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Tu-no Casserole
- prep: 30 min
- cook: 52 min
- total: 1 hr 22 min
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SaveIngredients
- For the casserole:
- 1½ cups dry/uncooked elbow macaroni or small-shell pasta
- 8 medium white or cremini mushrooms, sliced (about 3 cups)
- 1 medium yellow or white onion, chopped (about 2 cups)
- 2 cups cooked peas
- 2 cans cooked garbanzo beans (15 ounces each; about 3 cups total), drained and rinsed
- For the sauce:
- 2½ cups unsweetened nondairy milk
- 2 ounces raw, unsalted cashews (about ½ cup)
- 2 teaspoons granulated onion
- ½ teaspoon granulated garlic
- ½ teaspoon ground white pepper
- 3 to 4 teaspoons kelp granules (for a seafood flavor; optional)
Instructions
Click Here For Step-By-Step Instructions
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Nutrition
Nutritional Info
- Servings Per Recipe: 8
- Amount Per Serving
- Calories: 421 % Daily Value *
- Total Fat: 9 g 14.31%
- Saturated Fat: 1 g 5.11%
- Trans Fat: 0 g %
- Cholesterol: 0 mg 0%
- Sodium: 247 mg 10.29%
- Calcium: 304 mg 30.42%
- Potassium: 626 mg 17.88%
- Magnesium: 0 mg 0%
- Iron: 4 mg 21.7%
- Zinc: 0 mg 0%
- Total Carbohydrate: 71 g %
- Dietary Fiber: 7 g 28.94%
- Sugar: 7 g
- Protein: 16 g
- Alcohol: 0 g
- Omega 3 Fatty Acid: 0 g
- Omega 6 Fatty Acid: 0 g
- Vitamin A 18.71%
- Vitamin C 30.22%
- Vitamin D 33.27%
- * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Diabetes Exchanges
- Exchange - Fat1
- Exchange - Fruit0
- Exchange - NonFat Milk0
- Exchange - Other Carbs0
- Exchange - Starch4
- Exchange - Vegetables2
- Exchange - Lean Meat0
- Exchange - Alcohol0
MyPlate Info
- MyPlate - Grain Total3 oz-eq
- MyPlate - Vegetable Total1 c
- MyPlate - Fruit0 c
- MyPlate - Dairy1 c
- MyPlate - Protein Total0 oz-eq
