This Vegan Mac and Peas Casserole is the perfect comfort food for this time of the year. It tastes like a hug (throw in a blanket as well 😉), comes together super easily and is absolutely divine. The best part? It may not look like it, but there are loads of hidden veggies in there that add nutrition without taking away from the comfort.
This Vegan Mac and Peas Casserole is, of course, covered off an American classic – mac and cheese. Albeit likely having originated in Italy or Northern Europe, mac and cheese provides adults and children alike with dreams about childhood and comfort. Think of this Mac and Peas Casserole recipe as your grown up sister or cousin – basically taking mac and cheese to the next (adult) level.
As I said, this recipe contains a lot of hidden veggies. That is because the sauce is made of a few whole food ingredients that turn this entire casserole into a creamy, dreamy, affair. You basically mix cooked carrots with cashews, non-dairy milk, nutritional yeast, garlic, mustary, tamari sauce, lemon juice, and salt and pepper and blend it all up until super creamy. Meanwhile, you cook chickpea pasta, sautee red onions before adding some peas into the cooking water. Once done, you mix everything, transfer it to a casserole and top it with a topping that will turn crunchy in the oven made off nutritional yeast, garlic powder and gluten-free bread ta-dah – there you have your elevated comfort food dish 🥰.
Why is this Vegan Mac and Peas Casserole good for you?
Carrots
Crunchy, tasty, and nutritious. I have not raved about this humble (and, I find, often overlooked) vegetable in a while. Carrots come in many colors – from yellow to deep purple. The most common variety is the orange one though. Carrots are a great source of vitamin A, K1, B6, and potassium. Beta carotene, which is found in carrots is converted into vitamin A within our bodies. Vitamin A is super important for your vision. Research is particularly focussing on age-related macular degeneration, basically your eyes getting worse with age, where this vitamin appears to be particularly beneficial. Vitamin A, in addition, is also important for our immune function, development and growth.
Carrots are (how could it be any different) also stock-full of antioxidants. Most of the antioxidants found in carrots are of the carotenoid type. The antioxidants founds in carrots have been associated with a reduced risk of heart disease, reduction of common illnesses, as well as potential anti-cancer properties. Last but not least, carrots also contain soluble fiber, which further supports both your heart and gut health. Soluble fiber, in particular, can lower your blood sugar levels by slowing down the speed by which blood sugar is absorbed in your digestive tract. It may also impair the absorption of cholesterol, thereby lowering blood cholesterol levels altogether. As always, I am amazed at what nature has to offer and can provide us in terms of goodness!!
How can I adjust this Vegan Mac and Peas recipe to my dietary requirements?
This recipe is vegan, gluten-free, and dairy-free. Due to the cashews used in the sauce it is not nut-free. As it contains grains both from the chickpea pasta and the crumb crust, it is, sadly, not paleo-friendly.
Other Comfort Food Recipes on the Blog
If you are looking for similar recipes – nutritious whilst providing an absolute delicious amount of comfort – why not check out the following recipes as well:
- Vegan Penne alla Vodka
- Kohlrabi Casserole with Tomatoes and Sage
- Creamy Beetroot Pasta
- Chinese Sweet and Sour (Sauce) (do not look at the pictures, they are dreadful – but the dish is delicious!!)
- Sri Lankan Cashew Curry
And there you have it for this week 🤗. I hope you enjoy this absolutely delicious, nutritious yet comforting vegan mac and peas casserole. This recipe was inspired by my Vegan Nacho Cheese Sauce. As always, please let me know what you think by either commenting on the post below and/or rating the recipe. I love hearing from you!! Happy casserole-making 😉.
Vegan Mac and Peas Casserole
Course: MainCuisine: AmericanDifficulty: Easy6
servings20
minutes34
minutes20
minutesComforting, delicious but yet at the same time nutritious. You cannot go wrong with this vegan mac and peas recipe. Enjoy!!
Ingredients
- For the cheese sauce
200 gr. 200 carrots
1 cup 1 (100 gr.) cashews
1/3 cup 1/3 (65 gr.) nutritional yeast
1 cup 1 (240 ml.) non-dairy milk
2 2 garlic cloves, peeled
3 tsp 3 mustard
3 tsp 3 tamari
1 1 lemon, juiced
2 tsp 2 salt
Pepper to taste
- For the casserole
300 gr. 300 chickpea pasta
150 gr. 150 (frozen peas)
2 medium 2 -sized red onions
1 tsp 1 cooking oil of choice
- For the topping
2 slices 2 gluten-free bread
1/4 cup 1/4 (48 gr.) nutritional yeast
1 tsp 1 garlic powder
How to
- Preheat your oven to 180 degrees Celsius (350 degrees Fahrenheit) on a top and bottom heat setting. Pull out an oven-proof baking form (ca. 20 x 30 cm or 8 x 11 inches) and slightly grease with your oil of choice (I used olive oil)
- For the cheese sauce
- Wash and chop the carrots in pieces. Add to a pot, cover in water and let simmer until cooked, ca. 20 minutes. Let slightly cool and transfer to a strong high-speed blender. Add the cashews, nutritional yeast, non-dairy milk, garlic cloves, mustard, tamari, lemon juice, salt and pepper to taste and blend on high until super creamy. You may have to scrape down the sides once or twice. Set aside
- For the casserole
- Meanwhile, bring a large pot of water to boil and add a bit of salt. Cook the chickpeas according to package instructions (mine usually take about 5 – 6 minutes). If you are using frozen peas, be sure to add them to the cooking water for the last 2 – 3 minutes in order to de-thaw. If not, simply add when you are mixing everything through
- Peel the onions and slice (does not need to be fine). Add the cooking oil to a small pan and heat to medium-high heat. Add the olives and fry off until translucent
- Once the noodles (and peas) are done, drain the water. Add the cheese sauce and onions to the noodles and peas and mix well. Fill into the casserole dish
- For the topping
- In a food processor combine the gluten-free bread slices, nutritional yeast, and garlic powder. Process until you have a crumb mixture. You can pulse a few times until you have reached your desired consistency. Add on top of the casserole and put into the oven until the top is golden brown (ca. 20 – 25 minutes). Take out, serve immediately and ENJOY!!
