Vegetable Ribbon Pasta Shells

Health score
40%
Vegetable Ribbon Pasta Shells
90 min.
6
407kcal

Suggestions


Looking for a vibrant and delicious dish that brings a burst of flavor to your table? Look no further than our Vegetable Ribbon Pasta Shells! This beautiful medley of fresh vegetables, chickpeas, and cheesy goodness wrapped in jumbo pasta shells is not only visually enticing but also packed with nutrition and taste. Perfect for any meal, whether as a side dish or a wholesome main course, this recipe is sure to please everyone at the table.

The beauty of this dish lies in its versatility. With layers of zucchini, carrots, and ripe tomatoes, every bite offers a delightful combination of textures and flavors that will make even the pickiest eaters eager for more. Enhanced with aromatic herbs like fresh basil and marjoram, and smothered in a rich homemade marinara sauce, each serving feels like a warm hug. Plus, it’s simple enough to whip up for lunch or impress guests during a special occasion.

In just 90 minutes, you’ll create a comforting meal that serves up to six people, making it an ideal choice for family gatherings or friendly get-togethers. With each serving containing 407 calories, you can indulge guilt-free in this hearty dish that beautifully balances your nutritional needs. So grab your apron and let’s dive into this savory journey where deliciousness meets wholesome goodness!

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • cup chickpeas canned rinsed drained (garbanzos)
  • medium carrots 
  • cup cooking wine dry red
  • tablespoons basil fresh chopped
  • large garlic cloves minced
  • oz shell pasta 
  • servings tomatoes 
  • tablespoon marjoram leaves fresh chopped
  • tablespoons marjoram leaves fresh chopped
  • tablespoon olive oil 
  • medium onion chopped
  • 0.5 cup parmesan cheese freshly grated
  • ounces part-skim mozzarella cheese shredded
  • 0.5 teaspoon salt 
  • 0.3 cup tomato paste plain with garlic)
  • pounds tomatoes ripe coarsely chopped
  • 0.8 pound zucchini 

Equipment

  • food processor
  • bowl
  • frying pan
  • oven
  • baking pan
  • aluminum foil
  • mandoline
  • spatula
  • peeler

Directions

  1. Make sauce: In a 5- to 6-qt. pan over medium-high heat, cook onion and garlic in oil, stirring often, until golden, about 5 minutes. Stir in remaining sauce ingredients and bring to a boil. Reduce heat and simmer, stirring occasionally, until thick, 25 to 30 minutes. Measure sauce; you'll need 4 1/2 cups. To reduce, simmer longer; to increase, just add water. Pulse sauce in a food processor into a coarse pure.
  2. Meanwhile, preheat oven to 475 and prepare shells and filling: Cook pasta according to package directions until tender.
  3. Drain and rinse under cold running water until cool enough to handle.
  4. Using a mandoline or vegetable peeler, slice zucchini and carrots very thinly lengthwise. In a large bowl, toss vegetables with marjoram, mozzarella, chickpeas, and pepper.
  5. Spread marinara sauce in a 9- by 13-in. baking dish. Generously fill each pasta shell with a scant 1/2 cup vegetable mixture, mounding filling, and set pasta filled-side up in sauce. Cover tightly with foil.
  6. Bake shells until mozzarella melts, 12 to 15 minutes. Uncover, sprinkle with parmesan, and bake until parmesan begins to brown, 10 to 12 minutes more. With a wide spatula, transfer shells and some sauce to plates.
  7. Serve with remaining sauce.
  8. Make ahead: Complete dish through step 4, then chill up to 1 day. Preheat oven to 450 and heat shells, covered, until filling is hot (about 30 minutes). Continue as directed in step

Nutrition Facts

Calories407kcal
Protein21.62%
Fat29.02%
Carbs49.36%

Properties

Glycemic Index
82.53
Glycemic Load
15.22
Inflammation Score
-10
Nutrition Score
29.076521842376%

Flavonoids

Petunidin
1.33mg
Delphinidin
1.67mg
Malvidin
10.5mg
Peonidin
0.74mg
Catechin
3.08mg
Epicatechin
4.26mg
Naringenin
1.03mg
Apigenin
2.16mg
Luteolin
0.06mg
Isorhamnetin
0.93mg
Kaempferol
0.33mg
Myricetin
0.49mg
Quercetin
5.27mg

Nutrients percent of daily need

Calories:407.45kcal
20.37%
Fat:12.64g
19.44%
Saturated Fat:5.74g
35.88%
Carbohydrates:48.37g
16.12%
Net Carbohydrates:40.6g
14.77%
Sugar:14.04g
15.6%
Cholesterol:31.44mg
10.48%
Sodium:1345.88mg
58.52%
Alcohol:4.2g
100%
Alcohol %:1.01%
100%
Protein:21.19g
42.37%
Vitamin A:5845.44IU
116.91%
Vitamin C:46.17mg
55.97%
Manganese:1.03mg
51.58%
Calcium:446.23mg
44.62%
Phosphorus:418.44mg
41.84%
Vitamin K:43.45µg
41.38%
Selenium:28.52µg
40.74%
Potassium:1236.14mg
35.32%
Vitamin B6:0.62mg
31.23%
Fiber:7.76g
31.06%
Vitamin E:3.73mg
24.89%
Copper:0.46mg
23.11%
Magnesium:89.55mg
22.39%
Vitamin B2:0.36mg
21.32%
Zinc:2.88mg
19.2%
Folate:73.84µg
18.46%
Iron:3.18mg
17.64%
Vitamin B3:3.52mg
17.58%
Vitamin B1:0.19mg
12.39%
Vitamin B5:1mg
9.97%
Vitamin B12:0.42µg
7.04%
Vitamin D:0.16µg
1.03%
Source:My Recipes