• prep: 30 min
  • cook: 52 min
  • total: 1 hr 22 min
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  • servings:
  • Ingredients

    • 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

    Tags

    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

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