Vegan Stuffed Shells Recipe: Tofu Ricotta & Homemade Marinara Sauce
Delicious Vegan Stuffed Shells: A Healthy Indulgence
Stuffed shells are a timeless Italian classic, but what if I told you that you could enjoy this comfort food without compromising your health? Vegan stuffed shells made with tofu ricotta cheese are a game-changer in the world of plant-based cooking. Embracing the goodness of tofu, these stuffed shells offer a wonderful twist to the traditional recipe while packing a punch of health benefits.
The Magic of Tofu Ricotta Cheese
Tofu, made from soybeans, is an excellent plant-based source of protein. When crafted into tofu ricotta cheese, it becomes the star of this stuffed shells recipe. Its creamy texture and versatility make it a perfect alternative to dairy-based ricotta.
Tofu is a nutritional powerhouse, providing a rich source of essential amino acids, iron, calcium, and other micronutrients. It’s low in saturated fats and cholesterol, making it heart-friendly and suitable for individuals looking to reduce their intake of animal products. Moreover, tofu contains isoflavones, which have been linked to various health benefits, including potentially reducing the risk of certain cancers and improving bone health.
When transformed into a ricotta-like consistency by blending it with lemon juice, nutritional yeast, garlic, and herbs, tofu becomes a flavor-packed, dairy-free cheese alternative that offers a creamy and satisfying filling for the shells.
Versatility and Allergy-Friendly
The beauty of tofu ricotta lies not only in its health benefits but also in its versatility. This cheese alternative can be used in a variety of dishes, from lasagna and stuffed shells to dips and spreads. Its adaptability in different recipes allows for a diverse and flavorful culinary experience while maintaining a health-conscious approach to cooking.
Heart-Healthy Option
One of the most significant health benefits of tofu ricotta cheese is its potential to promote heart health. Tofu is low in saturated fats and cholesterol, making it a heart-friendly alternative to dairy-based cheeses. Consumption of tofu has been linked to a reduction in LDL cholesterol levels, often referred to as “bad” cholesterol, lowering the risk of heart disease and related complications.
Additionally, tofu contains isoflavones, which are plant compounds with antioxidant properties. These isoflavones might contribute to improved blood vessel function and may assist in reducing the risk of cardiovascular diseases.
The Power of Cannellini Beans
Cannellini beans are a nutritional treasure trove. Packed with protein, fiber, and an array of vitamins and minerals, these beans contribute significantly to a balanced diet. Their protein content makes them an ideal component for those following a vegetarian or vegan diet, as they offer a complete source of protein when combined with tofu.
The beans also contain a considerable amount of fiber, promoting digestive health and providing a sense of fullness, which can aid in weight management. Additionally, they are rich in essential minerals such as iron, magnesium, and potassium, which are crucial for various bodily functions.
The Fusion: Cannellini Beans and Tofu Ricotta
The marriage of cannellini beans and tofu in the creation of a ricotta-like cheese yields a velvety, creamy texture. The beans add depth to the flavor profile and enhance the nutritional value of the tofu base. This amalgamation not only boosts the protein content but also enriches the dish with essential nutrients, elevating its health benefits.
Health Benefits of Cannellini Beans in Tofu Ricotta
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Enhanced Protein Content: The combination of cannellini beans and tofu significantly boosts the protein content, making it an ideal choice for vegetarians and vegans.
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Rich in Fiber: Both cannellini beans and tofu are rich in fiber, promoting digestive health and aiding in maintaining healthy cholesterol levels.
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Nutrient-Rich: Cannellini beans bring essential minerals and vitamins to the table, fortifying the dish with iron, magnesium, potassium, and B-vitamins.
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Reduced Caloric Load: Tofu, being lower in calories compared to traditional ricotta, offers a lighter alternative, suitable for those mindful of their calorie intake.
The Health Benefits of Homemade Sauce
A meal is incomplete without a good sauce, and the homemade marinara sauce that accompanies these stuffed shells contributes both flavor and nutritional benefits.
Homemade marinara sauce, crafted from fresh tomatoes, onions, garlic, and herbs, is a far healthier alternative to store-bought sauces, which might contain added sugars, preservatives, and excess sodium. Tomatoes, a key ingredient in marinara sauce, are a great source of antioxidants, including lycopene, which has been associated with reducing the risk of chronic diseases and promoting heart health.
The use of fresh ingredients allows you to control the amount of salt and sugar in the sauce, making it a healthier option without compromising on taste. This sauce not only enhances the flavor of the dish but also provides a range of nutrients essential for a balanced diet.
Vegan Stuffed Shells Recipe: Tofu Ricotta & Homemade Marinara Sauce
Ingredients
- Ingredients
- 1 box Large Whole Wheat Shells
- Tofu Ricotta Cheese Filling
- 2 pkgs Firm Tofu
- 1 15oz can Cannellini Beans
- 4 cloves Garlic
- 1/4 cup Nutritional Yeast
- 2 Tbsp Italian Seasoning
- Sauce
- 2 28oz cans Tomato Puree
- 1 medium Onion Diced
- 3 cloves Garlic
- 1 Tsp Dried Basil
- 1 Tsp Garlic Salt
- 1 Tsp Onion Power
- 1 Tsp Garlic Powder
- 1 Tsp Oregano
- 1 Tsp Coconut Sugar Optional
- 2 Tbsp Tomato Paste
Instructions
- Instructions
- In a large pot boil shells according to package until soft.
- In a food processor make the tofu ricotta cheese
- Drain the tofu and pat dry with paper towel. Add to food processor.
- Add in can of drained cannellini beans.
- Add in garlic cloves, nutritional yeast and 2 tablespoons of Italian seasoning.
- Blend until smooth and creamy.
- Tomato Sauce
- In a large pot sauté onion on medium high until translucent.
- In in garlic and sautee another 2-3 minutes.
- Add in tomato puree.
- add in seasonings.
- Turn temp down and let the sauce simmer for 20 minutes.
- Assemble Dish
- Cover the bottom of a 9 x 13 pan with sauce.
- Fill each shell with the tofu ricotta cheese and place into pan.
- Top with more sauce.
- Sprinkle nutritional yeast on top of shells.
- Cover pan with foil and bake at 425 for 30-35 minutes.
Vegan stuffed shells made with tofu ricotta and homemade marinara sauce not only offer a delightful dining experience but also present a myriad of health benefits. This plant-based take on a classic Italian dish is a testament to the incredible versatility and nutritional value of tofu. The homemade sauce further elevates the dish with its fresh, nutrient-rich ingredients, making it a wholesome and satisfying meal for vegans and non-vegans alike.