Plant-Based "Ricotta" & Kale Stuffed Pasta Shells | Healthy & Vegan
by Cathy ConnallyPlant-Based "Ricotta" & Kale Stuffed Pasta Shells | Healthy & Vegan
Rated 5 stars by 1 users
Category
Main Couse
Servings
8
Prep Time
10 minutes
Calories
410
Experience the ultimate comfort food without the dairy coma. These "Ricotta" Kale Stuffed Pasta Shells blend a nostalgic family recipe with modern, plant-based nutrition. By swapping traditional cheese for creamy silken tofu and nutrient-packed kale, we’ve created a dish with zero cholesterol and 70% less saturated fat than the original.
Flavours: Creamy tofu sits in for ricotta, providing great texture and flavor when paired with our signature Nut Parm.
Benefits: Experience one-third fewer calories, 15% of the saturated fat, zero cholesterol, and one-third the sodium of traditional recipes—plus a boost of vitamins A, C, K, iron, and calcium from the kale.Author:
Cathy Connally
Ingredients
-
4 cloves fresh garlic, minced
-
4 cups (packed) fresh kale leaves
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12 oz silken tofu
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½ cup diced onion
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6 almonds, optional
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1 tsp low sodium tamari
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2 tbsp fresh lemon juice
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1 tsp lemon zest
- 1-1/4 cups marinara sauce (see note 1)
- 1/2 cup “nut” Parm cheese for garnish (see note 2)
Filling
Sauce
Directions
- Preheat the oven to 375°F( 190°C.
- Boil the water for the pasta. Put the kale leaves into the pasta water for 3-5 minutes until tender. Remove the kale from the water and place in food processor.
- Par boil the pasta in the same water the kale was blanched in, a little less than al dente. Drain and set aside.
- Place the filling ingredients into a food processor and blend until smooth. Set aside.
- When the pasta is par boiled (cook less than al dente because the pasta will cook more in the oven), drain and rinse it in cold water and set aside. Make sure you use enough water so that the shells do not stick together.
- Place 1½ cups of marinara sauce in the bottom of the pan and spread it out.
- Select the most open and unbroken pasta shells and place them into the pan open side up. Use the rest of the shells with any other recipes or left over sauce.
- Place the filling in a pastry bag (if using) or a spoon to and fill the shells. Be generous but do not overfill. Place extra sauce on top. Sprinkle Nut Parm on top.
- Cover with a pan lid or other cover (aluminum foil) for 20-25 minutes. Remove the cover and set the pan aside to cool for five minutes. Serve warm with extra Nut Parm, Italian Parsley or other garnish.
Note 1
Use purchased low salt marinara sauce or use two cans (14 oz) pureed tomato sauce with no salt added. Add ½ cup diced onions and 2-3 cloves garlic, diced. Add 1 tsp each: basil, oregano, thyme, rosemary and sage. Cook for 5-7 minutes in a sauce pan and set aside.
Note 2
Nut Parm recipe swapping hemp hearts. See recipe on https://flavourwithbenefits.com/blogs/recipes
Recipe Note
Equipment: Large lasagna pan, food processor, large pot, pasta drainer, pastry bag, foil or pan lid
Nutrition
Calories 410, Fat 12 grams, Saturated Fat 1.7 grams, Cholesterol 0 milligrams, Carbs 60 grams, Sugar 8 grams, Fiber 8 grams, Protein 19 grams, Sodium 270 milligrams