⏱ 75 min totalVegan Butternut Squash Stuffed Shells
Per 1 serving · 301 g · 14 ingredients
of a 2,000 cal day
- Protein22g15% of calories
- Carbs55g37% of calories
- Fat32g48% of calories
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Vegan Butternut Squash Stuffed Shells (301 g) has 552 calories, with 22 g of protein, 55 g of carbohydrates and 32 g of fat. Most of its energy comes from fat (48% of calories). It is high in protein (45% DV), dietary fiber (23% DV) and Vitamin A (36% DV). Keep an eye on saturated fat, which provides 27% of the daily value.
High in
20%+ of the daily value
- Protein45%
- Dietary fiber23%
- Vitamin A36%
- Vitamin C24%
- Vitamin K141%
- Thiamine28%
Good source of
10–19% of the daily value
- Vitamin E15%
- Pantothenic acid15%
- Potassium18%
Watch
20%+ of the daily value
- Saturated fat27%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup, cubes Butternut squash
¼ tbsp Olive oil- 🥄4 pieces Jumbo pasta shells
2 oz Cashews- 🥄¼ cup Water
½ clove Garlic
¼ lemon yields Lemon juice- 🥄¼ dash Salt
¼ dash Black pepper
1 cup Spinach
¼ cup Tofu
¼ tsp, leaves Oregano
⅛ tsp Lemon zest- 🥄¹⁄₁₆ tsp Crushed red pepper flakes
Directions
- 1
*If not using a high-power blender, soak the cashews in water for a few hours or overnight to ensure creaminess. Drain and rinse when ready to use.
- 2
Preheat the oven to 350°F. Line a baking sheet with parchment paper.
- 3
Peel and cube the butternut squash, toss with olive oil, salt, and pepper, and roast until golden brown, about 20 to 25 minutes.
- 4
Prepare the jumbo pasta shells according to package directions until al dente, then drain.
- 5
Blend the drained cashews, water, garlic, lemon juice, and salt and pepper to taste until smooth to make the cashew cream. Adjust seasonings as needed.
- 6
Sauté the spinach with olive oil and salt until wilted. Let cool, squeeze out excess liquid, and chop. Combine with crumbled tofu, oregano, lemon zest, red pepper flakes, and cashew cream. Season with salt and pepper.
- 7
Fill the shells with the spinach and tofu mixture and roasted butternut squash cubes. Place in a baking dish, drizzle with olive oil, and bake for an additional 15 minutes at 350°F.
Vitamins & minerals
Amounts for 1 serving (301 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 327 μg | 36% |
| Vitamin C | 21 mg | 24% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 15% |
| Vitamin K | 170 μg | 141% |
| Thiamine | 0.3 mg | 28% |
| Riboflavin (B2) | 0.1 mg | 9% |
| Niacin | 1 mg | 8% |
| Vitamin B6 | 0.4 mg | 32% |
| Folate (B9) | 97 μg | 24% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 15% |
| Choline | 25 mg | 4% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 211 mg | 21% |
| Iron | 7 mg | 85% |
| Potassium | 864 mg | 18% |
| Magnesium | 226 mg | 54% |
| Phosphorus | 442 mg | 63% |
| Zinc | 4 mg | 37% |
| Copper | 1 mg | 157% |
| Manganese | 2 mg | 73% |
| Selenium | 18 μg | 33% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 292 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 3,170 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 0.5 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 17 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 6 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 13 g | — |
| Sucrose | 3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 552 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 105minWalking (3.5 mph)
- 66minCycling (moderate)
- 46minRunning (6 mph)
- 78minSwimming laps
Common questions
How many calories are in Vegan Butternut Squash Stuffed Shells?
One serving of Vegan Butternut Squash Stuffed Shells (1 serving) has 552 calories, which works out to 183 calories per 100 g. That is about 28% of a 2,000-calorie day.
Are Vegan Butternut Squash Stuffed Shells high in protein?
It provides a solid 22 g of protein per serving (45% of the 50 g daily value), but protein supplies only 15% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Vegan Butternut Squash Stuffed Shells keto-friendly?
It is hard to fit into a strict keto diet. One serving has 48 g of net carbs and 37% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Vegan Butternut Squash Stuffed Shells?
79 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Vegan Butternut Squash Stuffed Shells?
5.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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