Friday, March 6, 2015

"Tuna" Noodle Casserole


Source: Vegetarian Times (modified by Aimee)


Mock Tuna
  • 1 cup chickpea or garbanzo flour
  • 1/4 cup nutritional yeast
  • 1 tsp. sea salt
  • 1/2 tsp. freshly ground black pepper
  • 4 TB olive oil
  • 4 tsp. lemon juice
  • 1 cup cooked chickpeas
Casserole
  • 1/4 cup olive oil
  • 4 Tbs. butter
  • 1 cup chopped onion
  • 3 cloves garlic, minced 
  • 1/2 cup all-purpose flour
  • 2 1/2 cups vegetable broth
  • 1 1/2 cups low-fat milk
  • 8 oz. uncooked egg noodles
  • 10 oz. bag frozen peas*
  • 1 cup grated Cheddar cheese, plus more for top of casserole, optional
  • *if desired, use less peas and add in coarsely chopped button or cremini mushrooms
1. To make Mock Tuna: Whisk together chickpea flour, nutritional yeast, salt, and pepper in medium bowl. Stir in oil and lemon juice, then stir in 1/2 cup water until smooth. Add chickpeas, and coarsely mash.
2. Coat large non-stick skillet with cooking spray, and heat over medium-high heat. Pour chickpea mixture into skillet, and spread to coat bottom of pan. Cover pan, reduce heat to medium-low, and cook 7 to 10 minutes. Flip chickpea cake (it’s OK if it breaks), cover pan, and cook 5 to 7 minutes more, or until lightly browned on both sides. Set aside.
3. To make Casserole: Heat oil and butter in medium saucepan over medium heat. Add mushrooms, onion, and garlic, and cook 5 to 7 minutes, or until mushrooms are softened. Stir in flour, and cook 30 seconds. Pour in broth and milk, and cook 3 to 5 minutes, or until sauce thickens, stirring constantly. Season with salt and pepper, if desired. Set aside.
4. Preheat oven to 400°F. Cook egg noodles according to package directions, drain well, and transfer to large bowl. Break Mock Tuna into small flakes or pieces, and add to bowl. Stir in mushroom mixture, peas, and 1/2 cup cheese. Transfer to oiled 13 x 9 baking dish, and top with more cheese (if using). Bake 20 minutes, or until hot, bubbly, and starting to brown on top.

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