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March 10, 2014

Italian-Herbed Stuffed Pasta Shells


  • Serve up a plate of stuffed pasta shells for an easy-to-make classic tasty enough to please anyone's palate. Ken Botts

Serves 4

1/2 12-ounce box (170g) of jumbo shells
1 10-ounce package (280g) frozen chopped spinach, thawed and drained (or 1 bunch fresh spinach, washed)
1 pound (450g) firm tofu
1 tablespoon sugar or agave
1/4 cup (60ml) unsweetened soy milk
1/2 teaspoon garlic powder
2 tablespoons lemon juice
3 teaspoons fresh basil, minced
2 teaspoons salt (omit if sodium is a concern)
1 14-ounce jar (400g) of your favorite tomato sauce

Cook the pasta shells according to the package directions. Drain the shells, and set them aside to cool.

Preheat the oven to 400 F (204 C).

Squeeze the spinach as dry as possible and set it aside. If using fresh spinach, blanch it in boiling water for about a minute, strain, and set aside.

Place the tofu, sugar or agave, soy milk, garlic powder, lemon juice, basil, and salt into a food processor or blender, and blend until smooth. Stir in the spinach.

Cover the bottom of a 9- by 13-inch baking dish with a thin layer of tomato sauce. Spoon 1 tablespoon of the tofu filling into each of the shells and place them in the baking dish. Top the stuffed shells with remaining tomato sauce. Bake for 25 to 30 minutes.

Recipe adapted from PeTA.


All figures are per serving (1/4 recipe).

Calories: 351
Fat: 8 g 
Carbs:  52g
Fiber: 7 g
Protein: 19 g
Sodium: 6,420.5 mg (or 442 mg if extra salt is omitted)