Quick & Zesty Healthy Vegetarian Stuffed Pasta Shells Recipe

Pasta shells brimming with vibrant vegetables offer a delightful twist on classic comfort food.

Creamy ricotta and spinach create a perfect filling that melts in your mouth.

Mediterranean herbs dance through each bite, promising rich, satisfying flavors.

Nutrient-packed ingredients transform simple shells into a nourishing masterpiece.

Cheesy and light, this dish brings excitement to your dinner table.

Colorful and inviting, these stuffed shells will make you fall in love with vegetarian cooking.

You’ll want to savor every single delectable morsel.

Healthy Vegetarian Stuffed Pasta Shells Overview

• Swap ingredients to match personal taste preferences or dietary needs, making this recipe adaptable for different palates and nutrition goals.
• Packed with protein-rich cheeses, nutrient-dense sweet potato, and iron-loaded spinach, creating a balanced and wholesome meal without meat.
• Minimal prep work, straightforward cooking steps, and simple ingredients ensure a stress-free cooking experience for busy individuals or families.
• Cheesy, colorful stuffed shells appeal to children while sneaking in vegetables, making it an excellent way to encourage healthy eating habits.

Ingredients for Vegetarian Stuffed Pasta Shells

• Pasta Shells: Large pasta shells perfect for holding a creamy, vegetable-rich filling.

• Ricotta Cheese: Soft, creamy cheese that provides a smooth and rich texture to the filling.
• Spinach: Nutrient-dense green vegetable that adds color and earthy flavor to the mixture.
• Mozzarella Cheese: Melty cheese that contributes a stretchy, gooey element to the stuffed shells.
• Parmesan Cheese: Sharp, aged cheese that enhances the overall savory profile of the dish.
• Sweet Potato: Adds natural sweetness and provides a nutritious base for the filling.
• Egg: Helps bind the filling ingredients together and creates a cohesive texture.

• Breadcrumbs, Garlic Powder, Salt, Pepper: Seasonings that add depth of flavor and help absorb moisture in the filling.

• Marinara Sauce: Classic tomato-based sauce that adds moisture and traditional Italian flavor.
• Fresh Basil: Aromatic herb used for garnishing and adding a fresh, herbal note to the dish.

Cooking Healthy Vegetarian Stuffed Pasta Shells

Step 1: Boil Pasta Shells

Grab your pasta shells and cook them in boiling water.

Keep them slightly undercooked so they stay firm and delicious.

Drain the shells and let them cool down while you prepare the filling.

Step 2: Create Creamy Vegetable Filling

• Ricotta cheese
• Chopped spinach (squeeze out extra moisture)
• Mozzarella cheese
• Parmesan cheese
• Mashed sweet potato
• Breadcrumbs
• Garlic powder
• Salt
• Pepper
• Egg

Blend everything together until the mixture looks smooth and feels well-mixed.

Step 3: Stuff Those Shells

Carefully fill each pasta shell with the luscious vegetable and cheese mixture.

Gently place the stuffed shells into a baking dish.

Step 4: Bake to Perfection

Heat your oven to 375F (190C).

Spread a thin layer of marinara sauce on the bottom of the baking dish.

Arrange the stuffed shells beautifully and pour the remaining sauce over them.

Cover the dish with foil and bake for 25-30 minutes until the filling sets and everything looks bubbly and delicious.

Step 5: Serve and Enjoy

Pull the dish out of the oven and let it rest for a few minutes.

Sprinkle fresh basil on top and serve this mouthwatering vegetarian meal to your eager guests!

Helpful Tips for Vegetarian Stuffed Pasta Shells

• Slightly undercook pasta shells to prevent them from becoming mushy during baking, ensuring a perfect texture when finished.
• Thoroughly drain frozen spinach by pressing out excess water to prevent a watery filling and maintain the stuffed shells' structural integrity.
• Experiment with different cheese combinations like ricotta, mozzarella, and feta to create unique flavor profiles and add depth to the dish.
• Add cooked quinoa or lentils to the filling for an extra protein punch, making the dish more nutritionally balanced and satisfying.
• Prepare the stuffed shells in advance and refrigerate, then bake when ready to serve, saving time and making meal prep easier.

How to Store and Reheat Vegetarian Stuffed Pasta Shells

• Store leftovers in an airtight container within 2 hours of cooking. Keep in the refrigerator for up to 3-4 days, ensuring the stuffed shells remain fresh and delicious.
• Wrap individual portions or the entire dish tightly in plastic wrap and aluminum foil. Freeze for up to 2-3 months. Place a date label to track storage time.
• Thaw overnight in the refrigerator. Preheat oven to 350F, cover with foil to prevent drying, and warm for 15-20 minutes until heated through. Add a splash of marinara sauce to maintain moisture.
• Place individual shells on a microwave-safe plate, cover with a damp paper towel. Heat in 30-second intervals, stirring between each, until thoroughly warm. Check temperature to ensure even heating.

Pairing Ideas for Vegetarian Stuffed Pasta Shells

• Pair with Crisp White Wine: A chilled Pinot Grigio or Sauvignon Blanc cuts through the creamy richness of the stuffed shells, balancing the dish's robust flavors with its bright, zesty notes.
• Complement with Fresh Arugula Salad: Toss peppery arugula with lemon vinaigrette, creating a light, tangy side that refreshes the palate and adds a crisp contrast to the warm, cheesy pasta.
• Match with Roasted Garlic Bread: Serve toasted crusty bread rubbed with roasted garlic, providing a crunchy texture that absorbs the marinara sauce and enhances the overall dining experience.
• Serve with Sparkling Water with Lemon: Add a slice of fresh lemon to sparkling water, offering a clean, effervescent drink that cleanses the palate between bites of the rich, cheesy shells.

Variations on Vegetarian Stuffed Pasta Shells

• Vegan Protein Powerhouse: Replace ricotta with tofu, use nutritional yeast instead of cheese, and add mashed chickpeas for extra protein and texture.
• Gluten-Free Comfort: Swap pasta shells with gluten-free pasta shells or zucchini boats, use gluten-free breadcrumbs, and ensure all other ingredients are certified gluten-free.
• Low-Carb Veggie Delight: Replace pasta shells with roasted bell pepper halves or large portobello mushroom caps, use cauliflower rice instead of sweet potato, and increase vegetable content.
• Mediterranean Fusion: Incorporate roasted red peppers, sun-dried tomatoes, and crumbled feta cheese alternative, add oregano and thyme for a Mediterranean flavor profile.

FAQs

• Is this recipe suitable for vegans?

No, the recipe contains dairy products like ricotta, mozzarella, and Parmesan cheese, and also includes an egg. Vegans would need to substitute these ingredients with plant-based alternatives.

• Can I make this recipe gluten-free?

Yes, use gluten-free pasta shells and ensure your breadcrumbs and marinara sauce are gluten-free. Always check ingredient labels carefully.

• What nutritional benefits does this dish offer?

This recipe provides protein from cheese and egg, vitamins from spinach and sweet potato, and complex carbohydrates. The sweet potato adds extra fiber and nutrients like vitamin A and potassium.

• How difficult is this recipe for beginners?

This recipe is beginner-friendly. The steps are straightforward, and the technique of stuffing shells is simple. Even novice cooks can successfully prepare this dish with basic kitchen skills.

Stuffed Pasta Shells (Vegetarian) Recipe

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4.7 from 20 reviews

• Total Time: 50 minutes
• Yield: 4 1x

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Description

Succulent Stuffed Pasta Shells deliver a Mediterranean-inspired vegetarian feast that dances with creamy ricotta and fresh herbs. Cheese-lovers and plant-based gourmets will savor each comforting, flavor-packed bite of this simple yet elegant Italian classic.

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Ingredients

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Main Ingredients:

• 20 large pasta shells
• 1 cup (237 ml) ricotta cheese
• 1 cup (237 ml) spinach, chopped
• 2 cups (473 ml) marinara sauce
• 1/2 cup (118 ml) grated mozzarella cheese
• 1/2 cup (118 ml) cooked sweet potato, mashed

Cheese and Binding Ingredients:

• 1/4 cup (59 ml) grated Parmesan cheese
• 1 large egg
• 1/4 cup (59 ml) breadcrumbs

Seasoning and Garnish:

• 1/2 teaspoon garlic powder
• Salt to taste
• Pepper to taste
• Fresh basil (for garnish)

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Instructions

1. Prepare pasta shells by gently boiling in salted water until slightly undercooked, maintaining a firm texture. Drain and allow to cool on a clean kitchen towel, preventing them from sticking together.
2. Create a rich, creamy filling by blending ricotta, mozzarella, and Parmesan cheeses with finely chopped spinach. Incorporate mashed sweet potato, breadcrumbs, garlic powder, salt, and pepper for depth of flavor. Bind the mixture with a whisked egg, ensuring a smooth, cohesive consistency.
3. Carefully fill each pasta shell with the vegetable-cheese mixture, using a small spoon to distribute evenly without tearing the delicate shells.
4. Preheat oven to 375F (190C). Spread a thin layer of marinara sauce across the bottom of a baking dish to prevent sticking and add moisture.
5. Arrange stuffed shells in the prepared dish, nestling them close together. Pour remaining marinara sauce over the shells, ensuring complete coverage.
6. Cover the baking dish with aluminum foil, creating a sealed environment for even cooking. Bake for 25-30 minutes until the filling is heated through and sauce is bubbling.
7. Remove from oven and let rest for 5 minutes, allowing the filling to set and flavors to meld. Garnish with fresh basil leaves for a bright, aromatic finish before serving.

Notes

• Ensure pasta shells are slightly undercooked to prevent becoming mushy during baking, maintaining a perfect al dente texture.
• Use fresh spinach or thoroughly drain frozen spinach to avoid excess moisture, which can make the filling watery and compromise the dish’s consistency.
• Experiment with different cheese combinations like goat cheese or ricotta alternatives for those with dairy sensitivities, creating versatile flavor profiles.
• Replace egg with ground flaxseed or chia seed mixture for a vegan-friendly version, keeping the binding properties intact while accommodating plant-based dietary needs.

• Prep Time: 20 minutes
• Cook Time: 30 minutes
• Category: Dinner, Lunch
• Method: Baking
• Cuisine: Italian

Nutrition

• Serving Size: 4
• Calories: 360
• Sugar: 6 g
• Sodium: 600 mg
• Fat: 12 g
• Saturated Fat: 5 g
• Unsaturated Fat: 7 g
• Trans Fat: 0 g
• Carbohydrates: 48 g
• Fiber: 4 g
• Protein: 16 g
• Cholesterol: 70 mg