Veggie Stuffed Pasta Shells: Easy healthy delicious Italian pasta recipe, impressive company dish, perfect for nightshade avoiders. Magnifico!
Three-in-one sample recipe from Blissful Bites vegan cookbook, by Christy Morgan
The sauce recipe for the pasta shells is huge, so you could half the recipe. But it's nice to have lots of un-tomato sauce in the fridge or freezer!
Total Prep and Cook Time: 50 minutes
Yield: 8 Servings
Nutrition Data, 313g Serving: 381 cal, 65g carb, 7g fat, 382mg sodium, 9g fiber, 20g protein, 10g sugars, low Cholesterol, high in Vit A, B6, B12, C, K, Thiamin, Riboflavin, Niacin, Folate. Estimated glycemic load 35
If you don't have a pressure cooker (wonderful time saver, recommended by Christy Morgan, The Veggie Queen, and Savvy Veg), use a large soup pot. It'll take about 30 minutes to cook the veggies very soft.
If you don't have, can't find, or can't afford any of these ingredients, omit and substitute. E.G. apple cider vinegar is a good sub for umeboshi vinegar, which isn't available in a 250 mile radius of my place. And I might skip the rutabaga next time - not my favorite veg, and not always available.
Since oregano is a very strong fierce herb, I reduced the amount to 1 tsp. Go for more if you like oregano a lot!
Go easy with the beet. I suggest grating and stirring in a bit at a time, until the sauce reaches your ideal redness. Remember it'll get redder as the beet cooks. 2 Tbsp would have been enough for me.
When I make this tasty sauce again, I won't think of it as a tomato sauce replica, but call it Red Veggie Sauce or Un-Tomato Sauce or something like that. In our humble opinion, tomato sauce can't be duplicated by using anything but tomatoes.
I felt that these stuffed pasta shells should be baked after assembling, for 2 reasons. They tasted better hot, with the flavors well blended, and the tofu got cooked.
Christie says in her section on ingredients that raw tofu should always be cooked, so I suspect that omitting that step was maybe not what she intended.
I also reduced the sodium, as it was way outside our upper limits. Those reduced amounts are shown in the recipe and the nutrition data. Add more salt or soy sauce to your taste.
We found on testing that this recipe makes at least 8 generous servings, so I upped the number of servings as well.
With or without the changes I made, this is a super delicious recipe, which I highly recommend. I'm really excited about the un-tomato sauce, as nightshades are off my list.
If you want to skip making the sauce, and use a jar of tomato sauce, I'm sure that Christie would forgive you. I certainly would.
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