Tu-No Casserole

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  • Makes one (9 × 13-inch) casserole

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

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).

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Tu-No Casserole

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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.

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