This casserole recipe is perfect for vegans, as it contains no tuna, dairy, or eggs. It is easy to prepare and a great option for either lunch or dinner. This plant-based dish combines the earthy flavors of artichoke hearts and sweet peas in a creamy, dairy-free sauce.
Prep Time: 15 minutes
Cook Time: 30 minutes
Servings: 4
Ingredients:
- 12 oz brown rice fusilli pasta
- 15 oz can artichoke hearts (in water)
- ½ yellow onion
- 2 ribs celery
- 2 tsp minced garlic
- 1 cup frozen peas
- ½ cup panko breadcrumbs (optional)
For the Sauce:
- 3 yukon gold potatoes, cut into quarters (about 400g)
- 1 cup riced cauliflower
- ½ carrot (about 65 grams)
- 2 cups water (to steam the potatoes)
- 1 cup unsweetened almond milk
- ¼ cup nutritional yeast
- 2 Tbs lemon juice
- 2 Tbs dulse flakes
- 1 tsp old bay seasoning
- ½ tsp onion powder
- ½ tsp garlic powder
- ¼ tsp salt (if needed)
Instructions:
- Begin by preparing the sauce. If you have an Instant Pot, add the quartered potatoes, carrot, cauliflower, and 2 cups of water. Set the Instant Pot to manual for 7 minutes, followed by a 10-minute natural release. For stovetop cooking, steam the vegetables until they are very soft and easily pierced with a fork.
- Once cooked and drained, transfer the vegetables to a blender. Add all the remaining sauce ingredients, excluding the 2 cups of cooking water. Blend until the mixture achieves a smooth and creamy consistency. Set the sauce aside.
- Proceed by chopping the yellow onion and celery. In a large skillet, sauté these vegetables using 1-2 tablespoons of water or vegetable broth until they become tender.
- Drain and rinse the artichoke hearts, then coarsely chop them. Add the chopped artichokes to the skillet along with the minced garlic. Sauté for an additional 1-2 minutes or until most of the liquid has evaporated.
- Pour the blended sauce into the skillet and thoroughly combine all the ingredients.
- Cook the brown rice fusilli pasta according to the package instructions. Just before the pasta reaches al dente, add the frozen peas to the boiling water. Once cooked, drain the pasta and peas, then add them to the skillet with the sauce.
- Ensure everything is well mixed, and your creamy, plant-based pasta casserole is ready to serve. If you’re following a gluten-free diet, consider transferring the mixture to a casserole dish and optionally topping it with panko breadcrumbs. Bake at 375°F (190°C) for 15-20 minutes, or until the top achieves a delightful golden-brown hue.
Nutrition Facts (per serving)
- Calories: 387 kcal
- Protein: 10g
- Carbohydrates: 76g
- Dietary Fiber: 7g
- Sugars: 5g
- Total Fat: 6g
- Saturated Fat: 1g
Keep in mind that these nutritional values are estimations and may vary depending on the specific ingredients you use.
Cooking Tips:
- If you enjoy an extra crispy topping, consider broiling the casserole for a couple of minutes at the end of baking. Keep a close eye to prevent burning.
- Feel free to get creative with your casserole. Add your favorite vegetables or herbs to the mix for a personalized touch. Mushrooms, spinach, or a sprinkle of fresh basil could be delightful additions.