Who says you need dairy for a rich, creamy, and utterly satisfying stuffed shell experience? This recipe swaps traditional ricotta for a surprisingly luscious and protein-packed filling made from silken tofu. It’s the ultimate vegetarian comfort food – tender pasta shells cradling a savory, cheesy filling, all baked in a vibrant, herb-infused tomato sauce. Perfect for a cozy weeknight dinner or a special Sunday supper, this dish is guaranteed to win over everyone at the table!
Ingredients
• For the Tomato Sauce
• 1 teaspoon olive oil
• 1/2 cup / 75g chopped onion, from about 1 medium onion
• 2 cloves garlic, minced
• 1 14.5-ounce / 411g can no-salt-added diced tomatoes, undrained
• 1 8-ounce / 227g can no-salt-added tomato sauce
• 1 tablespoon snipped fresh basil or 1/2 teaspoon dried basil, crushed
• 2 teaspoons snipped fresh oregano or 1/2 teaspoon dried oregano, crushed
• 1/4 teaspoon salt
• For the Shells & Filling
• 12 dried jumbo shell macaroni
• 1 12.3-ounce / 349g package extra-firm, silken-style tofu
• 1/4 cup / 60ml refrigerated or frozen egg product, thawed, or 1 large egg, lightly beaten
• 1/2 cup / 50g finely shredded Parmesan or Romano cheese
• 1/4 teaspoon ground black pepper
• 1/2 cup / 56g shredded reduced-fat mozzarella cheese
• 2 tablespoons shredded fresh basil, for garnish (optional)
Instructions
1. Preheat your oven to 350°F / 175°C. To start the sauce, heat the olive oil in a medium saucepan over medium heat. Add the onion and garlic, cooking for about 3 minutes until the onion is soft and fragrant, stirring occasionally.
2. Stir in the undrained diced tomatoes, tomato sauce, dried herbs (if using), and salt. Bring the mixture to a boil, then reduce the heat to a simmer. Let it cook, uncovered, for about 15 minutes, or until it has thickened to your liking. Remove from the heat and stir in the fresh herbs (if using). Spread all but 3/4 cup of the sauce evenly in the bottom of an ungreased 2-quart rectangular baking dish.
3. While the sauce simmers, cook the jumbo pasta shells according to package directions. Drain them well, rinse with cold water to stop the cooking process, and drain again.
4. For the creamy tofu filling, place the silken tofu in a blender or food processor. Cover and blend until completely smooth. Add the egg product (or egg), Parmesan cheese, and black pepper. Cover and blend again just until everything is combined.
5. Carefully spoon about 3 tablespoons of the tofu filling into each cooked pasta shell. Arrange the filled shells, filling-side up, on top of the sauce in your prepared baking dish. Spoon the reserved 3/4 cup of sauce over the tops of the shells.
6. Cover the dish with foil and bake for about 35 minutes, or until everything is heated through and bubbly. Remove the foil and sprinkle the mozzarella cheese evenly over the top.
7. Bake, uncovered, for another 2 minutes, just until the cheese is perfectly melted. Let the dish stand for 10 minutes before serving. This helps the shells set up. If desired, garnish with a sprinkle of fresh basil.
Nutritional Information
• Nutrition Facts
• PER SERVING: 234 calories, 5 g total fat (2 g saturated fat), 10 mg cholesterol, 357 mg sodium, 32 g carbohydrates, 3 g fiber, 14 g protein.
Pro Tips
• Cook a few extra pasta shells; some will inevitably tear during the boiling process, so it’s great to have backups.
• For a richer, thicker filling, gently press the silken tofu between paper towels for 15-20 minutes before blending to remove excess water.
• Boost the veggies by stirring 1 cup of wilted, well-drained chopped spinach into the tofu filling mixture.
• The tomato sauce can be made up to 3 days in advance and stored in the refrigerator for a quicker assembly on a busy night.
FAQ
Q: Can I make these stuffed shells vegan
A: Yes, you can easily adapt this recipe to be fully vegan. For the filling, use a vegan egg substitute (like a flax egg or commercial replacer) and swap the Parmesan and mozzarella for your favorite dairy-free cheese alternatives. Many great vegan Parmesan and mozzarella shreds are available that melt beautifully.
Q: Is this tofu stuffed shells recipe a good source of protein
A: Absolutely! The silken tofu is the star of the filling and provides a significant amount of plant-based protein, making this a satisfying and well-rounded vegetarian meal. Each serving contains 14 grams of protein.
Q: Can I prepare these vegetarian stuffed shells ahead of time
A: This recipe is perfect for meal prep. You can assemble the entire dish (without the final mozzarella topping), cover it tightly, and refrigerate it for up to 2 days before baking. You may need to add 5-10 minutes to the initial covered baking time. You can also freeze the assembled, unbaked dish for up to 3 months.
Q: How can I add more vegetables to this dish
A: It’s easy to boost the veggies in this recipe. As suggested in the Pro Tips, stirring 1 cup of wilted, well-drained chopped spinach into the tofu filling is a classic and delicious addition. You could also add finely diced mushrooms or zucchini to the tomato sauce as it simmers.
