Cheesy Spinach Stuffed Shells
For many, nothing is more comforting than the smell of garlicky baked pasta. Cheese is replaced with high-protein tofu and fibre-rich white beans, working to keep those energy levels stable, without skimping out on that trademark “cheesy” taste.
16 jumbo pasta shells or gluten-free jumbo brown rice pasta shells
1 - 12 oz (350 g) package extra-firm tofu, drained
1 cup (250 mL) cooked white beans
1/4 cup (60 mL) nutritional yeast
1 tsp (5 mL) dried garlic powder
1 tsp (5 mL) lemon zest
1 Tbsp (15 mL) lemon juice
1/4 tsp (1 mL) grated nutmeg
1/4 tsp (1 mL) sea salt
1 - 9 oz (255 g) package frozen chopped spinach, defrosted and pressed dry
1 - 28 oz (796 mL) can crushed tomatoes, no salt added
2 Tbsp (30 mL) extra-virgin olive oil
1/4 tsp (1 mL) chili flakes
1/4 cup (60 mL) shredded fresh basil
Preheat oven to 350 F (180 C).
Cook pasta shells according to package directions. Drain and set aside.
In food processor, purée tofu, white beans, nutritional yeast, garlic powder, lemon zest, lemon juice, nutmeg, salt, and 1/4 cup (60 mL) water until smooth. Add spinach, pulse until roughly incorporated, not completely blended. Set aside.
In bowl, combine tomatoes, olive oil, and chili
flakes. Add 1 cup (250 mL) sauce to bottom of 9 x 13 in
(23 x 33 cm) casserole dish. Spoon prepared tofu filling into shells and arrange in dish. Cover shells with remaining tomato sauce. Cover with parchment and bake for 40 minutes, until bubbling. Garnish with fresh basil before serving.
Serves 4.
Each serving contains: 423 calories; 28 g protein; 12 g total fat (2 g sat. fat, 0 g trans fat); 62 g total carbohydrates (6 g sugars, 13 g fibre); 208 mg sodium
source: "Vegan Comfort Foods", alive #387, January 2015
Cheesy Spinach Stuffed Shells
Allison Day, RHN, is a nutritionist, blogger, and cookbook author. Check out her cookbooks, Whole Bowls and Purely Pumpkin (Skyhorse Publishing, 2016).
