White Bean and Tofu Stuffed Shells
Elevate your pasta night with these hearty and healthy White Bean and Tofu Stuffed Shells! This plant-based recipe combines jumbo pasta shells filled with a creamy, protein-packed mixture of extra-firm tofu, cannellini beans, and sautéed spinach, accented with zesty lemon juice and savory nutritional yeast. Baked to perfection in a rich marinara sauce, this vegan dish is a comforting and satisfying alternative to traditional ricotta-stuffed shells. With just 20 minutes of prep time, it’s an easy yet impressive dinner option for any occasion. Garnish with fresh basil for a touch of elegance and enjoy these flavorful stuffed shells straight out of the oven!
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Recipe Information
Ingredients
- 20 pieces Jumbo pasta shells
- 1 block (14 ounces) Extra-firm tofu
- 1 can (15 ounces) Canned cannellini beans
- 2 cups Fresh spinach
- 3 tablespoons Nutritional yeast
- 2 tablespoons Lemon juice
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 3 cups Marinara sauce
- 1 tablespoon Olive oil
- 6 leaves Fresh basil leaves (optional, for garnish)
Instructions
Preheat your oven to 375°F (190°C). Bring a large pot of salted water to a boil.
Cook the jumbo pasta shells according to the package instructions until al dente. Drain and set aside to cool slightly.
While the shells are cooking, prepare the filling. Drain and press the tofu to remove excess moisture. In a large bowl, crumble the tofu with your hands or a fork.
Drain and rinse the cannellini beans, then add them to the bowl with the tofu. Mash everything together lightly, leaving some texture.
Chop the spinach into small pieces and sauté it with the olive oil over medium heat for 2-3 minutes, just until wilted. Add the spinach to the tofu and bean mixture.
Mix in the nutritional yeast, lemon juice, garlic powder, onion powder, salt, and black pepper. Stir well to combine and taste to adjust seasoning, if necessary.
Spread 1 cup of marinara sauce evenly over the bottom of a 9x13-inch baking dish.
Stuff each of the pasta shells with a generous scoop of the white bean and tofu mixture and place them snugly into the prepared baking dish in a single layer.
Pour the remaining 2 cups of marinara sauce over the stuffed shells, ensuring they are well covered.
Cover the baking dish tightly with foil and bake in the preheated oven for 25 minutes.
Remove the foil and bake for an additional 5 minutes to slightly brown the edges.
Let the shells cool for 5 minutes before serving. Garnish with fresh basil leaves if desired. Serve hot!
Nutrition Facts
Calories |
434 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.1 g | 19% | |
| Saturated Fat | 2.2 g | 11% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1066 mg | 46% | |
| Total Carbohydrate | 46.6 g | 17% | |
| Dietary Fiber | 10.7 g | 38% | |
| Total Sugars | 4.9 g | ||
| Protein | 27.5 g | 55% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 435 mg | 33% | |
| Iron | 6.2 mg | 35% | |
| Potassium | 483 mg | 10% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
