Tofu And Spinach Stuffed Shells In Tomato Sauce
Creamy tofu and spinach stuffed shells bathed in savory tomato sauce, perfect for a comforting vegetarian meal. Rich flavors complemented by herbs and melted cheese make it a family favorite.
Ingredients
- 3 cups tomato sauce ⓘ
- 1 1/2 teaspoons dried basil ⓘ
- 4 cloves garlic, minced ⓘ
- 1 1/2 teaspoons fresh parsley ⓘ
- 1/2 teaspoon dried oregano ⓘ
- salt ⓘ
- freshly ground pepper ⓘ
- 1 pound tofu, drained and mashed ⓘ
- 1 pound mozzarella cheese, shredded ⓘ
- 10 ounces frozen spinach, thawed, chopped, drained, and squeezed dry ⓘ
- 1 egg, beaten ⓘ
Instructions
- Combine tomato sauce, dried basil, minced garlic, fresh parsley, dried oregano, salt, and pepper; set aside.
- Blend tofu, shredded mozzarella, thawed chopped spinach, beaten egg, and dried basil in a food processor; set aside.
- Place approximately 2 tablespoons of the filling into each cooked shell.
- Arrange the filled shells in a microwave-safe baking dish.
- Pour the sauce over the shells and sprinkle with Parmesan cheese.
- Cover and microwave on high until heated through, about 2 to 4 minutes.
Tips & Substitutions
For a creamier filling, consider adding a bit of ricotta cheese to the tofu mixture. If you're looking for a vegan option, replace the egg with a flaxseed egg (1 tablespoon ground flaxseed mixed with 2.5 tablespoons water). You can also use store-bought pasta sauce for a quicker option. Add a pinch of red pepper flakes for an extra kick.
Serving Suggestions
These stuffed shells pair beautifully with a side salad or garlic bread for a complete meal. You can also serve them alongside roasted vegetables for a hearty vegetarian dish. For a twist, consider sprinkling some fresh basil on top before serving to enhance the flavors.
Storage & Reheating
To store leftovers, place the stuffed shells in an airtight container in the refrigerator for up to 3 days. To reheat, cover the dish with a microwave-safe lid and heat on high for 2 to 3 minutes or until warmed through. You can also bake them in the oven at 350°F for 15-20 minutes.
Nutrition & Diet Analysis (per serving)
Each serving of Tofu And Spinach Stuffed Shells In Tomato Sauce contains roughly 402 calories, with 15g protein, 82g carbohydrates, and 11g fat. It is an excellent source of iron (210% of the Daily Value), dietary fiber (149% of the Daily Value), and calcium (125% of the Daily Value). Note that it is relatively high in sodium, at 863mg per serving (38% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use fresh spinach instead of frozen?
Yes, you can use fresh spinach! Just sauté it briefly in a pan until wilted, then chop and drain before adding it to the filling. This adds a vibrant flavor and texture to the dish.
What can I substitute for mozzarella cheese?
If you prefer a non-dairy option, try using a plant-based mozzarella substitute. Alternatively, you can use ricotta or cottage cheese for a different texture. Both will work well with the other ingredients.
How can I make this recipe gluten-free?
To make this dish gluten-free, simply use gluten-free pasta shells. Check the sauce ingredients as well, ensuring the tomato sauce is gluten-free. Many brands offer gluten-free options that are just as delicious.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).