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Tu-no Casserole

October 10, 2014 82 Comments

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
Prep time:  30 mins
Cook time:  52 mins
Total time:  1 hour 22 mins
Serves: 8 to 10 (makes 7.5 cups)
 
Ingredients
  • 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)
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.)
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
3.5.3251

 

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 1/4 to 1/2 cup more non-dairy milk.

TunoCasserole

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

If you make this recipe and enjoy it, please share a comment below or on my Facebook page. If you’d like to print this recipe, use the green “Print” button near the top-right of the recipe. Learn more about the Straight Up Food Cookbook here. Thank you!

Filed Under: Fan Favorites, Main Dishes Tagged With: black pepper, cashews, chickpeas, elbow macaroni, garbanzo beans, granulated onion, green peas, mushrooms, non-dairy milk, oil-free, pasta, pasta shells, plant-based, salt-free, Tuno Casserole, Vegan tuna casserole, yellow onion

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Comments

  1. Shelah says

    October 10, 2014 at 2:40 pm

    Wow, Cathy, this looks amazingly delicious…thanks!!

    Reply
  2. Heather says

    October 15, 2014 at 2:35 am

    Thanks for posting this recipe! I made it last night for dinner and it was really delicious. It is spot-on for tuna casserole only way way healthier and happier for the fish. I made it with the cashews but used plain almond milk instead of unsweetened.

    Reply
  3. Karen says

    October 15, 2014 at 7:10 pm

    Hi Cathy, made this dish last night, added 1 1/2 tspns of kelp granules , it tasted just like tuna bake.You have made it so easy with your wonderful recipes ,to transition to a plant based lifestyle. Kindest regards.Karen .

    Reply
  4. Sharon B says

    October 16, 2014 at 11:52 pm

    I loved this recipe. Thank you!

    Reply
  5. Vicki says

    October 17, 2014 at 11:52 pm

    Hi, Cathy – made this for dinner this evening and added 1 tsp garlic granules and 1 tsp of a chili powder blend from Spice Hunter; then served with some Sriracha sauce drizzled on top. Yum! Thanks for posting good simple recipes.

    Reply
  6. Margarita says

    October 18, 2014 at 9:50 pm

    Hi Cathy …..

    Waited a long time for your next recipe, and it was worth it!!!

    I made this today, and it was delicious. Added a full bag of organic peas, plus green beans, broccoli and many more mushrooms. Yummy!!!!

    Love how easy to make, delicious and nutritious your recipes are. Thank you for another great creation

    Reply
    • Cathy says

      October 19, 2014 at 2:29 am

      Nice substitutions, Margarita; thank you for the feedback! 🙂

      Reply
  7. Nancy V. says

    October 18, 2014 at 11:51 pm

    Dear Cathy: I met you at Dr. McDougall in June 2014. I have been making your recipes and they are awesome. I made this casserole last night and everyone loved it. I have enjoyed each one of your recipes. Thank you for such a great contribution. In joy Nancy V.

    Reply
    • Cathy says

      October 19, 2014 at 2:28 am

      Thanks so much for the kudos and comment Nancy! Glad to hear you are doing so well after the program. 😉

      Reply
  8. Gary Rubin says

    October 18, 2014 at 9:15 pm

    Outstanding!

    Reply
    • Cathy says

      October 19, 2014 at 2:30 am

      Woo hoo! Thanks Gary!

      Reply
  9. Rob Cohn says

    October 19, 2014 at 9:22 pm

    It’s in the oven right now! 🙂 We added green beans, more peas, 3 teaspoon Kelp granules, 2 cloves of garlic and 2 teaspoons of dill. The sauce tastes amazing!! So excited!! Thank you Cathy!!

    Reply
    • Cathy says

      October 20, 2014 at 1:20 am

      Wow, nice variations! 😉 I hope it turns out yummy!

      Reply
  10. Marky says

    October 22, 2014 at 11:58 am

    Since I always use cashews and water to substitute for non-dairy milk, I’m just going to use 3/4 cup cashews and 2 1/4 water. Since I blend them in a vitamix, I usually don’t even pre-soak them.

    Reply
    • Cathy says

      October 22, 2014 at 12:04 pm

      Good idea! 😉 Thanks!

      Reply
  11. Caroline says

    October 23, 2014 at 4:22 pm

    For the nut-free option using 1 1/2 c. cannelini beans, do you still need 1 1/2 cups of non-dairy milk? It seems that would make it too runny

    Reply
    • Cathy says

      October 23, 2014 at 11:03 pm

      I think it’s the same. The beans and pasta really soak it up; but if you’re using rice instead of beans, maybe start with 1 cup and see how it looks. You can always just pour some more milk on top in the baking dish if you think it needs it. 🙂

      Reply
  12. Caroline says

    October 23, 2014 at 4:24 pm

    If I want to substitute cooked rice for the pasta, how much would I use?

    Reply
    • Cathy says

      October 23, 2014 at 11:02 pm

      Not sure, but maybe 4 cups cooked at least (which is 2 cups dry). Let me know what you used and how it turned out, and I will add this as an option. Thanks! 🙂

      Reply
  13. ladybugladybugonfire says

    October 25, 2014 at 8:15 pm

    This was absolutely wonderful! My semi plant strong hubby LOVED it! It’s definitely a keeper in our house. Next time I might add a little miso to the sauce…just for a little something extra! Thank you for creating this very yummy and easy recipe!

    Reply
  14. Sinya says

    October 27, 2014 at 2:54 pm

    Has anyone tried freezing this casserole yet? Before or after baking?

    Reply
  15. 4x4Girl says

    November 2, 2014 at 6:01 am

    This was delicious! I only cooked half the recipe, so I’m going to try and freeze the other half.

    Reply
    • Margaret Krize says

      January 4, 2015 at 11:51 pm

      What was the outcome when you froze the dish?

      Reply
  16. elayne wilks says

    November 21, 2014 at 1:40 pm

    soy milk or almond milk ok? how about vegetable broth instead? thanks so much for the wonderful r ecipe

    Reply
    • Cathy says

      November 21, 2014 at 2:28 pm

      I use soy milk for everything, but almond would work too. You can use veg broth, yes. 🙂

      Reply
  17. Susan Sasek says

    November 22, 2014 at 11:23 am

    Love your Tuno Salad and can not wait to try this. I think you said that I could substitute almonds for the cashews on most recipes (my son has an allergy), would that work here as well.

    Reply
    • Cathy says

      November 22, 2014 at 12:44 pm

      As long as you soak them overnight, they should be soft enough to blend into a creamy sauce. 🙂

      Reply
  18. Kathleen says

    November 23, 2014 at 10:19 am

    This is a great recipe! Made it previously as the recipes states, but this week subbed quinoa for the pasta and cannellini beans for the cashews. I used two boxes (13.4 oz) of the beans and used about 1 3/4 cups of unsweetened soy milk to get to the consistency I was looking for. I had cooked up a bunch of quinoa so not sure exactly how much I used! Lastly, had mushrooms to use up so added a lot more than called for. With the subs I used it is more of a quinoa bake than a pasta dish. Thanks for all your great recipes.

    Reply
    • Cathy says

      November 24, 2014 at 1:15 am

      I like it! 🙂 Thanks Kathleen!

      Reply
  19. Pat says

    November 23, 2014 at 9:11 pm

    Cathy, thanks for this wonderful recipe. My husband I both loved it. It has already become a favorite!

    Reply
  20. Gira Bhakta says

    December 9, 2014 at 2:55 pm

    Can’t wait to try this! Thank you so much!

    Reply
  21. anna says

    December 21, 2014 at 2:47 pm

    If I use cannellni beans, should I mash them or leave whole?

    Reply
    • Cathy says

      December 21, 2014 at 8:47 pm

      You blend them with the other sauce ingredients.

      Reply
  22. Sue says

    January 13, 2015 at 12:32 pm

    You are amazing!!

    Reply
    • Cathy says

      January 13, 2015 at 6:41 pm

      😉

      Reply
  23. Barb says

    January 21, 2015 at 7:41 pm

    I have made 3 of your recipes, the burrito bowl , mushroom soup (I put green lentils in the soup) and I’m making the Tun no casserole. Everything is so amazing!!!

    Reply
    • Cathy says

      January 21, 2015 at 8:14 pm

      Thanks Barb! 😉

      Reply
  24. Susanna says

    February 2, 2015 at 8:22 pm

    This was the BEST recipe that I have tried since going gluten free and vegan. I added 1/2 of a cooked sweet potato to the sauce (just because I had to it left over from the other day) and used GF pasta shells. This dish was rich, creamy, decadent and delicious! Thank you for sharing your recipes!

    Reply
    • Cathy says

      February 2, 2015 at 10:45 pm

      Nice! Love the sweet potato addition! 😉 Thank you for the comment.

      Reply
  25. Tamzen Rillstone says

    February 3, 2015 at 11:34 pm

    Thank you so much for this recipe. I used to love tuna casserole (for some reason, I must’ve really wanted mercury poisoning) and I have been searching for a good vegan copycat for a really long time!

    Reply
  26. michelle says

    February 9, 2015 at 8:21 pm

    Wow Cathy!! I just made this today and it is so awesome!!! Thank you!!

    Reply
  27. Connie Buckley says

    March 9, 2015 at 11:55 am

    Is this recipe as amazing if you make it ahead of time? Maybe day?

    Reply
    • Cathy says

      March 9, 2015 at 1:37 pm

      I think it would be: cook and reheat or assemble the day before then cook. 🙂

      Reply
  28. Trish says

    March 16, 2015 at 8:22 am

    I didn’t see nutritional info for this dish. Would you provide one as this dish looks divine, but I have a hubby who needs to lose weight.

    Reply
    • Cathy says

      March 16, 2015 at 12:15 pm

      Hi Trish, I don’t calculate nutritional info for my recipes. You can input the recipe in at Cronometer.com if you like, but in general, for weight loss, pasta slows progress. Dr. McDougall advises (until you reach your goal weight) a plant-based diet free of oil along with: no pasta, nuts, olives, tofu, avocado, and few processed foods (crackers, tortillas, cookies/sweets). See his article for maximum weight loss here.

      Reply
  29. Trish says

    March 25, 2015 at 9:23 am

    I made this last night but used quinoa elbows instead of the regular elbows. We enjoyed it. I found it a little bland but nothing that couldn’t easily be fixed. My husband said it was a keeper so I guess I’ll be making this again! I used white beans instead of the cashews. I have a ton left over which I look forward to eating over the next couple of days. Thanks for the recipe!

    Reply
    • Cathy says

      March 25, 2015 at 11:09 am

      Thanks Trish. 🙂 Yes, the white beans will not have the richness that the nuts do.

      Reply
  30. Laina says

    April 24, 2015 at 7:59 pm

    Cathy, if I could I’d give you a hug! This is so delicious, I’m eating it right now with steamed veggies, but I wanted to comment so I don’t forget. I didn’t have kelp though so I used some garlic powder and Mrs Dash in the sauce instead.

    The mouth feel with the mashed garbanzos really does mimic tuna!

    And the peas with the sauce and macaroni did remind me of past tuna casserole days even without the kelp.

    Thanks so much for another great recipe!!!

    Reply
    • Cathy says

      April 25, 2015 at 10:58 pm

      Thank you Laina! 😉 Yay!

      Reply
  31. Sandi says

    May 21, 2015 at 6:08 pm

    Hi Cathy, I’m looking forward to making this but have a question. Do I need the kelp? I read this recipe in Health Science Magazine, and the kelp seems to be optional and isn’t mentioned except in the notes afterward. Here it seems to be a necessary part of the sauce. Do you think I need to buy kelp for the recipe to taste right? Thanks!

    Reply
    • Cathy says

      May 21, 2015 at 6:33 pm

      Hi Sandi, if you want a fishy taste, then you’ll like the kelp granules; they are quite strong. I don’t put any in my casserole, even though I used to like tuna; it’s just too seaweed-y tasting for me. So you don’t need it, no. 🙂

      Reply
  32. Michelle says

    July 18, 2015 at 9:14 pm

    Thank you! I made this today for myself and 4 omnivores. We all liked it! I found this from fork’s over knives. Great, healthym cruelty free comfort food

    Reply
  33. Melinda says

    September 17, 2015 at 1:24 pm

    Thank you. I think I’ll throw some dulse flakes in mine, they aren’t terribly fishy but will add a little bit of flavor.

    Reply
    • Cathy says

      September 17, 2015 at 2:27 pm

      Great idea! Any type of seaweed would work to get that fishy flavor. 🙂

      Reply
  34. Tina Woodburn Girton says

    November 3, 2015 at 1:20 pm

    I made this last night for me and the carnivores of the family and everyone loved it! We are having leftovers tonight and I think I’ll make up another batch of sauce to pour over the top. Gonna decrease the amount of liquid since we will just be warming it up.

    Reply
    • Cathy says

      November 3, 2015 at 9:06 pm

      Woo hoo! Thanks Tina! 😉

      Reply
  35. Laura says

    January 27, 2016 at 8:50 am

    Great jumping off point! I just used boiling water instead of milk and cut off a piece of a sushi wrapper for the seaweed taste and added a ~T of nutri-yeast for a slightly cheesy flavor. Skipped the onions and shrooms completely. Used farfalle noodles – and topped with plain breadcrumbs. Definitely comfort food.

    Reply
    • Cathy says

      January 27, 2016 at 10:15 am

      Great ideas, thanks Laura! 🙂

      Reply
  36. Kate says

    February 3, 2016 at 3:03 am

    Hi! Wanting to try this recipe, but just before I do was wondering if you could freeze it?

    Reply
    • Cathy says

      February 3, 2016 at 7:50 am

      Pasta doesn’t freeze very well, neither does creamy sauces; so you can do it, but it may not have quite the same texture and consistency. 🙂

      Reply
  37. Cathy says

    April 3, 2016 at 8:14 pm

    Sure 🙂

    Reply
  38. Amy Roy says

    August 2, 2016 at 1:28 pm

    Soooo good. Thank you. My husband is really picky and he really liked it. Thank you for the recipe. I will make it often!

    Reply
  39. Dale Kidd says

    August 6, 2016 at 7:26 pm

    I noticed corn was mentioned in the ingredients but not mentioned further when combining them. I chose to add them although I have never seen corn in a tuna casserole. I found that the corn dominates the flavor. Was that in error?

    Reply
    • Cathy says

      August 7, 2016 at 4:50 pm

      There is no corn listed in this recipe. 🙂

      Reply
  40. Craig says

    August 23, 2016 at 3:58 pm

    Very good, but it needs salt!

    Reply
    • Cathy says

      August 26, 2016 at 3:34 pm

      Tuna casserole is usually very high in added salt, so yes, you would notice this. But if you’re not normally a salt-adder (like me and all the recipes on this site are without added salt) you wouldn’t. 😉

      Reply
  41. Mel says

    October 2, 2016 at 9:04 pm

    Super yummy! Definitely a keeper. Added 2 Tbsp of nutritional yeast.

    Reply
  42. Miles says

    January 7, 2017 at 2:56 pm

    This casserole was amazing! I made it one day and it was gone the next.

    Reply
  43. justagirlandherkitchen says

    February 13, 2017 at 7:22 pm

    I’m making this for dinner tonight! I’m adding sweet potato to the sauce and zucchini and cabbage in place of the mushrooms and perhaps some cubed boiled potatoes. I’ve never had tuna casserole (fish allergy) but I’m sure it will be delicious!

    Reply
    • Cathy says

      February 14, 2017 at 8:06 am

      I hope it was! 🙂

      Reply
  44. jvonrosen says

    October 11, 2017 at 7:41 am

    My daughter in law is gluten free and likes this recipe. However, she doesn’t like mushrooms so picks them out. Is there something I could substitute?

    Reply
    • Cathy says

      October 18, 2017 at 6:10 pm

      Maybe zucchini?? There is not great sub for mushrooms really. 🙁

      Reply
  45. Schalk Neethling says

    November 5, 2017 at 5:02 am

    Made this today, and it was absolutely delicious. I added broccoli, and also stirred through some nutritional yeast and ground flax. Did not have granulated onion so, just added additional fresh onions. To top it of, I drizzled some Sriracha on top when serving 🙂 Thank you for the wonderful recipe.

    Reply
  46. Jwiltz says

    March 21, 2018 at 9:42 am

    The omnivore in my household loved this and had seconds. They took the leftovers to work! Thanks for sharing.

    Reply
    • Cathy says

      March 21, 2018 at 12:10 pm

      Yay! Thanks so much! 🙂

      Reply
  47. Leslie Hill says

    March 26, 2018 at 4:55 pm

    Delish and super easy! Added celery, garlic, nutritional yeast and chilli flakes to ramp up the flavour.

    Reply
  48. Sue Fenton says

    March 28, 2019 at 5:05 pm

    Loved this recipe and so did my picky husband! It will definitely be added into our regular rotation of meals. Can’t wait to make it for my non-vegan family who will be visiting soon. Thank you for all of your awesome recipes!

    Reply
    • Cathy says

      March 29, 2019 at 8:52 am

      Great! 🙂 Thanks Sue!

      Reply
  49. Debra says

    May 29, 2019 at 2:25 pm

    Can you freeze this dish ?

    Reply
    • Cathy says

      May 29, 2019 at 8:19 pm

      Sure. You may want to steam it or microwave it upon reheating so it doesn’t get too dried out. 🙂

      Reply
  50. JoAnn M Lakes says

    September 20, 2019 at 3:33 pm

    Thinking jackfruit and artichokes might work as the fish component also. Just thinking! 😉

    Reply
    • Cathy says

      September 21, 2019 at 8:13 am

      Oh yeah! 🙂 I’ve never cooked with jackfruit, but it’s delicious!

      Reply

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Welcome to Straight Up Food! I’m Cathy Fisher, a chef and teacher whose passion is creating recipes without animal foods, salt, oil or sugar, and very few processed foods. Eating a whole-foods diet dramatically improves the health and well-being of humans, animals, and the environment—there are no downsides, only benefits! For more information about this blog and my work, click here. Thank you!

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