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    Tu-no Casserole

    Jump to Recipe·Print Recipe

    This hearty casserole calls for garbanzo beans instead of tuna--a surprising but wonderful substitution--and sliced mushrooms instead of the traditional can of dairy-and salt-heavy Cream of Mushroom soup.

    TunoCasserole2
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    Tu-no Casserole


    • Total Time: 1 hour 22 mins
    • Yield: 8 to 10 (makes 7.5 cups) 1x
    Print Recipe
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    Ingredients

    Scale
    • For the casserole:
    • 1 ½ cups dry/uncooked elbow macaroni or small-shell pasta
    • 8 medium white or cremini mushrooms, sliced (about 3 cups)
    • 1 medium yellow or white onion, chopped (about 2 cups)
    • 2 cups cooked peas
    • 2 cans cooked garbanzo beans (15 ounces each; about 3 cups total), drained and rinsed
    • For the sauce:
    • 2 ½ cups unsweetened nondairy milk
    • 2 ounces raw, unsalted cashews (about ½ cup)
    • 2 teaspoons granulated onion
    • ½ teaspoon granulated garlic
    • ½ teaspoon ground white pepper
    • 3 to 4 teaspoons kelp granules (for a seafood flavor; optional)

    Instructions

    1. Place all of the sauce ingredients (milk, cashews, granulated onion and garlic, white pepper, and kelp granules, if using) into a blender, and set aside for at least 15 minutes (so the cashews can soften).
    2. Cook the pasta according to the package instructions. Drain and rinse with cool water, return the pasta to the pot, and set it aside.
    3. Preheat the oven to 375°F. Set aside a 13 x 9-inch baking dish.
    4. Heat 1 tablespoon of water in a frying pan over medium-high heat. When the water starts to sputter, add the mushrooms and onions, and cook while stirring for 3 to 5 minutes, or until the onions have softened and are lightly browned, adding a little water, as needed. Add the onions and mushrooms, along with the peas, to the pot of cooked pasta.
    5. Place the garbanzo beans into a food processor, and pulse just until the beans are broken up but not mushy (or use a fork or handheld bean masher). Add them to the soup pot.
    6. Blend the sauce ingredients until smooth, and stir into the pot. (The mixture may be soupy, but it will firm up during cooking.)
    7. Spoon the mixture evenly into the baking dish, and bake uncovered for 35 to 40 minutes, or until the top is lightly browned. Let stand at least 5 minutes before serving.

    Notes

    Fish flavor: If you'd like to add a little fish flavor, opt for the kelp granules or kelp powder above. I don't like any in mine (even though I used to love tuna); it's just too seaweedy for my tastes. But everyone's love of seaweed/kelp is different, so the amount you add will be up to you; but 2 to 3 teaspoons is a good amount to start with, and then add more to your taste. (Note that kelp granules are more potent than kelp powder.)

    • Prep Time: 30 mins
    • Cook Time: 52 mins

    Nutrition

    • Serving Size: 1/10 recipe (¾ cup)
    • Calories: 234
    • Sugar: 5.1g
    • Sodium: 52mg
    • Fat: 4.8g
    • Saturated Fat: 0.7g
    • Carbohydrates: 36.2g
    • Fiber: 6.7g
    • Protein: 12.1g
    • Cholesterol: 0

    Did you make this recipe?

    Tag @straightupfood and hashtag it #straightupfood - we can’t wait to see what you’ve made!

    CookingOnionsMushrooms

    Above: I like to cook the onion and mushrooms until they are golden in color, adding just a little water as needed to prevent sticking.

    TunoCasserolePreBake2

    Above: Ready to go into the oven! I like my casserole more on the firm side; but if you want to make yours softer, add ¼ to ½ cup more non-dairy milk.

    TunoCasserole

    Above: For a grated cheese effect on top, use some walnuts in a rotary cheese grater.

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    Reader Interactions

    Comments

    1. Susan

      March 08, 2020 at 8:54 am

      Another great recipe! Than you! I served this with roasted carrots and the famous ‘Hail to the kale’ salad. Perfect Saturday night dinner! We will enjoy the leftovers all week!

      Reply
      • Cathy

        March 08, 2020 at 8:56 am

        Thanks so much, Susan! 😉

        Reply
    2. Danielle Aronson

      May 02, 2020 at 6:32 pm

      Nice addition to my recipe rotation, thanks! Green lentil pasta is a nice sub for a gluten-free option. I also sprinkled chick pea crumbs (like GF panko) and hemp seed over the top in the last 5 minutes of baking for a bit more texture. I'll try mixing in fresh dill and two more chives next time for a bit more depth, the dry herb and one just barely did it (for the half recipe since I'm just cooking for myself). Never liked tuna casserole in the first place, so this is a welcome alternative, regardless of dietary choices! Thanks again!

      Reply
      • Cathy

        May 03, 2020 at 7:23 am

        Great! 🙂 Thanks Danielle!

        Reply
    3. Susan Johnston

      June 30, 2020 at 7:02 pm

      Loved this recipe. Thanks so much. It required multiple pieces of kitchen equipment, but well worth it. And a bonus was having it be husband approved. Yay! We are all very grateful for all that you do and share.

      Reply
      • Cathy

        June 30, 2020 at 9:48 pm

        Thank you so much, Susan! 😉

        Reply
    4. Vivian L DeVivo

      July 17, 2020 at 6:30 pm

      Made this for dinner tonight. My son claims to hate anything that doesn't includes an animal protein. Didn't mention is didn't have tuna in it and he gobbled it down.

      Reply
      • Cathy

        July 18, 2020 at 12:45 pm

        Yay! 😉

        Reply
    5. Margaret MacInnis

      December 04, 2020 at 11:20 am

      This recipe is an old favorite of mine, though I haven't made it in about a year. I followed the recipe exactly, using green pea fusilli, my pasta of choice these days.

      Reply
      • Cathy

        December 04, 2020 at 8:26 pm

        Thanks Margaret! 😉

        Reply
    6. Natalie

      May 04, 2021 at 11:50 am

      Hi Cathy! You cookbook is well loved in my kitchen and this recipe is one I make often. My only question is on getting enough calories as 1 serving is less than 300 calories. Do you have a favorite side or salad/way to serve this for dinner that would round it out and make it more substantial or do you just add a bigger portion?

      Reply
      • Cathy

        May 11, 2021 at 10:10 am

        Either would work. You can certainly eat one thing for a meal if you eat enough of it to fill you up. And just because 1 serving is listed, that may not be 1 serving for you. Servings are a helpful way to calculate nutrition data; you can eat more or less depending on your appetite.

        Reply
    7. Nicole

      March 17, 2022 at 8:56 am

      I’d would love to make this but my husband is allergic to nuts and cashews. Can I substitute for something else?

      Reply
      • Cathy

        March 18, 2022 at 10:03 am

        You could try firm tofu (and maybe use a bit less nondairy milk). Without some kind of fat, the casserole won't hold together.

        Reply
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