Green Bean Casserole (Vegan, Gluten Free)

green bean casserole 4

Nutrition Facts

Serving Size: 3/4 cup

Calories: 82 • Total Fat: 1.2g • Total Carbohydrate: 14g (Fiber: 4g • Sugars: 3g) • Protein: 2g • Vitamin C (37%) •  Vitamin E (10%) • Calcium (15%)  • Folate (14%)

Nutritional Highlights

Low Calorie • Rich in Healthy Fats • High Fiber • Gluten-Free • Dairy-Free • Vegan • Good for Immunity • Promotes Healthy Bones and Teeth

Green bean casserole is one of those nostalgic recipes that can be found at almost any Thanksgiving table, especially here in the Midwest. The classic staple typically uses heavy cream, pads of butter, and canned cream of mushroom soup leaving this dish far from anything healthy and satisfying. In my recipe makeover, cauliflower, non-dairy milk, and mushrooms come together to make a luscious and creamy vegan mushroom soup which is then tossed with freshly cooked green beans and topped with crispy rice cereal in place of the usual fried onions. Trust me when I say this makeover with make you want to eat this Thanksgiving classic year-round!


green bean casserole (with vegan cream of mushroom soup)

Servings: 6

INGREDIENTS
  • 1.5 lbs fresh french-style green beans (look for ones labeled haricot verts)*
  • 1/2 yellow onion, thinly sliced
  • 1 cup rice chex cereal
  • 2 cups cauliflower florets
  • 1 cup milk of choice (I used unsweetened almond milk)
  • 1/4 cup yellow onion, diced
  • 2 garlic cloves, minced
  • 1 cup button mushrooms, finely chopped
  • 2 portabella mushrooms, chopped into large pieces
  • 1 tbsp almond meal (or flour of choice)
  • cooking spray
  • salt and pepper, to taste
METHOD
  1. Wash and drain green beans. Place in a saucepan with 3/4 cup water. Bring to a boil and cook for 6-8 minutes. Drain and transfer to a large bowl.
  2. Meanwhile,  spray a skillet with non-stick cooking spray, place over low-medium heat, and add 1/4 cup water. Cook onion slices until tender and soft, about 15 minutes, stirring often. Drain any water left in the skillet, transfer to a plate, and set aside.
  3. Pulse rice chex cereal (skip this if using bread crumbs) in a food processor until it resembles coarse breadcrumbs. (It should still have some texture to it.). Set aside.
  4. Next, make the mushroom soup. Fill a medium saucepan with water and bring to a boil. Add cauliflower and cook until tender, about 12-15 minutes. Drain water and mash until smooth.
  5. Spray a non-stick skillet with cooking spray and place over medium-high heat. Add garlic, onion, and chopped button mushrooms and cook until onions are translucent, about 3-5 minutes.
  6. Add milk and mushroom mixture to mashed cauliflower and bring to a boil. Add almond meal (or flour). Reduce heat to a simmer and allow to cook for 10 minutes. Remove from the heat and pureé with an immersion blender until completely smooth.
  7. Mix green beans with soup and chopped portabella mushrooms. Place in a 9×13″ casserole dish and top with cooked onions and “breadcrumbs.” Put the casserole under the broiler for 5 minutes or until breadcrumbs are slightly browned.

*Notes:

*You can substitute 1/2 cup Panko breadcrumbs if you don’t need a gluten-free version.

*If you can’t find thin green beans substitute regular fresh greens beans. Trim the ends and cut them into halves or thirds depending on desired size.*

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s