Tu-No Casserole

CALORIES:

267.7

PROTEIN:

13.5 g

PREP TIME:

30 mins

COOK TIME:

52 mins

SERVINGS:

8

This hearty casserole calls for garbanzo beans instead of tuna and sliced mushrooms instead of cream of mushroom soup.

Recipe by Straight Up Food

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

Sauce:

2½ cups unsweetened plant-based 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)

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.

Nutrition FactsAmount Per Serving

Calories:

267.7

Protein:

13.5g

Total Fat:

6.4g

Sat. fat:

0.98g

Trans fat:

Cholesterol:

0mg

Total Carbohydrate:

41.7g

Dietary Fiber:

8.4g

Total Sugars:

6.37g

Added Sugars:

Sodium:

219.1mg

If you'd like to add a little fish flavor, opt for the kelp granules or kelp powder above. 2 to 3 teaspoons is a good amount to start with - then add more to your taste. (Note that kelp granules are more potent than kelp powder.)
To make your casserole softer, add ¼ to ½ cup more plant-based milk.
For a grated cheese effect on top, use some walnuts in a rotary cheese grater or your favorite plant-based cheese.

Nutrition FactsAmount Per Serving

Calories:

267.7

Protein:

13.5g

Total Fat:

6.4g

Sat. fat:

0.98g

Trans fat:

Cholesterol:

0mg

Total Carbohydrate:

41.7g

Dietary Fiber:

8.4g

Total Sugars:

6.37g

Added Sugars:

Sodium:

219.1mg

267.7

13.5 g

30 mins

52 mins

8

Nutrition FactsAmount Per Serving

Nutrition FactsAmount Per Serving

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