Lemon-herb tofu with Mediterranean rice
Herb-roasted tofu with rice, courgette and parsley.
About 45 min · 470 kcal · 31 g protein per serving
Vegan
Tofu and spinach cannelloni
Pasta tubes filled with tofu and spinach under tomato sauce.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 12 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
- Confirm 100 g of tubes holds this much filling
- Confirm the pasta is tender in 35 to 40 minutes
- Photograph the finished dish
- Time
- About 1 hr 5 min
- estimated
- Serves
- 2
- see below
- Energy
- 505 kcal
- per serving
- Protein
- 37 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains gluten, soya. Check the labels on packaged ingredients:
- cannelloni tubes. Most dry pasta is just wheat and water, but some contains egg; check the packet.
- passata. Some passata is salted; check the label.
Cooking steps
Heat the oven to 190°C / 375°F (170°C fan).
Warm the oil in a pan, wilt the spinach for a minute, then cool it, squeeze it dry and chop it.
Mash the tofu with a fork until it breaks into soft, fine curds, then mix in the spinach and nutmeg.
Fill the pasta tubes with the mixture, using a teaspoon or a piping bag, and lay them in a baking dish.
Stir the water into the passata and pour it over, covering every tube completely. Cover with foil and bake for 35 to 40 minutes, until the pasta is tender.
Cooked when: 74°C / 165°F, steaming hot throughout. A food thermometer is the reliable way to tell.
The useful detail
Keep pasta covered with sauce so exposed edges do not harden. Any tube sticking out of the sauce bakes dry and stays crunchy however long the dish is in the oven.
Make it work for you
One serving is Half the dish. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Ricotta instead of tofu, if you are not vegan
Softer and milder, and the traditional filling.
Per serving: about 10 kcal more, about 15 g less protein, about 2 g more fat.
Allergens: Adds milk; removes soya.
Tinned chopped tomatoes instead of passata
Chunkier; blend it if you want the tubes fully covered.
Per serving: about 40 kcal less, about 2 g less protein, about the same fat.
Gluten-free pasta tubes
Available, though they soften faster; check them at 30 minutes. Nutrition is not recalculated.
Allergens: Removes gluten.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A vegan cannelloni where mashed tofu stands in for ricotta and carries the protein. The library draft used nutritional yeast, which FoodData Central does not record, so it is left out rather than guessed at.
| Energy | 505 kcal |
|---|---|
| Protein | 37 g |
| Fat | 17 g |
| of which saturates | 2 g |
| Carbohydrate | 60 g |
| of which sugars | not calculated |
| Fibre | 10 g |
| Sodium | 130 mg |
Show calculation notes
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| olive oil | 4.5 g | FDC 171413Oil, olive, salad or cooking | 40 kcal | 0.0 g |
| spinach | 150 g | FDC 168462Spinach, raw | 35 kcal | 4.3 g |
| firm tofu | 300 g | FDC 172475Tofu, raw, firm, prepared with calcium sulfate | 432 kcal | 51.8 g |
| ground nutmeg | 0.5 g | FDC 171326Spices, nutmeg, ground | 2 kcal | 0.0 g |
| cannelloni tubes | 100 g | FDC 169736Pasta, dry, enrichedFoodData Central records dry pasta as one entry rather than by shape, so linguine, lasagne, cannelloni and shells all use it. | 371 kcal | 13.0 g |
| passata | 350 g | FDC 170460Tomato products, canned, puree, without salt addedCalculated with FoodData Central's unsalted tinned tomato purée record, the closest match to sieved passata. | 133 kcal | 5.8 g |
| water | 100 g | No energy | 0 kcal | 0.0 g |
| Whole recipe | Divided by 2 | 1012 kcal | 74.9 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. of which sugars could not be calculated, because one ingredient’s record does not cover it; the row above says which. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- Cool, cover and refrigerate within 2 hours of cooking. Eat within 3 to 4 days. The pasta keeps absorbing sauce, so add a splash of water when reheating.
- In the freezer
- Freezing keeps food safe indefinitely; the texture is best if it is eaten sooner rather than later.
- Reheating
- Reheat until it reaches 74°C / 165°F, steaming hot throughout.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
Try another recipe
Creamy roasted pepper tofu pasta
Pasta in a smooth roasted pepper and silken tofu sauce.
About 25 min · 355 kcal · 18 g protein per serving
Vegan