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Tofu Manicotti

Tofu Manicotti recipe image
This hearty vegetarian main transforms humble tofu into a comforting Italian classic. Firm tofu is blended with saut&# 195;©ed mushrooms, onions, and herbs to create a rich, savory filling that stands up beautifully to pasta shells. The dish is topped with a quick, velvety white sauce made from skim milk and flour, then baked until bubbly and golden. It’s a lighter take on traditional manicotti, perfect for weeknight dinners or meal prep. The combination of earthy mushrooms, sharp parmesan, and mild cheddar offers a satisfying flavor profile without the heavy richness of ricotta or ground meat. Serve with a side salad for a complete, balanced meal.
Cooking Method:
Cuisine:
Courses:
Difficulty: Advanced
Servings: 4
Calories: 195.6
Dietary: Low-cal, Vegetarian
Description
This hearty vegetarian main transforms humble tofu into a comforting Italian classic. Firm tofu is blended with saut&# 195;©ed mushrooms, onions, and herbs to create a rich, savory filling that stands up beautifully to pasta shells. The dish is topped with a quick, velvety white sauce made from skim milk and flour, then baked until bubbly and golden. It’s a lighter take on traditional manicotti, perfect for weeknight dinners or meal prep. The combination of earthy mushrooms, sharp parmesan, and mild cheddar offers a satisfying flavor profile without the heavy richness of ricotta or ground meat. Serve with a side salad for a complete, balanced meal.
Ingredients
  • 8 Manicotti shells
  • 1/2 cup chopped fresh Mushrooms
  • 1/2 cup finely chopped Onion
  • 1 tablespoon snipped fresh Parsley
  • 1 teaspoon Dried Italian seasoning
  • 1/8 teaspoon Paprika
  • 10 ounce Tofu, drained
  • 1 Egg White, slightly beaten
  • 2 tablespoon Grated Parmesan Cheese
  • 2 tablespoon Flour
  • 1/8 teaspoon Garlic powder
  • 1 1/4 cup Skim Milk
  • 1/4 teaspoon Salt
  • 1/8 teaspoon Pepper
  • 1/2 cup Shredded low-fat Cheddar cheese
Directions
  1. 1
    Preheat oven to 350°F (175°C).
  2. 2
    Cook manicotti shells according to package directions. Rinse in cold water and drain well.
  3. 3
    Spray a medium skillet with cooking spray. Add chopped mushrooms and onion; cook over medium heat until tender.
  4. 4
    Stir in parsley, Italian seasoning, and paprika. Remove from heat and let cool slightly.
  5. 5
    In a medium bowl, mash the drained tofu until smooth.
  6. 6
    Stir the beaten egg white, Parmesan cheese, and the cooled mushroom-onion mixture into the mashed tofu. Mix well.
  7. 7
    Stuff each manicotti shell with about 1/4 cup of the tofu mixture.
  8. 8
    Arrange the stuffed shells seam-side down in a 12x7x2-inch baking dish.
  9. 9
    In a medium saucepan, combine milk, flour, garlic powder, salt, and pepper.
  10. 10
    Cook over medium heat, stirring constantly, until the sauce thickens and becomes bubbly.
  11. 11
    Pour the white sauce evenly over the stuffed pasta in the baking dish.
  12. 12
    Cover the dish and bake for 20-25 minutes, or until heated through.
  13. 13
    Sprinkle shredded Cheddar cheese over the top.
  14. 14
    Bake uncovered for 2 more minutes, or until the cheese is melted.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 195.6kcal
% Daily Value *
Total Fat 12.3g19%
Saturated Fat 7.7g39%
Cholesterol 35.7mg12%
Sodium 428.4mg18%
Total Carbohydrate 9.6g4%
Dietary Fiber 0.8g4%
Sugars 1.6g
Protein 11.3g23%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Cheese Variations:

Storage:

Tofu Tip:

Keywords: tofu manicotti, vegetarian pasta, stuffed shells, mushroom filling, white sauce, italian dinner, low fat, healthy baking, firm tofu, parmesan, cheddar cheese, weeknight meal, pasta bake, herb seasoning, oven baked, comfort food, light dinner, plant based protein, easy vegetarian
Read it online: https://www.chefs-mate.com/recipe/tofu-manicotti/