Healthy Green Bean Casserole (Vegan & Paleo)
User Reviews
4.7
90 reviews
Excellent
Healthy Green Bean Casserole (Vegan & Paleo)
Report
Healthy Green Bean Casserole uses fresh or frozen green beans combined with caramelized onions, mushrooms, and garlic to build a savory, plant-based dish. The casserole features tender steamed green beans enveloped in a rich mushroom sauce with a hint of lemon and nutritional yeast for subtle depth. This recipe fits vegan and paleo choices and can be prepared ahead, providing a comforting side that holds well for gatherings.
Description
The casserole starts by caramelizing thinly sliced onions over medium heat until they develop a deep brown color, adding natural sweetness and complexity. Meanwhile, green beans are steamed until fork-tender but still retaining some bite. A separate sauté of mushrooms and garlic in olive oil forms a flavorful base. These components are joined in a pot, with added water, lemon juice, salt, and optional nutritional yeast that offers a mild cheesy undertone. The combination results in a creamy sauce coating the green beans. The casserole can be assembled in advance by pre-cooking key elements separately and then baked just before serving to heat thoroughly and marry flavors.
Share:
Ingredients
- 1 yellow onion , sliced thinly (269 grams)
- 2 tablespoons olive oil (10 grams)
- 1 pound Green bean fresh or frozen, 16 ounces, trimmed
- 8 oz mushroom chopped (226 grams
- 3 cloves garlic , minced (10 grams)
- 1 cup parsnip chopped (133 grams
- 1 cup water (6 ounces)
- 1 teaspoon lemon juice (4 grams)
- 1 teaspoon salt 6 grams, fine sea salt
- 2 tablespoons nutritional yeast (optional; 8 grams)
Instructions
- Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the onions, and stir until they start to soften, about 5 minutes. Lower the heat, and keep an eye on the onions, stirring every few minutes or so. When you see brown develop on the bottom of the pan, add a splash of water and stir well, so the onions will take on a deeper, caramelized color. You can watch the onions while you prepare the green beans on a separate stove burner.
- To cook the green beans, fill a pot with 1 inch of water and arrange a steamer basket over that. Pour the green beans into the basket, bring the liquid to a boil, then cover and lower the heat, allowing the beans to steam until fork-tender, about 10 minutes.
- When the beans are done, drain and set them aside. Check on the onions, and give them a stir. In the same pot you cooked the beans in, add in the other tablespoon of olive oil, mushrooms, and garlic. Cook until the mushrooms are soft, about 5 minutes.
- To the mushrooms, add in the parsnips and water. Bring the water to a boil, then cover and lower the heat, allowing the parsnips to cook until fork tender, about 10 minutes. At this point, you can also preheat your oven to 350ºF and have an 8- or 9-inch square dish ready.
- If you'd like some whole mushrooms in the green bean casserole, use a slotted spoon to scoop up several cooked mushrooms and transfer them to the square dish. Add the cooked green beans to the dish, too.
- Transfer the rest of the cooked mushrooms, parsnips, and their cooking liquid to a blender. Add in the lemon juice, salt, and nutritional yeast, if using. (I don't think the yeast is necessary, but it does add extra flavor if you like it.) Blend until smooth.
- Pour the blended sauce over the green beans in the dish, then stir well to combine. Top with the caramelized onions, which should now be done. Bake for 30 minutes at 350ºF.
- Remove the casserole from the oven, and let it cool for 10 minutes before serving. Leftovers can be stored in the fridge for up to 5 days when tightly covered.
Equipments used:
Notes
- Nutrition info estimates one serving of nine and should be used as a guideline only.
- For convenience, steam green beans, prepare mushroom sauce, and caramelize onions ahead of serving day.
- Combine components and bake at 350ºF for 30–40 minutes until hot and bubbling before serving.
Nutrition Information
Show Details
Calories
73kcal
(4%)
Carbohydrates
9g
(3%)
Protein
3g
(6%)
Fat
3g
(5%)
Saturated Fat
1g
(5%)
Sodium
266mg
(11%)
Potassium
297mg
(6%)
Fiber
3g
(12%)
Sugar
3g
(6%)
Vitamin A
348IU
(7%)
Vitamin C
11mg
(12%)
Calcium
29mg
(3%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 9Serving
Amount Per Serving
Calories 73 kcal
% Daily Value*
| Calories | 73kcal | 4% |
| Carbohydrates | 9g | 3% |
| Protein | 3g | 6% |
| Fat | 3g | 5% |
| Saturated Fat | 1g | 5% |
| Sodium | 266mg | 11% |
| Potassium | 297mg | 6% |
| Fiber | 3g | 12% |
| Sugar | 3g | 6% |
| Vitamin A | 348IU | 7% |
| Vitamin C | 11mg | 12% |
| Calcium | 29mg | 3% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.7
90 reviews
Excellent
Other Recipes
You'll Also Love
