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.
Tu-no Casserole
- Prep Time: 30 mins
- Cook Time: 52 mins
- Total Time: 1 hour 22 mins
- Yield: 8 to 10 (makes 7.5 cups) 1x
Ingredients
- 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
- 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).
- Cook the pasta according to the package instructions. Drain and rinse with cool water, return the pasta to the pot, and set it aside.
- Preheat the oven to 375°F. Set aside a 13 x 9-inch baking dish.
- 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.
- 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.
- Blend the sauce ingredients until smooth, and stir into the pot. (The mixture may be soupy, but it will firm up during cooking.)
- 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.)
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
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.
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.
Above: For a grated cheese effect on top, use some walnuts in a rotary cheese grater.
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!
Thanks so much, Susan! 😉
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!
Great! 🙂 Thanks Danielle!
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.
Thank you so much, Susan! 😉
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.
Yay! 😉
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.
Thanks Margaret! 😉
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?
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.