Broccoli Stuff Pasta Shells Recipe

This updated plant based, oil free version of stuffed Pasta Shells is truly comfort food at it’s best. Great for family’s with kids or to share at a pot luck. This recipe make about 16 large shells.

The health benefits of broccoli are vast. It's packed with vitamin K, vitamin C, chromium and folate. It's a very good source of dietary fiber, pantothenic acid, vitamin B6, vitamin E, manganese, phosphorus, choline, vitamin B1, vitamin A (in the form of carotenoids), potassium and copper.

Another great benefit to this recipe is the inclusion of cannellini beans. These beans have a detoxifying effect on the body. They lead the pack of low glycemic beans, are supercharged with antioxidants and are a great source of protein.

Let us know how yours turns out!

 

Broccoli Stuff Pasta Shells Recipe

INGREDIENTS:

"Cheese" Sauce

  • 2 Yellow Potatoes, Diced 
  • 1 Cup Cashews 

  • 1/4 Cup Nutritional Yeast 

  • 1 Tablespoon Yellow Miso Paste

  • 3/4 Cup Plant milk 

  • 2 Teaspoons Apple cider vinegar 

Broccoli filling

  • 2 heads of Broccoli cut into florets 

  • 1 Can Cannellini Beans 

  • 1/2 Yellow Onion, diced 

  • 1 Tablespoon Flax seed meal 

 
  • 1 box of large Pasta Shells
  • 1- 25 oz. Bottle Tomato Sauce 

  • 1 sprig Chopped Rosemary

DIRECTIONS:

  1. Preheat the oven to 375 degrees. 
  2. For the "Cheese" Sauce, Place Potatoes and Cashews in a pot and cover with water. Bring to a boil until potatoes are soft- do not overcook. Place all ingredients into a blender or food processor until creamy and smooth.
  3. Bring a large pot of water to a boil. Place the pasta shells into the water stirring gently. Reduce the heat so that the pasta is cooking at a low boil. Stir occasionally. Drain and rinse the pasta. Set aside.
  4. Saute the onions over medium heat with a drop or two of grape seed oil, cooking until light brown, remove from pan and set aside.
  5. In the same pan add the broccoli, place enough in the pan to cover but not over crowd. The goal is to get a light char on the broccoli. 
  6. Drain and rinse the beans. Place in a large bowl and smash with a potato masher. 
  7. Rough chop the broccoli. Place the broccoli in the bowl with the beans, add the onion, the flax seed meal. Gently mix. Add 1/4 cup of the cheese saucing mixing and slowing add more until the mixture is creamy and moist. 
  8. Pour the tomato sauce into a large baking dish. Fill the shells with the broccoli filling. Place on top of the tomato sauce with the opening on the bottom.  
  9. To finish spoon dollops of cheese sauce on top of the shells. Place in the oven cooking for 25 minutes. Remove from the oven and spoon more cheese over the shells. 
  10. Chop the rosemary very fine and sprinkle on top of the pasta.

Substitutions and suggestions:

  • I would highly recommend serving this with some nice warm crusty bread to sop up the tomato and "cheese" Sauce.
  • You can substitute Broccoli for another vegetable like Cauliflower, artichoke hearts or even add spinach. If you use spinach, make sure you squeeze out any extra moisture before adding it to the beans and "cheese" sauce.
  • We didn't overcook the broccoli because we like the bite of the broccoli. However, you can make the filling as creamy or chunky as you like.
  • You can also stuff this filling into large tube pasta like cannelloni or even Ravioli.
  • Oil is always optional. We use a few drops to speed up browning or to avoid sticking. You can always saute your vegetables with a bit of water or Vegetable stock.