Not Your Grandma's Tuna Noodle Casserole
- 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
- 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.
|Serving size: 6|
|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.|
- 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."
© 2019 Audrey Baker