Description
These Vegan Pumpkin Ricotta Stuffed Shells are a comforting, flavorful plant-based twist on a classic Italian baked pasta dish. Jumbo pasta shells are filled with a creamy tofu-based ricotta blended with pumpkin, nutmeg, and optional vegan parmesan, then smothered in a rich garlic béchamel sauce and baked to golden perfection. This hearty meal is perfect for cozy family dinners or festive gatherings, combining the savory notes of sage and warm spices with the creamy texture of homemade tofu ricotta.
Ingredients
Units
Scale
Stuffed Shells
- 26 to 30 jumbo pasta shells
- 1 tablespoon olive oil
- 1 cup (240-250g) canned pumpkin purée*
- 1/2 teaspoon freshly grated nutmeg
- 1/2 cup (50-60g) vegan parmesan cheese (optional but recommended)
- 15 fresh sage leaves, sliced or torn up
Tofu Ricotta
- 1 (14-ounce/400g) block of extra-firm tofu
- 1/4 cup (20g) nutritional yeast
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- Kosher salt
- Freshly cracked black pepper
- 1 1/2 tablespoons extra virgin olive oil
- 1 small lemon, zested and 1 tablespoon juice
- 1/2 teaspoon crushed red pepper flakes
Garlic Béchamel Sauce
- 3 tablespoons extra virgin olive oil
- 1 medium yellow onion, diced
- 6 cloves garlic, minced
- 4 tablespoons all-purpose flour
- 1 (13.5 ounce/400 mL) can “lite” coconut milk** (can shaken or stirred well)
- 1 teaspoon kosher salt
- Freshly cracked black pepper to taste
Instructions
- Cook the pasta shells: Bring a large saucepan of water to a boil and generously salt the water. Add the jumbo pasta shells and cook according to the box instructions until just al dente (do not overcook!), then drain well. Transfer the cooked pasta shells to a baking sheet and drizzle with the 1 tablespoon olive oil to prevent sticking. Set aside.
- Preheat the oven: Preheat the oven to 350°F (175°C). Prepare a 13×9-inch (33×23 cm) oven-safe baking dish (3 liter capacity) for assembling the shells.
- Prepare the Tofu Ricotta: Drain the block of tofu and dab away excess water with paper towels. Place tofu in a food processor. Add nutritional yeast, garlic powder, onion powder, 1 1/2 teaspoons kosher salt, a generous amount of black pepper, extra virgin olive oil, lemon zest, lemon juice, and crushed red pepper flakes. Pulse repeatedly until the texture is relatively smooth but still slightly chunky, resembling ricotta cheese.
- Make the pumpkin ricotta filling: In a large bowl, combine the Tofu Ricotta, pumpkin purée, freshly grated nutmeg, and vegan parmesan cheese (if using). Gently fold together with a silicone spatula. Taste and adjust seasoning with salt, pepper, or nutmeg as desired.
- Fill the pasta shells: Spoon 1 to 2 tablespoons of the pumpkin ricotta filling into each cooked jumbo pasta shell. Set filled shells aside.
- Make the Garlic Béchamel Sauce: Heat a large frying pan over medium heat and add 3 tablespoons extra virgin olive oil. Once hot, add diced onion and season with a pinch of salt. Cook for 6-7 minutes until the onion is softened and lightly browned. Add minced garlic and cook for 1 to 2 minutes, stirring frequently to prevent burning.
- Thicken the sauce: Reduce heat to medium-low and add 4 tablespoons all-purpose flour, whisking constantly for about 1 minute until fully incorporated. Gradually pour in the lite coconut milk in stages, whisking continuously after each addition to prevent lumps. Cook for another 2 minutes until the sauce thickens.
- Blend the sauce: Transfer the béchamel sauce to a blender. Add 1 teaspoon kosher salt and freshly cracked black pepper to taste. Blend until smooth and creamy. Taste and adjust seasoning as needed.
- Assemble the dish: Pour 1/2 cup of the Garlic Béchamel Sauce into the prepared baking dish to create a thin layer on the bottom. Arrange the stuffed shells on top of this sauce layer. Pour the remaining béchamel sauce evenly over the shells. Scatter sliced or torn fresh sage leaves on top.
- Bake: Bake the assembled dish in the preheated oven for 22-25 minutes, or until the shells are lightly golden on top. Serve warm.
Notes
- * You can use canned pumpkin puree or make your own; see blog post on “how to make homemade pumpkin puree” for guidance.
- ** The vegan parmesan cheeses recommended include Follow Your Heart shredded parmesan and Violife vegan parmesan wedge.
- *** To make your own “lite” coconut milk, mix 1 part full-fat canned coconut milk with 2 parts water, stir well, then measure 13.5 ounces (400 mL) for use.
- To reheat leftovers, place in a baking dish and bake at 300ºF (150ºC) for 15 to 20 minutes until warmed through. Avoid higher temps to prevent shells from hardening.
Nutrition
- Serving Size: 1 serving (approx. 1/8th of recipe)
- Calories: 350 kcal
- Sugar: 4 g
- Sodium: 450 mg
- Fat: 15 g
- Saturated Fat: 3 g
- Unsaturated Fat: 12 g
- Trans Fat: 0 g
- Carbohydrates: 40 g
- Fiber: 5 g
- Protein: 15 g
- Cholesterol: 0 mg
