Not Your Grandma’s Tuna Noodle Casserole

This recipe is not your grandma’s tuna casserole. In fact, we got rid of the tuna and the noodles. In place of tuna, you’ll find garbanzo beans. In place of noodles, you’ll find zucchini. The garbanzo beans lend a tuna flavor and the zucchini is made into pasta-like strings, making this dish resemble a tuna casserole, with a healthy twist.

Each serving is 210 calories. Check out the nutritional information section at the bottom of this page.

Total Time: 1 hour 15 minutes
Prep Time: 45 minutes
Cook time: 30 minutes
Yields: 6 servings

Ingredients

  • 4 zucchini, cut into spirals or thin strips
  • 1 tablespoon olive oil
  • 8 ounces mushrooms, sliced
  • 12 green onions, chopped
  • 1 cup unsweetened almond milk
  • 1/4 cup flour
  • 1 cup low-sodium vegetable broth
  • 1/4 cup dairy free sour cream
  • 15 ounce can garbanzo beans, drained, rinsed, and mashed
  • 14 ounce can artichokes, drained and quartered
  • 1 teaspoon dried basil
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon ground black pepper
  • Salt, to taste

Instructions

  1. Heat olive oil in a skillet. Saute zucchini, onion, and mushrooms, until tender.
  2. In a bowl, whisk together flour and almond milk. Stir in vegetable broth.
  3. Add flour mixture to skillet and heat for two minutes.
  4. Stir in sour cream, beans, artichokes, basil, thyme, and pepper.
  5. Transfer zucchini mixture to casserole dish.
  6. Bake at 350 degrees Fahrenheit for 20 minutes.
  7. Let stand 5 minutes.

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.” Here’s the one I have, which does an excellent job.

 

Nutritional Information

Click here for nutritional information.

Nutrition Facts
Servings per batch 6
Amount Per Serving
Calories 210 Calories from Fat 54 (26%)
% Daily Value *
Total Fat 6g 9%
Saturated Fat 1g 6%
Monounsaturated Fat 2g
Polyunsaturated Fat 1g
Trans Fat 1g
Cholesterol 0g 0%
Sodium 271mg 14%
Potassium 1103mg 44%
Total Carbohydrate 33g 12%
Dietary Fiber 12g 48%
Sugars 9g
Protein 10g
Vitamin A 34%
Vitamin C 79%
Calcium 17%
Iron 17%
* 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.

 

Not Your Grandma’s Tuna Noodle Casserole was last modified: October 18th, 2015 by Audrey

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