based protein that is low in calories and fat. It is also high in vitamins and minerals, and has been linked to reducing the risk of certain chronic diseases such as heart disease and cancer.
Spinach is a good source of fiber, vitamins, and minerals, and has been linked to improving eye health and reducing inflammation.

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