Not Your Grandma's Tuna Noodle Casserole (Vegan!)
Cook Time
Prep time: 45 min
Cook time: 30 min
Ready in: 1 hour 15 min
Yields: 6 Servings
Ingredients
- 4 zucchinis, cut into spirals or thin strips
- 1 tablespoon olive oil
- 8 ounces mushrooms, sliced
- 12 green onions, chopped
- 1 cup original unsweetened non-dairy milk
- 1/4 cup flour
- 1 cup low-sodium vegetable broth
- 1/4 cup dairy-free sour cream
- 15 ounces canned garbanzo beans, drained, rinsed, and mashed
- 14 ounces canned artichokes, drained and quartered
- 1/2 teaspoon dried basil
- 1/2 teaspoon dried thyme
- 1/4 teaspoon ground black pepper
- salt, to taste
Instructions
- Heat olive oil in a skillet. Saute zucchini, onion, and mushrooms, until tender. (For whole food version, omit oil and use veggie broth.)
- In a bowl, whisk together flour and dairy-free milk. Stir in vegetable broth. (For whole food version, use oat flour and homemade nut milk.)
- Add flour mixture to skillet and heat for two minutes.
- Stir in sour cream, beans, artichokes, basil, thyme, and pepper.
- Transfer zucchini mixture to casserole dish.
- Bake at 350 degrees Fahrenheit for 20 minutes.
- Let stand 5 minutes.
| Nutrition Facts | |
|---|---|
| Serving size: 6 | |
| Calories | 210 |
| Calories from Fat | 54 |
| % Daily Value * | |
| Fat 6 g | 9% |
| Saturated fat 1 g | 5% |
| Unsaturated fat 3 g | |
| Carbohydrates 33 g | 11% |
| Sugar 9 g | |
| Fiber 12 g | 48% |
| Protein 10 g | 20% |
| Cholesterol 0 mg | |
| Sodium 271 mg | 11% |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. | |
Notes
- Vegetarian and vegan
- No artichokes? Replace them with thawed frozen peas, similar to a traditional tuna casserole.
- You can buy an inexpensive spiralizer to quickly turn your veggies into "spaghetti."
This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.
© 2019 Audrey
