Tofu and spinach cannelloni

6 January 2021

A flavoursome, impressive vegan twist on an Italian classic

Nutritional highlights

This dish contains two fantastic nutrient dense foods in spinach and watercress. Not only do they deliver essential vitamins such as Vitamin A, C & K, they also provide antioxidants that help protect our bodies from free radical damage to our cells. They also both contain nitrate which has been shown to lower inflammation in our arteries and can help reduce our blood pressure.

Ingredients list

(Makes 2 servings)
Preparation Time: 10 minutes
Cooking Time: 45 minutes

  • 1 tbsp olive oil
  • 1 red onions, diced
  • 1 garlic cloves, chopped
  • 20g pine nuts
  • 100g watercress
  • 100g spinach
  • 225g tofu
  • 1-2 courgettes
  • Pepper to taste
  • 1 tsp of paprika
  • 1 tins of chopped tomatoes
  • 1 tbsp fresh basil, finely chopped
  • 50g vegan cheese


Preheat the oven to 180ºC. 

Add ½ tbsp of the olive oil to large frying pan, warm over a medium heat, then add the red onion, garlic and pine nuts. 

Fry for a few minutes before transferring to a mixing bowl.

Return the pan to the heat, and add the watercress. Cook for 30 - 60 seconds (until wilted) and then add to the bowl containing the onion mix. Repeat with the spinach.

Drain the tofu, place into a separate bowl and mash with a fork. Add pepper and paprika to taste and mix. Combine with the watercress, spinach and onion mix. 

Peel ribbons of courgette using a y-shaped peeler. Put a spoonful of filling at one end and roll up (use a little water dabbed on the end of the courgette ribbon to seal the end if needed). Nestle each one into the tomato sauce in a single layer.

Scatter the chopped basil and vegan cheese over the top and cook in the oven for 35 minutes – until the filling is hot in the middle. 

Remove from the oven and rest for a few minutes before serving.

Calories: 501 Fat: 29.3 Saturates: 7.3 Total Sugar:  Salt: 1.05