Healthy Green Bean Casserole
User Reviews
5
Healthy Green Bean Casserole
Description
The casserole starts with fresh green beans blanched briefly to a bright green, tender-crisp texture and then shocked in ice water to halt cooking and preserve crispness. Mushrooms are sautéed in butter with garlic, a pinch of nutmeg, salt, pepper, and optional garlic powder until they soften and release their natural moisture. Flour is incorporated to create a roux, followed by mushroom broth and almond milk to form a creamy sauce that coats the vegetables.
This mixture is baked in the oven at 400°F, topped with French fried onions to add a crunchy contrast to the creamy casserole base. The nutmeg introduces a subtle warmth that complements the earthy mushrooms and fresh green beans. The use of almond milk and mushroom broth keeps the dish lighter than traditional cream-based versions.
This casserole makes a suitable side dish to a wide range of meals, particularly well suited to holiday dinners or family gatherings needing a vegetable side with a comforting texture and flavor.
Ingredients
- 1 pound Green bean rinsed and trimmed, fresh
- 8-12 ounces button mushrooms (trimmed and sliced)
- 4-6 ounces French fried onions (homemade or store bought)
- 2 TBSP butter or Earth Balance for vegan
- 2 cloves garlic minced
- ¼ tsp nutmeg
- 2 TBSP all-purpose flour
- 1 cup mushroom broth or vegetable broth
- 1 cup almond milk
- garlic powder a sprinkle, optional
- salt to taste
- black pepper to taste
Instructions
- Preheat oven to 400 F.
- Blanch green beans by bringing a pot or skillet of water to boil, adding green beans, then removing after 3-5 minutes. You'll want them bright green and slightly tender. While the green beans are cooking, add ice and water to a large bowl and set aside. This will serve as your "ice bath" to shock the green beans and prevent them from continuing to cook. No mushy green beans here! Once the beans have finished boiling, drain them in a colander, pop em in the ice bath, and then drain again.
- Set aside.
- Next melt your butter in a skillet on medium-high heat.
- Add the mushrooms, along with a sprinkle of garlic powder, salt, and pepper.
- Saute, stirring occasionally, until the mushrooms begin to give up some of their liquid.
- Next add the minced garlic and 1/4 tsp nutmeg and continue to cook for another 1 to 2 minutes.
- Add your flour and stir to combine.
- Cook for 1 minute and add the broth.
- Simmer for about a minute, then decrease the heat to medium-low.
- Add your almond milk and cook until the mixture thickens, stirring occasionally, for approximately 6 to 8 minutes.
- Remove from the heat and stir in 1/4 of the onions and all of the green beans.
- Top with the remaining onions.
- Place into the oven and bake until bubbly for approximately 15 minutes.
Notes
- Blanch green beans until bright green and slightly tender, then shock in ice water to stop cooking and maintain crispness.
- Sauté mushrooms with garlic and nutmeg to enhance earthy flavor before adding to casserole.
- Use almond milk and mushroom broth for a lighter, dairy-free sauce base if desired.
- Top casserole with French fried onions for a crunchy texture contrast.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6servings
Amount Per Serving
Calories 203 kcal
% Daily Value*
| Calories | 203kcal | 10% |
| Carbohydrates | 17g | 6% |
| Protein | 3g | 6% |
| Fat | 14g | 22% |
| Saturated Fat | 6g | 30% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Trans Fat | 1g | 50% |
| Cholesterol | 10mg | 3% |
| Sodium | 248mg | 10% |
| Potassium | 288mg | 6% |
| Fiber | 3g | 12% |
| Sugar | 3g | 6% |
| Vitamin A | 638IU | 13% |
| Vitamin C | 10mg | 11% |
| Calcium | 83mg | 8% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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