Tofu Stuffed Shells


1 – 2 Tbsp. olive oil

1 chopped onion

1 clove minced garlic

10 oz. frozen chopped spinach, thawed and drained

8 oz. chopped mushrooms

1 container (12.3 oz.) Mori-Nu silken tofu, drained and mashed with a fork

15 – 20 jumbo pasta shells

2 Tbsp. nutritional yeast*

1/4 c. Parmesan flavor veggie cheese, plus another 1/4 c. reserved for topping

1 Tbsp. parsley flakes

1 tsp. oregano leaves

1 – 1 1/2 tsp. salt or sea salt

about 8 oz. shredded mozzarella flavor veggie cheese

1 qt. any good marinara sauce


Cook the pasta shells according to pkg. directions, drain and set aside. (Lay them on a damp linen dishtowel covered with another damp linen dishtowel so they won’t dry out or stick together while you work).

Saute onions, garlic, and mushrooms in olive oil. Add thawed, drained spinach and cook for another couple minutes, stirring occasionally.

In a large bowl combine tofu, 1/4 c. veggie Parmesan, oregano, salt, nutritional yeast, and veggie mozzarella (reserve 1/4 cup). Add sauteed vegetables and mix together with a fork.

In a rectangular casserole spread a thin layer of marinara sauce.

Stuff the noodles with the tofu mixture (2 – 3 Tbsp. per shell), and place the stuffed shells in the casserole. (Place the stuffed shells close together so they don’t tip over).

Spoon remaining sauce over the stuffed shells and top with reserved veggie mozzarella and Parmesan cheeses.

Bake at 350 degrees uncovered for 30 – 4o minutes. Serve.

* Nutritional yeast can be purchased at the health food store. It is not Dry Active Yeast although it looks similar. It is a granular powder that comes in a jar, and it gives food a cheesy flavor and aroma. Nutritional yeast is high in B vitamins.

** You can also substitute this tofu mixture for the ricotta cheese used in any vegetable lasagna recipe — just layer it between lasagna noodles, sauce, and veggie mozzarella cheese. Top with Parmesan cheese.

Or, you can layer the tofu mixture with of any type of pasta and sauce for another one dish variation.

Savory Spinach Dip

I got this recipe right off a box of Mori-Nu Silken Tofu. The box credits “Mari Oser’s Soy of Cooking” (Chronimed Publishing: Minn. MN) 1996. I hope you like it as much as we do. It is wonderful for parties served with fresh veggies or crackers. You could probably hollow out a bread bowl and serve the dip with little squares of bread, too, which I’ve done with other recipes but not this one specifically. (This recipe doesn’t have as much mayo as others I’ve made, so I’m not sure if it would soak into the bread and make it soggy or not). However you serve it — this recipe is a keeper!


1 pkg. Mori-Nu Silken Soft Tofu, drained

1.75 oz. pkg. onion soup mix

1/2 c. mayonnaise (I use Vegenaise)

3 large cloves garlic, peeled

10 oz. pkg. frozen chopped spinach, thawed, drained, and pressed into colander

8 oz. can sliced water chestnuts, drained

1/4 c. thinly sliced scallions


Drain tofu and pat with paper towels. Place tofu in food processor, and blend until smooth. Add dry onion soup mix, mayo, and garlic; blend. Add spinach, and blend. Add water chestnuts and scallions; pulse just until chunky.

Refrigerate for at least an hour before serving. Makes 4 1/2 cups.

*Creamy Herb Dressing, from “More Choices” by Cheryl D. Thomas-Peters, RD and James A Peters, MD, DrPH, RD

1/2 cup 1 percent tofu, soft
2 Tbsp. tofu or soy or nonfat milk
2 Tbsp. olive oil
2 – 3 Tbsp. lemon juice
1 tsp. honey
1/4 tsp. salt
1/4 tsp. garlic powder
2 tsp. fresh dill or 1/2 – 1 tsp dried dill

1. Combine all ingredients except the dill in the blender and blend until smooth. Scrape the sides of the blender as needed. Add more milk as needed to get a consistency that is quite thin and pourable.*

2. Pour into bowl and stir in dill. Add more lemon juice if a tangier taste is preferred.

Makes 1 cup
prep time: 5 minutes

*This dressing can be made thinner so it’s pourable, or thicker if used for a dip. It can be made with a variety of herbs, preferably fresh herbs for the best flavor.


   I am not a tofu fan, but my friend, Sharon, gave me this VERY EASY recipe for tofu cutlets that really does taste delicious, and takes so little time to prepare with just a few ingredients, too.  Even a non-tofu fan will enjoy this recipe.


1/2 Tbsp. grated ginger (Hint: freeze a whole ginger root, and peel and grate as needed)

1/4 cup soy sauce

1/8 cup sugar (I use honey — a little less)

thinly sliced leeks, onions, or scallions

   *In a hurry? Just skip the first three ingredients and use bottled BBQ sauce.

   Slice tofu very thin. Fry, in a little oil, on one side. Brush on sauce. Flip. Brush sauce on other side. Fry on this side, and remove tofu to a warm plate. Fry thinly sliced leek, onion, or scallions in same pan for just a short time and serve over tofu.  

   Done! There, wasn’t that easy?