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Vegan Stuffed Shells with protein-packed tofu, superfood kale, and savory pumpkin are easy enough for a weeknight, yet impressive enough for guests. A delicious, comforting meatless meal!
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This recipe for Vegan Stuffed Shells with tofu, pumpkin, and kale is loosely based off of one from Terry Walter’s cookbook, Clean Food. Not exactly traditional Italian fare, but so tasty nonetheless!
It’s light, yet hearty with plenty of protein. And it’s easier to put together than it looks!
Despite all the healthy ingredients, my kids love these, too!
Ingredients you need
Ingredient notes and substitutions
Pasta ~ You’ll need the jumbo pasta shells for this recipe. Cook them in well salted water until they are just barely al dente. They will continue cooking in the oven.
Use gluten-free pasta shells if you wish.
If you are really short on time and don’t want to stuff the shells, try using small or medium shells and mixing them with the filling and sauce, much like a pasta bake instead of stuffed pasta.
Aromatics ~ Onion and garlic for some great flavor.
Tofu ~ This recipe uses crumbled firm tofu to replace the ricotta that is traditionally found in stuffed shells. It keeps the filling light, yet protein packed and hearty.
If you want something creamier for the filling, try my vegan ricotta spread made from cashews, which I use in my Vegetable Lasagna!
Pumpkin ~ Pumpkin might seem like a strange ingredient here, but it has a mild flavor and creamy texture that works perfectly to balance the crumbly tofu and earthy sage.
Kale ~ You know I always add in some leafy greens wherever I can and these vegan stuffed shells are no exception. Chop the kale small and mix it right into the pumpkin tofu mixture.
You can use any type of kale here. Curly kale or lacinato kale ( also called dinosaur kale or tuscan kale) will both work.
Fresh spinach may be used in place of the kale.
Spices ~ You don’t need a lot of spices for this recipe. Just some dried sage, dried basil, salt and pepper. Dried oregano or Italian seasoning can be used instead of, or in addition to, the basil.
You can add some fresh basil right before serving, too, if you like.
Tomatoes ~ A can of crushed tomatoes works great. Tomato sauce or your favorite jarred pasta sauce may be used instead.
If you like a little bit of heat, try my homemade Spicy Marinara.
Extras ~ Feel free to top this off with your favorite vegan mozzarella cheese or a sprinkle vegan parmesan cheese.
You could also stir a tablespoon or two of nutritional yeast into the tofu mixture for a little cheesiness.
How to make the recipe
Please scroll down to the recipe card for exact ingredient measurements and instructions.
Cook the pasta shells according to package directions in well salted water until just al dente. Drain and set them aside to cool.
Meanwhile, sauté the onions until soft and translucent. Then add the garlic and spices (1).
Add the tomatoes and simmer 10 to 15 minutes (2).
Crumble the tofu into a mixing bowl (3). Add the pumpkin (4) chopped kale, and sage (5) and stir well to combine (6). Set aside.
Spread some of the sauce evenly over the bottom of a baking dish (7).
Once the shells are cool enough to handle, stuff each one with 2 to 3 tablespoons of the filling and place them tightly into the baking dish (8).
Spoon the remaining sauce over the stuffed shells and bake until warmed through (9).
Serving suggestions
Serve these vegan stuffed shells with a simple side salad, easy garlic green beans, and of course, some vegan garlic bread!
I like to serve it with extra sauce on the side for those that want extra. You can make extra sauce or just hold a little back when topping the shells so you have some for later.
Storage
Meal prep: These vegan stuffed shells can easily be made ahead and stored in the fridge overnight until you are ready to bake.
Fridge: Store leftovers in an air-tight container in the fridge for 3 to 4 days.
Freezer: You can also freeze this dish. Assemble the recipe, but do not bake. Wrap tightly in plastic wrap and then foil and freeze for up to 3 months. When ready, thaw in the fridge overnight, remove the plastic wrap but place the foil back on, then bake according to recipe directions, allowing for about 10 extra minutes baking time.
Pro tips and tricks
~ You likely won’t have enough filling or enough room in the baking dish for the entire box of shells. However, they are fragile and may tear, so I suggest cooking the whole box anyway so you have extras, if necessary.
~ Do not overcook the pasta shells. They will continue cooking in the oven, so drain them when they are just al dente.
~ After draining the pasta, transfer them to a large plate or baking sheet in one even layer. If you leave them in a heap, they will stick together and may tear when you attempt to pull them apart.
~ Allow the shells to cool slightly before attempting to stuff them so you don’t burn your fingers.
~ If you like a smoother filling, blend the tofu and pumpkin in a food processor before adding the kale.
~ Make extra sauce to serve on the side for those that like it extra saucy.
~ For a gluten-free option, choose gluten-free pasta shells.
~ For an oil-free option, sauté the onions in water or vegetable broth.
~ For meal prep, simply prepare the dish as directed up until baking. Cover tightly with foil and store in the fridge until ready to bake. This dish can be made up to 1 day in advance.
FAQs
Yes! While oven ready lasagna noodles are quite common these days, I haven’t yet found any jumbo shells like that. These pasta shells do need to be cooked first.
If you can’t have soy or just don’t want to use tofu, you can use my homemade vegan ricotta or your favorite store bought brand instead.
I hope you love this recipe as much as we do! If you tried it, please use the star rating system in the recipe card and leave a comment with your feedback. ⭐️⭐️⭐️⭐️⭐️
For even more easy family recipes, be sure to check out my cookbook, The Meatless Monday Family Cookbook!
Vegan Stuffed Shells with Tofu, Pumpkin, and Kale
Ingredients
- 1 box (12 oz) jumbo shells gluten free, if desired
Tomato sauce
- 1 tablespoon extra virgin olive oil optional (for oil-free use 3-4 tablespoons water)
- 1 yellow onion diced
- 2 cloves garlic minced
- 2 teaspoons dried basil
- 1 teaspoon salt or to taste
- ½ teaspoon black pepper or to taste
- 1 can (28 oz) crushed tomatoes
Tofu filling
- 1 block (14 or 16 oz) firm tofu drained and pressed
- 1 can (15 oz) pure pumpkin purée
- 1 teaspoon dried sage
- 1 cup chopped kale
Instructions
- Preheat oven to 350°F.
- Cook the pasta shells in well salted water according to package directions until just al dente. Drain. Transfer to a large plate or baking sheet in one even layer to cool.
- Meanwhile, heat the oil in a non-stick skillet over medium heat. Add the onion and sauté until soft and translucent, about 4 to 5 minutes. Add the garlic, basil, salt and pepper and sauté until fragrant, about 1 to 2 minutes. Add the tomatoes, stir well, and simmer for 10 to 15 minutes.
- While the sauce is simmering, crumble the tofu into a mixing bowl. Add the pumpkin, sage and chopped kale. Mix thoroughly. Set aside.
- Pour about 1 cup of sauce into the bottom of a 9×13 pan and spread evenly. Using a spoon, stuff each pasta shell with about 2 tablespoons of the tofu mixture and place them in a single layer in the dish. Pour the rest of the sauce over the top of the shells.
- Bake for 20 to 30 minutes until heated through.
Notes
* To press tofu: Line a plate with paper towels (or a clean kitchen towel), put the tofu on the towel and place another paper towel and plate on top of the tofu. On the top plate, place a heavy item or two (I use bags of dried beans) to press. Let it press for 20 to 30 minutes. Pat dry and use as directed.
Nutrition
Nutrition values are calculated using online calculators and are estimates only. Please verify using your own data.
Sarah
Pumpkin and pasta are so perfect together! I make something similar with lasagna noodles but I know my girls would love these shells!
Jenn S.
Lasagna noodles sound great too…and probably easier. 🙂
Beth
Those look so good! My husband would love these! If I sneak the tofu in! He’ll never know the difference! 🙂
Jenn S.
Just don’t tell him…he’ll probably never know! 🙂 Thanks, Beth!
Kavita Favelle | Kavey Eats
I’m like you, I really enjoy pumpkin and squashes at this time of year, it’s one of the reasons the autumn larder is such a favourite. Love the look of your filling for the pasta shells.
Jenn S.
Fall food is the best! Thanks, Kavita!
Ginny McMeans
That looks absolutely delicious! I love to stuff jumbo shells and I am really looking forward to making this recipe. 17g of protein is great!
Jenn S.
Yay! I hope you love them, Ginny!
Linda
I love pasta shells, always looking for new ways of stuffing them 🙂 your ingredients combination looks great, thanks for sharing!
Jenn S.
Thanks, Linda!
Jagruti
what a delicious way to enjoy seasons best produces..flavourful and tempting!
Jenn S.
Thanks, Jagruti. Enjoy!