I love pasta dishes that feel cozy but still make room for vegetables and beans. These stuffed shells bring broccoli and white beans together in a lemony filling, with a simple tomato sauce to keep everything moist.

Creamy Broccoli and White Bean Stuffed Shells

Serves: 4 | Prep: 20 minutes | Bake: 25–30 minutes

Ingredients

·         16 jumbo pasta shells, preferably whole wheat if available

·         2 cups small broccoli florets

·         1 (15-ounce) can white beans, drained and rinsed

·         1/2 cup plain unsweetened Greek-style or thick plant-based yogurt

·         1 tablespoon lemon juice plus 1 teaspoon zest

·         1 garlic clove, minced

·         1/4 teaspoon dried oregano

·         2 cups low-sodium marinara sauce

·         1/3 cup grated mozzarella or dairy-free alternative, optional

·         Black pepper to taste

Instructions

1.       Heat oven to 375°F. Cook shells in boiling water just until slightly underdone; drain carefully.

2.       Steam broccoli 3–4 minutes until tender; cool and chop finely.

3.       Mash beans, then mix with broccoli, yogurt, lemon, garlic, oregano and pepper.

4.       Spread 1 cup marinara in an 8-by-11-inch baking dish. Stuff each shell with the bean mixture and arrange over sauce.

5.       Top with remaining marinara and optional cheese. Cover with foil; bake 20 minutes. Uncover and bake 5–10 minutes more until bubbling and hot throughout.

Easy swaps

Use frozen broccoli after thawing and draining well. For a dairy-free version, use thick unsweetened plant yogurt that holds up to heating. Add a side salad, or serve with roasted carrots for another November focus food.

Storage and serving

Cool leftovers promptly and refrigerate up to 3–4 days. Reheat portions until steaming hot. The shells are tender, so use a spatula rather than tongs when serving.

This is a make-again dinner with comfort and practicality built into the same pan.

Keep thriving beyond 60. Explore more practical recipes and healthy-aging ideas at Plant Based Flex, or get the free 7-day starter kit.

Plant Based Flex · Comfort Dinner

Creamy Broccoli and White Bean Stuffed Shells

Comfort and practicality in the same pan

Serves4

Prep20 min

Bake25–30 min

Temp375°F

Ingredients

Shells & Filling

— 16 jumbo pasta shells, whole wheat if available

— 2 cups small broccoli florets

— 1 (15-oz) can white beans, drained and rinsed

— ½ cup plain Greek-style or thick plant-based yogurt

— 1 tbsp lemon juice plus 1 tsp lemon zest

— 1 garlic clove, minced

— ¼ tsp dried oregano

— Black pepper to taste

Sauce & Topping

— 2 cups low-sodium marinara sauce

— ⅓ cup grated mozzarella or dairy-free alternative (optional)

Directions

1

Heat oven to 375°F. Cook shells in boiling salted water just until slightly underdone — they will finish in the oven. Drain carefully and set aside.

2

Steam broccoli florets for 3 to 4 minutes until tender. Let cool slightly, then chop finely.

3

Mash the white beans in a bowl until mostly smooth. Mix in the chopped broccoli, yogurt, lemon juice, lemon zest, garlic, oregano, and black pepper until well combined.

4

Spread 1 cup of marinara across the bottom of an 8-by-11-inch baking dish. Stuff each shell generously with the bean mixture and arrange them over the sauce in a single layer.

5

Spoon the remaining marinara over the shells. Add optional cheese if using. Cover tightly with foil and bake 20 minutes. Uncover and bake 5 to 10 minutes more until bubbling and hot throughout.

6

Let rest a few minutes before serving. Use a spatula rather than tongs — the shells are tender after baking.

Undercooking the shells before stuffing is important — they will finish in the oven and overcooking them first leads to tearing. Storage: cool leftovers promptly and refrigerate up to 3 to 4 days in a covered dish. Reheat portions until steaming hot. This reheats very well and is arguably better the next day.

Healthy Benefits

White beans provide plant protein, fiber, potassium, folate, and magnesium — and hold together beautifully as a filling base.

Broccoli is rich in vitamin C, vitamin K, folate, and cruciferous plant compounds with anti-inflammatory properties.

Greek yogurt adds protein, calcium, and creaminess — and acts as a binder without needing ricotta or heavy cream.

Whole-wheat shells add fiber, B vitamins, and complex carbohydrates for sustained energy alongside the beans.

Lemon juice and zest brighten the filling and add vitamin C — the acidity keeps the flavors from feeling heavy.

Low-sodium marinara keeps sodium in check while providing lycopene from cooked tomatoes, which is well absorbed by the body.

Easy Swaps

· Use frozen broccoli — thaw and drain well before chopping

· Use thick unsweetened plant yogurt for a fully dairy-free version

· Swap white beans for cannellini or navy beans

· Add sautéed spinach or kale to the filling for more greens

· Add chili flakes to the marinara for heat

· Add baked tofu crumbles to the filling for extra protein

· Serve alongside roasted carrots or a side salad

Make Ahead

· Assemble the full dish up to 1 day ahead and refrigerate unbaked

· Add 5 to 10 minutes to bake time when starting from cold

· Make the filling up to 2 days ahead; store refrigerated

· Leftovers refrigerate well up to 3 to 4 days

· Reheat individual portions until steaming hot

· This is a make-again dinner — it reheats beautifully

Serve With

A simple green salad Roasted carrots Garlic bread or focaccia Steamed green beans Sparkling water with lemon A glass of red wine

Nutrition Facts

Per serving as a main meal · serves 4 · 4 shells each · no optional cheese

~370Calories

~18gProtein

~62gCarbs

~13gFiber

~4gTotal Fat

~1gSat. Fat

~310mgSodium

~8gSugars

Per serving as a lighter portion · serves 6 · with optional mozzarella

~270Calories

~14gProtein

~41gCarbs

~9gFiber

~5gTotal Fat

~2gSat. Fat

~270mgSodium

~5gSugars

Estimates only. Values vary based on pasta brand, marinara sodium content, whether optional cheese is used, and yogurt type. Using whole-wheat shells increases fiber. Sodium will be lower with no-salt-added marinara. Plant-based yogurt will reduce protein slightly compared to Greek yogurt.

🖨 Print Recipe

Want More Plant-Forward Meal Ideas?

Looking for fresh ways to enjoy nutritious foods throughout the year? My Thrive Beyond 60: The 12-Month Focus Foods Cookbook includes 144 plant-forward flexitarian recipes, monthly focus-food guides, and practical meal-prep ideas.

Explore the Cookbook & Free Preview

Featured Cookbook

Thrive Beyond 60 Cookbook

Simple, practical plant-based flexitarian recipes built for energy, digestion, and healthy aging after 60.

• Easy, real-life recipes you'll actually use
• Focus foods framework to simplify your meals
• Built for energy, digestion & healthy aging

Get the Cookbook →

Disclaimer:
This content is for informational purposes only and is not medical advice. Always consult your healthcare provider before making changes to your diet, supplements, or lifestyle, especially if you have existing conditions or take medication.

💌Want plant-based tips each week

Join the Plant Based Flex newsletter. It’s free, and when you confirm your email I’ll send you a 7-Day Kickstart Wellness Bundle to help you thrive beyond 60.

👉 Join the newsletter!