Tu-no Casserole
Prep time: 
Cook time: 
Total time: 
Serves: 8 to 10 (makes 7.5 cups)
  • For the casserole:
  • 1½ 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:
  • 2½ 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)
  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.
No-nut option: For a lower-fat and nut-free casserole, substitute 1½ cups cooked cannellini beans (or 1 15-oz. can, drained) for the cashews.

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 Information
Serving size: 1/10 recipe (3/4 cup) Calories: 234 Fat: 4.8g Saturated fat: 0.7g Carbohydrates: 36.2g Sugar: 5.1g Sodium: 52mg Fiber: 6.7g Protein: 12.1g Cholesterol: 0
Recipe by Straight Up Food at http://www.straightupfood.com/blog/2014/10/10/tu-no-casserole/