Healthy Green Bean Casserole
User Reviews
4.4
Healthy Green Bean Casserole
Description
This recipe starts by soaking cashews to create a smooth, creamy base when blended with almond milk. Fresh green beans are blanched to tender crispness and combined with sautéed mushrooms, garlic, and spices. The sauce is thickened with oat flour and vegetable broth, resulting in a dairy-free creamy mixture.
The topping uses thinly sliced onions tossed with oat flour, panko breadcrumbs, and salt, baked until golden and crisp, providing a crunchy contrast to the creamy casserole. The dish is assembled by layering the green bean mixture and topping with the crispy onions, then baked until heated through.
This casserole serves as a satisfying side or vegetarian main and is a nutritious adaptation offering crunch and creaminess without dairy or frying.
Leftovers store well refrigerated for up to five days. For freezing, assemble the casserole without baking, then freeze covered for up to two months. Bake from frozen when ready to serve.
Ingredients
Crispy Baked Onions
- 2 onion thinly sliced, medium
- ¼ cup oat flour
- 2 tablespoons panko bread crumbs gluten-free, if needed
- 1 teaspoon salt sea salt
- cooking spray nonstick
Green Beans and Sauce
- ½ cup cashews soaked
- 1 cup almond milk or milk of choice, unsweetened
- 24 oz Green bean rinsed, trimmed and halved, fresh
- 2 Tablespoons vegan butter
- 12 oz portobello mushrooms trimmed and cut into 1/2-inch pieces, baby
- 1 teaspoon salt sea salt
- 1 teaspoon black pepper ground
- 3 cloves garlic minced
- ¼ teaspoon ground nutmeg
- 2 Tablespoons oat flour
- 1 cup vegetable broth
- 1 teaspoon tamari or soy sauce, low-sodium
Instructions
- Add cashews to a bowl with water for soaking. Let soak for at least 30 minutes.
- Preheat the oven to 475°F.
- Combine the onions, flour, panko and salt in a large mixing bowl and toss to combine. Coat a sheet pan with nonstick cooking spray and evenly spread the onions on the pan. Place the pan on the middle rack of the oven and bake until golden brown, approximately 25 minutes, tossing every 10 minutes. Once done, remove from the oven and set aside until ready to use. Reduce oven temperature to 375°F.
- While the onions are cooking, prepare your green bean mixture.
- Bring a large pot of water to a boil. Add the beans and blanch for 5 minutes. Drain in a colander and immediately plunge the beans into a large bowl of ice water to stop the cooking. Drain and set aside in large bowl.
- Drain cashews and add to a blender with almond milk. Blend until smooth and creamy and set aside.
- Melt the butter in a large skillet over medium-high heat. Add the mushrooms, salt and pepper and cook, stirring occasionally for 4 to 5 minutes. Add the garlic and nutmeg and continue to cook for another 1 to 2 minutes. Sprinkle the flour over the mixture and stir to combine. Cook for 1 minute. Add the broth and tamari, simmer for 1 minute.
- Decrease the heat to medium-low and add the cashew cream. Cook until the mixture thickens, stirring occasionally, approximately 6 to 8 minutes.
- Remove from the heat and pour sauce into a large bowl with the green beans and ½ cup of the crispy baked onions. Place green bean mixture into a 8x8 baking dish and top with the remaining crispy baked onions. Place into the oven and bake until bubbly and warm throughout, approximately 15-20 minutes. Remove and serve immediately.
Notes
- Store leftovers in an airtight container in the refrigerator for up to 5 days.
- To freeze: assemble the casserole without baking, cover tightly in a freezer-safe dish, and freeze for up to 2 months.
- Bake the frozen casserole covered or uncovered until heated through when ready to serve after freezing.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 213 kcal
% Daily Value*
| Serving | 1/6 of recipe | |
| Calories | 213kcal | 11% |
| Carbohydrates | 26g | 9% |
| Protein | 9g | 18% |
| Fat | 10g | 15% |
| Sodium | 690mg | 29% |
| Fiber | 6g | 24% |
| Sugar | 7g | 14% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.4
You'll Also Love
