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
- 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.)
- 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
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.
Wow, Cathy, this looks amazingly delicious...thanks!!
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.
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 .
I loved this recipe. Thank you!
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.
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
Nice substitutions, Margarita; thank you for the feedback! 🙂
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.
Thanks so much for the kudos and comment Nancy! Glad to hear you are doing so well after the program. 😉
Outstanding!
Woo hoo! Thanks Gary!
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!!
Wow, nice variations! 😉 I hope it turns out yummy!
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.
Good idea! 😉 Thanks!
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
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. 🙂
If I want to substitute cooked rice for the pasta, how much would I use?
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! 🙂
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!
Has anyone tried freezing this casserole yet? Before or after baking?
This was delicious! I only cooked half the recipe, so I'm going to try and freeze the other half.
What was the outcome when you froze the dish?
soy milk or almond milk ok? how about vegetable broth instead? thanks so much for the wonderful r ecipe
I use soy milk for everything, but almond would work too. You can use veg broth, yes. 🙂
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.
As long as you soak them overnight, they should be soft enough to blend into a creamy sauce. 🙂
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.
I like it! 🙂 Thanks Kathleen!
Cathy, thanks for this wonderful recipe. My husband I both loved it. It has already become a favorite!
Can't wait to try this! Thank you so much!
If I use cannellni beans, should I mash them or leave whole?
You blend them with the other sauce ingredients.
You are amazing!!
😉
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!!!
Thanks Barb! 😉
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!
Nice! Love the sweet potato addition! 😉 Thank you for the comment.
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!
Wow Cathy!! I just made this today and it is so awesome!!! Thank you!!
Is this recipe as amazing if you make it ahead of time? Maybe day?
I think it would be: cook and reheat or assemble the day before then cook. 🙂
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.
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.
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!
Thanks Trish. 🙂 Yes, the white beans will not have the richness that the nuts do.
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!!!
Thank you Laina! 😉 Yay!
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!
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. 🙂
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
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.
Great idea! Any type of seaweed would work to get that fishy flavor. 🙂
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.
Woo hoo! Thanks Tina! 😉
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.
Great ideas, thanks Laura! 🙂
Hi! Wanting to try this recipe, but just before I do was wondering if you could freeze it?
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. 🙂
Sure 🙂
Soooo good. Thank you. My husband is really picky and he really liked it. Thank you for the recipe. I will make it often!
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?
There is no corn listed in this recipe. 🙂
Very good, but it needs salt!
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. 😉
Super yummy! Definitely a keeper. Added 2 Tbsp of nutritional yeast.
This casserole was amazing! I made it one day and it was gone the next.
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!
I hope it was! 🙂
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?
Maybe zucchini?? There is not great sub for mushrooms really. 🙁
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.
The omnivore in my household loved this and had seconds. They took the leftovers to work! Thanks for sharing.
Yay! Thanks so much! 🙂
Delish and super easy! Added celery, garlic, nutritional yeast and chilli flakes to ramp up the flavour.
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!
Great! 🙂 Thanks Sue!
Can you freeze this dish ?
Sure. You may want to steam it or microwave it upon reheating so it doesn't get too dried out. 🙂
Thinking jackfruit and artichokes might work as the fish component also. Just thinking! 😉
Oh yeah! 🙂 I've never cooked with jackfruit, but it's delicious!