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Oblong dish with plant-based "tuna" casserole with sliced tomatoes on top.

plant-based “tuna” casserole


  • Author: Denise
  • Prep Time: 30 minutes
  • Cook Time: 60 minutes
  • Total Time: 1 hour 30 minutes
  • Yield: 8 servings 1x

Description

Plant-based “tuna” casserole dishes up comfort with each healthy guilt-free bite powered with chickpeas, mushrooms and a creamy sauce with ‘sea’ flavor.


Scale

Ingredients

Sauce

  • 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

Filling

  • 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)

Instructions

  1. 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.
  2. Prepare the onions, mushrooms and measure out the peas.
  3. 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).
  4. Preheat the oven to 3750F (1900C).
  5. 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.
  6. 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.
  7. Add the mushrooms and stir them with the onions until they start to release their moisture.
  8. Next, add the peas. If they are frozen, allow them to thaw a bit and then add the chickpeas. Mix well.
  9. Give the sauce a stir and then add it to the skillet. Mix everything well.
  10. Once the pasta is done, drain it and add to the same skillet.
  11. Spoon the ingredients into a 9×13 inch (23×33 cm.) baking dish and top it with thin tomato slices.
  12. Bake the casserole, uncovered, for 35-40 minutes until the top is lightly brown.

Notes

  • 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