Plant-based “tuna” casserole dishes up comfort with each healthy guilt-free bite powered with chickpeas, mushrooms and a creamy sauce with ‘sea’ flavor.
- 3 cups plant milk (oat works well, but use what you prefer)
- 1 cup aquafaba (liquid from the chickpeas)
- 2 Tbsp. soy sauce or Tamari
- 1 tablespoon kelp granules or kelp powder (you can also use ground nori)
- 1 tsp onion powder
- 2 tsp. dry mustard powder
- 2 tbsp prepared mild mustard
- 1/2 tsp ground black pepper
- 3 cups (300 gm.) dry small shells or macaroni noodles
- 2 15-oz. (400 gm) cans chickpeas (garbanzo beans), be sure to reserve 1 cup of the liquid when you drain the beans
- 1 large onion, diced (2 cups)
- 8 medium cremini or white mushrooms, sliced
- 2 cups green peas (frozen are fine)
- 1 medium tomato sliced thin (optional)
- Drain the chickpeas and reserve 1 cup of the liquid. Add the chickpeas to a medium bowl and mash them with a masher or fork. Leave some of the chickpeas whole if desired.
- Prepare the onions, mushrooms and measure out the peas.
- In a small bowl, combine all the ingredients for the sauce and set aside (you’ll want to give is a quick stir before you add it to the filling).
- Preheat the oven to 3750F (1900C).
- Start the water for the pasta in a large pot. When it boils, add the pasta and cook according to directions. Meantime start the filling.
- Heat a large skillet or pan to medium heat and add the onions. Allow them to soften for 5 minutes. Add water a tablespoon at a time if they begin to stick.
- Add the mushrooms and stir them with the onions until they start to release their moisture.
- Next, add the peas. If they are frozen, allow them to thaw a bit and then add the chickpeas. Mix well.
- Give the sauce a stir and then add it to the skillet. Mix everything well.
- Once the pasta is done, drain it and add to the same skillet.
- Spoon the ingredients into a 9×13 inch (23×33 cm.) baking dish and top it with thin tomato slices.
- Bake the casserole, uncovered, for 35-40 minutes until the top is lightly brown.
- Additional topping ideas include breadcrumbs, but thinly sliced green onions are also nice along with the tomatoes.
- To prevent drying out, reheat in the microwave or wrap servings in foil and steam them.
- Look for kelp powder in the health food sections of the supermarket or health food stores. You can usually find nori sheets in the Asian section (use a spice grinder to them break down).
- Category: Main Courses
- Cuisine: American
Keywords: plant-based "tuna" casserole