Tofu and Spinach Stuffed Shells

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Nutritional Info
  • Servings Per Recipe: 10
  • Amount Per Serving
  • Calories: 250.7
  • Total Fat: 6.7 g
  • Cholesterol: 11.5 mg
  • Sodium: 558.7 mg
  • Total Carbs: 39.0 g
  • Dietary Fiber: 2.5 g
  • Protein: 12.6 g

View full nutritional breakdown of Tofu and Spinach Stuffed Shells calories by ingredient


I altered a recipe from Cooking Yourself Thin because I use tofu with recipes like this to increase protein and reduce fat. I altered a recipe from Cooking Yourself Thin because I use tofu with recipes like this to increase protein and reduce fat.
Number of Servings: 10


    12 ounces (1 box) jumbo pasta shells (approximately 40 shells)

    For the tomato sauce:

    1 28-ounce can peeled plum tomatoes in juice
    1 14-ounce can peeled plum tomatoes in juice
    2 teaspoons olive oil
    1 tsp onion powder
    4 cloves garlic, sliced thin
    2 sprigs fresh basil
    2 tbsp tomato paste

    For the stuffing:

    1-10 ounce bag baby spinach
    Salt and pepper
    2 teaspoons olive oil, plus extra for serving
    2 cups sliced or chopped zucchini
    1 pkg Mori Nu Extra Firm Tofu
    2 cups shredded reduced-fat, part-skim mozzarella cheese
    2 tablespoons chopped parsley


1. Spray a baking sheet lightly with cooking spray. Bring a large pot of salted water to a boil. Add the shells, and partially cook 6 to 7 minutes — they should have started to become tender but will still be firm to the bite. Drain in a colander, and immediately transfer to the oiled baking sheet, spreading them out in a single layer so that they don’t stick together. Let cool.

2. For the sauce, pour the tomatoes into a bowl and mash with your hands, or pulse in food processor to chop. Heat the oil in a large saucepan over medium-low heat. Add the onion powder and garlic. Cook, stirring, for 1 minute. Cover, reduce heat to very low and cook until vegetables are softened, about 5 minutes. (Check a few times during cooking; if vegetables begin to brown, add 2 teaspoons water and stir.) Add the tomatoes with juice, basil and 1/2 teaspoon salt. Bring to a simmer, cover and simmer gently 5 minutes. Then add tomato paste and simmer very gently, partially covered, until thickened, about 20 minutes. Scrape into another container with a rubber spatula; set aside.

3. Add the spinach and 1/2 teaspoon salt to the skillet. Place over medium heat, cover and cook, tossing every now and then with tongs for even cooking, until wilted, 5 to 6 minutes. Drain, and let cool, then squeeze out as much liquid as you can, and chop. Transfer to a bowl; set aside.

4. In the same skillet, heat the oil over medium heat. Add the zucchini and 1/4 teaspoon salt and cook, stirring every now and then, until tender and lightly browned, 5 to 7 minutes. Add to the bowl with the spinach. Add the tofu, 1 cup of the mozzarella, the parsley, and stir to combine.

5. Preheat the oven to 350 degrees.

6. Spoon a thin layer of sauce over the bottom of two 9-x-13-inch baking dishes. Fill the cooked shells with the tofu-cheese mixture, about 1 tablespoon per shell, and arrange the shells side by side in a single layer in the prepared dishes. Spoon the remaining sauce over the shells, and then sprinkle with 1 cup of the mozzarella.

7. Cover with aluminum foil, and bake until the filling is heated through and the cheese is melted, 25 to 30 minutes.

(10.5 servings: 1 serving equals two stuffed shells. My box had 21 shells plus broken pieces.)

Number of Servings: 10.5

Recipe submitted by SparkPeople user .