close
description

Want more recipes?

Download our recipe app and get hundreds of whole-food, plant-based recipes at your fingertips.

4.7
description
Download the app

This hearty casserole calls for garbanzo beans instead of tuna, and mushrooms instead of the traditional can of salt-heavy Cream of Mushroom Soup. Perfect for “comfort food” night. There’s a no-nut option, as well.

From straightupfood.com

casserole

Ingredients

For the Sauce:
  • 2½ cups unsweetened, unflavored plant milk
  • ½ cup unsalted cashews (2 ounces)
  • 1 teaspoon granulated onion
  • ½ teaspoon freshly ground black pepper
  • 1 tablespoon kelp granules or kelp powder (optional, for a light seafood flavor)
For the Base:
  • 1½ cups uncooked elbow or small-shell pasta
  • 1 medium yellow onion, chopped (about 2½ cups)
  • 8 medium cremini or white mushrooms, sliced
  • 2 cups green peas (frozen and thawed, or canned)
  • 3 cups cooked garbanzo beans (or two 15-ounce cans, drained)

Instructions

  1. Place the plant milk, cashews, granulated onion, pepper, and kelp (if using) into a blender and set aside (so the cashews can soften).
  2. Cook the pasta in a soup pot according to the instructions on the package; drain and place the pasta back into the soup pot, off of the heat.
  3. Preheat the oven to 375°F. Add the onions and mushrooms to a skillet on high heat, stirring and cooking for 3 to 5 minutes until softened and lightly browned, adding a little water only as needed to prevent sticking. Add this mixture, as well as the peas, to the pot of cooked pasta.
  4. Place the garbanzo beans into a food processor and pulse just until the beans are broken down (but not mushy). If you don’t have a food processor, mash the beans with a potato masher. Add to the soup pot.
  5. Blend the sauce ingredients until smooth. Add to the soup pot and stir.
  6. Spoon into a 9 × 13-inch baking dish. Bake uncovered for 35 to 40 minutes, until the top is lightly browned.
  7. Note: For a lower-fat, nut-free casserole, replace the cashews with 1½ cups cooked cannellini beans (or one 15-ounce can, drained).

Comments (15)

(4.43 from 7 votes)
Your Rating has been added Your Comment has been added
Add a Comment and/or Rating
Leave a Reply
Recipe Rating
Please provide a rating
Your email address will not be published. Required fields are marked *
You need to provide a comment or rating to submit
Tess7 hours ago
Reply
Do you want to report this comment as inappropriate?

My 18 month old toddlers love this! It makes quite a bit, so I’m able to portion it out and pull some out of the freezer on busy evenings. Thanks for the recipe!

Jennifer2 months ago
Reply
Do you want to report this comment as inappropriate?

Great recipe, but needed some modifications. I added some Old Bay seasoning and some nutritional yeast to the sauce as suggested by another reviewer, and that really makes it. I also modified the noodle-to-chickpea ratio — I thought the noodle amount was a bit sparse (at least in my mind from childhood memories of the casserole classic). I also added a bread crumb topping using a couple slices of Dave’s Killer Bread. Delicious! This recipe is a wonderful jumping off point that just needs a couple tweaks.

Freda3 months ago
Reply
Do you want to report this comment as inappropriate?

I haven’t tried this, but someone said something was lacking, try some celery seed

Nicole4 months ago
Reply
Do you want to report this comment as inappropriate?

Just made this. It’s okay – kind of bland (tho maybe that’s my salt-liking tongue speaking) … and I’m not sure I liked the texture with the chickpeas (although maybe blended in with the sauce to make them smoother? ). I’ll make it again though, playing around with ingredients, because I would love to have a creamy casserole like this for comfort-food days 🙂

Jennifer Bennett4 months ago
Reply
Do you want to report this comment as inappropriate?

Do you drain the chick peas or leave the aquqfaba fluid in when you pulse them in the food processor?

Lee Miller4 months ago
Do you want to report this comment as inappropriate?

The instructions on the ingredient list says to drain the chickpeas.

Tammy4 months ago
Reply
Do you want to report this comment as inappropriate?

I can’t wait to try this recipe. Just wondering if a box of soft silken tofu can be used instead of nuts?

James4 months ago
Reply
Do you want to report this comment as inappropriate?

This was good but was lacking something, I just can’t put my finger on it. It was enough for some leftovers for later in the week & put a batch in the freezer. I have so many recipes to try don’t think I will make this again.

Beth4 months ago
Reply
Do you want to report this comment as inappropriate?

I minced a sheet of nori and cooked it with the onions and mushrooms. I also added a crumb topping made with ground almonds and nutritional yeast. Delicious!

Lena4 months ago
Reply
Do you want to report this comment as inappropriate?

The blog gives nutritional information which is not included here, but should be.

Viv4 months ago
Reply
Do you want to report this comment as inappropriate?

Great recipe! Added 1/4 c nutritional yeast and 1 t old bay seasonsing. Didn’t need salt then. Was very good!
Thank you!

Viv4 months ago
Do you want to report this comment as inappropriate?

Oh and added 2 Tbs dulse flakes instead of seaweed etc. Very good.

Kathy4 months ago
Reply
Do you want to report this comment as inappropriate?

Very good— does need a little salt added tho

Grace10 months ago
Reply
Do you want to report this comment as inappropriate?

It tasted like tuna casserole, but it wasn’t as fishy. I used seaweed instead of kelp, i also added salt and pepper. very nice.

Kristina11 months ago
Reply
Do you want to report this comment as inappropriate?

I was nervous to try this because I don’t “love” chickpeas. Surprisingly, you don’t notice them!!! It oddly had the texture and flavor of the unhealthy version I loved as a child. I did add 1c of nutritional yeast and red pepper flakes. My kids loved it!!

Discover finger-lickin’good food with our app

description

Get inspired! Our chefs add delicious new plant-based recipes every week to keep mealtime exciting and satisfying.

Get the recipe app

Healthy eatingshouldn't be a hassle

description

With weekly meal plans, Forks Meal Planner takes the hard work out of making nutritious meals the whole family will enjoy.

Get meal planner
description

Tu-No Casserole

description
description
about the author

Cathy Fisher

Cathy Fisher is the creator of StraightUpFood.com, a website offering free recipes and information on eating a whole-food, plant-based diet free of salt, oil and sugar. She is also a cooking instructor, teaching classes at TrueNorth Health Center and the McDougall Program, both in Santa Rosa, CA. Cathy began eating a plant-based diet in 1999, and in 2016 published her first cookbook, Straight Up Food: Delicious and Easy Plant-based Cooking without Salt, Oil or Sugar.

casserole see more from this author
description
Free download

Free 5-Day Meal Plan!

Get a taste for healthy, fuss-free meal planning with this free five-day meal plan from Forks Meal Planner!

More from Forks Over Knives

Join our mailing list

Get free recipes and the latest info on living a happy, healthy plant-based lifestyle.

Copy link
Powered by Social Snap