Mediterranean Taco Stuffed Shells
Mediterranean Taco Stuffed Shells are a playful fusion of Italian and Mediterranean flavors with the familiar zest of tacos. Jumbo pasta shells are filled with a savory mixture of spiced ground meat, beans, vegetables, and Mediterranean herbs, then baked in a light tomato sauce and topped with melted cheese. This dish combines comfort, flavor, and visual appeal, making it perfect for weeknight dinners, family gatherings, or casual entertaining. It is hearty, nutritious, and full of vibrant flavor, while still feeling fresh thanks to olive oil, fresh herbs, and simple vegetables.
Prep Time: 25 minutes
Cook Time: 35 minutes
Total Time: 1 hour
Servings: 6
Ingredients
For the Shells and Filling:
12 jumbo pasta shells
500 g ground beef or lamb
2 tablespoons olive oil
1 medium onion, finely chopped
2 cloves garlic, minced
1 red bell pepper, diced
1 cup cooked black beans or kidney beans
1 teaspoon ground cumin
1 teaspoon smoked paprika
1 teaspoon dried oregano
½ teaspoon chili flakes (optional)
Salt and black pepper to taste
½ cup chopped fresh parsley or cilantro
For the Sauce and Topping:
2 cups marinara or tomato sauce
1 cup shredded mozzarella or mild cheddar
¼ cup grated parmesan cheese
Optional: a drizzle of yogurt or tzatziki for serving
Instructions
Preheat the oven to 180°C (350°F) and lightly grease a baking dish.
Cook jumbo pasta shells in salted water until just al dente. Drain and set aside.
Heat olive oil in a skillet over medium heat.
Add chopped onion and bell pepper, sauté until softened, about 5 minutes.
Stir in garlic and cook for 30 seconds until fragrant.
Add ground meat, breaking it up with a spoon, and cook until browned.
Stir in beans, cumin, smoked paprika, oregano, chili flakes, salt, and pepper. Simmer for 5 minutes.
Remove from heat and fold in chopped parsley or cilantro.
Spoon a generous amount of the filling into each cooked pasta shell.
Spread a thin layer of tomato sauce in the bottom of the baking dish. Place stuffed shells in the dish, cover with remaining sauce, sprinkle with mozzarella and parmesan, and bake for 25 to 30 minutes until bubbly and golden. Serve warm with optional yogurt or tzatziki.
Tips
Cook pasta shells just al dente; they finish cooking in the oven.
Use olive oil for a lighter Mediterranean flavor.
Fresh herbs add brightness and balance the richness of meat.
Beans add fiber and bulk, making the dish more nutritious.
Do not overfill shells to prevent spilling during baking.
A shallow baking dish helps sauce cover shells evenly.
Simmer filling briefly to marry flavors before stuffing shells.
Allow the dish to rest 5 minutes after baking for easier serving.
For extra flavor, sprinkle a little smoked paprika on top before baking.
Serve with a fresh green salad for a complete meal.
Variations
Replace ground beef with ground chicken or turkey for a lighter version.
Add finely chopped spinach or kale to the filling for extra greens.
Use feta cheese inside the filling for tanginess.
Make it spicy with a few drops of hot sauce or extra chili flakes.
Swap black beans for chickpeas for Mediterranean authenticity.
Use roasted red peppers in the sauce for sweetness.
Top with sliced olives or sun-dried tomatoes for flavor boost.
Make it vegetarian by skipping meat and adding more beans or lentils.
Add a teaspoon of smoked paprika or cumin to the sauce for extra warmth.
Serve with a dollop of Greek yogurt or tzatziki to add creaminess.
Questions and Answers
Can I prepare the shells ahead of time?
Yes, cook shells and filling, then assemble and refrigerate before baking.
Can I freeze stuffed shells?
Yes, assemble and freeze before baking for up to 2 months.
Can I use a different pasta shape?
Jumbo shells work best, but large manicotti tubes are a good alternative.
Is this dish spicy?
It is mild by default; adjust chili flakes to taste.
Can I make it dairy free?
Use dairy free cheese or skip the topping, serve with dairy free yogurt.
Can I use canned beans?
Yes, drain and rinse before adding to the filling.
How long does it keep in the fridge?
Up to 3 days stored in an airtight container.
Can I make it gluten free?
Yes, use gluten free pasta shells.
Can this be served cold?
It’s best served warm, though leftovers can be eaten cold.
Can I add other vegetables?
Yes, zucchini, mushrooms, or carrots can be added to the filling.
Nutrition
(Per Serving Approximate)
Calories: 410
Protein: 25g
Carbohydrates: 35g
Fat: 18g
Fiber: 7g
Sugar: 6g
Conclusion
Mediterranean Taco Stuffed Shells combine the comfort of baked pasta with the bold flavors of Mediterranean-inspired tacos. With tender shells, a savory spiced filling, and melted cheese, this dish delivers flavor, nutrition, and visual appeal in one. Flexible, easy to prepare, and satisfying, it is ideal for family dinners, meal prep, or casual entertaining. By blending Mediterranean freshness with familiar taco spices, this recipe brings a unique twist to a classic favorite, creating a dish that is both comforting and exciting at the same time.