Healthy Green Bean Casserole (gluten-free, dairy-free)
User Reviews
4.9
Healthy Green Bean Casserole (gluten-free, dairy-free)
Description
The recipe begins by blanching fresh trimmed green beans until just tender but still crisp, then chilling them in ice water to preserve their color and texture. A sautéed mixture of cremini mushrooms, diced onion, and minced garlic is cooked with tamari soy sauce and simmered in chicken or vegetable broth combined with almond or other dairy-free milk. Arrowroot powder mixed with water is added as a slurry to thicken the sauce, creating a creamy consistency without dairy.
The casserole is assembled by layering the green beans and mushroom sauce in a baking dish, then topped with thinly sliced shallot rings. Baking at 375°F for 10-15 minutes melds the flavors and crisps the shallots. This dish offers a plant-inspired take on a classic casserole, suitable for those avoiding gluten and dairy.
Ingredients
- 1 ½ pounds Green bean trimmed, fresh
- ⅓ cup olive oil divided
- 10 ounces cremini mushrooms sliced
- 1 onion diced, small
- 1 teaspoon tamari soy sauce or coconut aminos
- 3 cloves garlic minced
- ½ cup chicken broth or vegetable broth for vegan
- 1 ½ cups almond milk or cashew milk, or other dairy-free milk
- salt to taste
- black pepper to taste
- 2 tablespoon arrowroot powder
- 4 to 5 shallot thinly sliced into rings
Instructions
- Preheat your oven to 375F. Then, bring a large pot of water to a boil and add the green beans. Blanch the green beans for 4-5 minutes, or until slightly tender but still crisp.
- Immediately transfer the green beans to an ice water bath, drain, and set aside.
- Then, heat two tablespoons of olive oil on medium high heat in a large pan. Add the diced onion and sliced mushrooms and cook for 8-10 minutes, or until soft.
- Stir in the tamari soy sauce, minced garlic, salt, and pepper. Then add the chicken broth and milk, and simmer for 5 minutes.
- Make a slurry by stirring the arrowroot powder with 2 tablespoons of water in a small bowl. Turn off the stove, pour the slurry into the pan, and stir until the sauce has thickened.
- Transfer about 1/3 of the mushroom sauce to a baking pan, add the green beans on top, then top with the remaining sauce. I put the sauce down the middle for presentation, but you could spread it evenly across the top. Then bake for 10-15 minutes or until warmed through.
- While the green beans are baking, add the sliced shallots to a pan with 1/4 cup or so of olive oil. Heat on medium high heat for 5 minutes, stirring the shallots, then reduce the heat to low and cook for another 3-4 minutes. Keep a close eye on the shallots after 7-8 minutes, as they go from golden to burnt very quickly.
- Once the shallots are lightly golden, remove them to a paper towel lined plate.
- Remove the green bean casserole from the oven, top with the crispy shallots and serve.
Nutrition Information
Show DetailsNutrition Facts
Serving: 8servings
Amount Per Serving
Calories 143 kcal
% Daily Value*
| Calories | 143kcal | 7% |
| Carbohydrates | 13g | 4% |
| Protein | 3g | 6% |
| Fat | 10g | 15% |
| Saturated Fat | 1g | 5% |
| Sodium | 200mg | 8% |
| Potassium | 428mg | 9% |
| Fiber | 3g | 12% |
| Sugar | 5g | 10% |
| Vitamin A | 587IU | 12% |
| Vitamin C | 15mg | 17% |
| Calcium | 87mg | 9% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
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