Tofu and Spinach Stuffed Shells

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Nutritional Info
  • Servings Per Recipe: 20
  • Amount Per Serving
  • Calories: 163.2
  • Total Fat: 4.2 g
  • Cholesterol: 6.1 mg
  • Sodium: 300.3 mg
  • Total Carbs: 23.6 g
  • Dietary Fiber: 1.8 g
  • Protein: 9.7 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: 20


    40 jumbo pasta 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:

    2 - 9 ounce bags baby spinach
    Salt and pepper
    2 teaspoons olive oil, plus extra for serving
    2 cups sliced or chopped zucchini
    2 pkg Mori Nu Extra Firm Tofu
    226 grams shredded reduced-fat, part-skim mozzarella cheese (about 2 cups)
    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.

(14 servings)

Number of Servings: 20

Recipe submitted by SparkPeople user MRSWEIBULL.

Member Ratings For This Recipe

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    I added ground turkey and the family loved it - 7/26/09

    Reply from MRSWEIBULL (7/27/09)
    Glad you were able to modify it for your family!!