Recipes - Disease-free living through fitness and nutrition
From Coffey Break for Healthy Alternatives

Recipes for those who wish to avoid salt/sugar/oils/flesh foods. For more recipes, books and information, contact [email protected]

Stuffed Shells with Marinara Sauce
Dr. John McDougall, MD


Baked, the tofu has a wonderful creamy texture, which nicely complements the chewy pasta noodles and the spinach filling.

Servings: 8

16 to 24 jumbo pasta shells
2 packages (10 ounces) frozen chopped spinach, thawed and drained
12 ounces soft tofu
12 ounces extra-firm tofu
1 tablespoon granulated sugar
cup nondairy milk (such as almond, rice, soy, hemp, hazelnut, or oat)
1 teaspoon garlic powder
1 teaspoon onion powder
2 tablespoons lemon juice
1 bunch fresh basil, minced
2 teaspoons salt
4 to 6 cups tomato sauce, divided
2 teaspoons minced fresh parsley
2 teaspoons minced fresh thyme
2 teaspoons minced fresh oregano
3 tablespoons toasted pine nuts, ground to a soft crumble
Salt and freshly ground pepper, to taste


  • Preheat the oven to 350.
  • Lightly oil a 9 x 13-inch baking dish.
  • Cook the pasta shells according to package directions, drain well and set aside. Squeeze the spinach as dry as possible and set aside.
  • Place the tofus, sugar, milk, garlic powder, onion powder, lemon juice, basil and salt in a food processor or blender and blend until smooth. Transfer to a large bowl and stir in the spinach.
  • Stuff about 2 rounded tablespoonfuls into each pasta shell.
  • Spread 1 cup or so of tomato sauce over the bottom of the prepared baking dish.
  • Arrange the stuffed shells in a single layer over the sauce and spoon the remaining 3 to 5 cups sauce over the shells. Sprinkle with the fresh parsley, thyme and oregano.
  • Bake until heated through about 35 to 45 minutes.
  • Sprinkle with the toasted pine nuts, additional fresh herbs, if desired, and salt and pepper, to taste.
Return to Recipe Directory