Healthy Green Bean Casserole

enriched by a rich, creamy mushroom-cashew sauce and garnished with crunchy, caramelized baked onions that add a satisfying textural contrast. Dairy-free, vegan + gluten-free friendly.
Contents
Why You’ll Love This Recipe Ingredients Needed Substitutions To craft a nutritious green bean casserole that’s both delicious and wholesome, start by making some swaps to traditional recipes. Swap high-sodium canned cream of mushroom soup for a homemade version made with sautéed mushrooms, onions, and low-fat milk or Greek yogurt. This will not only reduce sodium levels but also add a deeper, richer flavor profile. Next, substitute processed green beans for fresh or frozen options. Not only do these choices offer more nutrients, but they’ll also provide a pop of bright green color to your casserole. When it comes to the crispy topping, swap buttery crackers for whole-grain breadcrumbs or crushed whole-grain crackers like Ritz or saltines. You can also try using toasted almonds or pistachios for added crunch and nutrition. Finally, be mindful of portion sizes and consider serving individual portions to avoid overeating. This will not only help you maintain a healthy weight but also support overall well-being. By implementing these simple changes, you’ll create a green bean casserole that’s both satisfying and nutritious – perfect for your next family gathering or holiday meal.Brittany’s Tip A classic American comfort dish! When serving Green Bean Casserole, consider pairing it with some of these complementary options: * Classic Comfort Foods: Offer a warm, comforting side like creamy mashed potatoes or buttery corn on the cob. * Fresh Greens: A simple green salad or a medley of seasonal vegetables adds a pop of color and freshness to the table. * Crusty Breads: Serve slices of warm bread, such as a crusty baguette or soft dinner rolls, for sopping up those savory sauce drips. * Meat or Poultry: Pair the casserole with a protein like roasted chicken, turkey, or even a hearty beef stew for a satisfying meal. * Fresh Fruits: A simple fruit salad or a seasonal fruit platter provides a delightful contrast to the rich, comforting dish.How to Store Leftovers Frequently Asked Questions More Holiday Side Dishes

With fond memories of childhood holidays, I remain an ardent aficionado of the quintessential green bean casserole.

Traditional green bean casserole gets a gourmet twist when you substitute canned cream of mushroom soup with fresh thyme and garlic, and swap packaged fried onions for crispy shallots. With the desire to move beyond canned ingredients, we’re now featuring vibrant fresh green beans and earthy mushrooms, accompanied by crispy, oven-baked onions and a rich, dairy-free cashew cream sauce that elevates the dish without reliance on processed alternatives. This classic sweet potato casserole recipe is a staple of cozy comfort food, sure to delight at any festive gathering.

Why You’ll Love This Recipe

This sweet potato casserole is a nutritious twist on a beloved winter tradition.
A delightful treat that caters to diverse dietary needs – free from dairy products, suitable for vegans, and with the option to make it gluten-free.
No artificial shortcuts here – we’re keeping it fresh and authentic with only the finest, all-natural ingredients in this recipe.

Ingredients Needed

What’s more innovative than revamping the classic crispy onion topping? We’re elevating our dish by swapping out store-bought packets for a homemade twist – coating fresh onions in a mix of oat flour and panko bread crumbs, then baking them to perfection, yielding a crispy crown fit for our casserole.
And to attain that coveted crispy texture, reminiscent of pan-fried onions, we’ll need to coat them with a light layer before baking.
– Ensure you employ raw, unsalted cashews. We’ve eschewed conventional canned cream of mushroom soup in favor of creatively combining soaked and blended cashews with sautéed mushrooms to craft a rich, velvety sauce that showcases the earthy flavors of its ingredients.
– As a preference, I opt for unsweetened almond milk; however, please feel comfortable substituting with your preferred dairy-free or regular dairy milk if you’re not concerned about keeping this recipe vegan.
You won’t catch our chefs serving up store-bought, soggy green beans around here. Fresh from the field is where we draw the line. Fresh green beans are used exclusively in this recipe, undergoing a brief blanching process prior to baking.
To ensure this recipe remains vegan-friendly, we’re substituting traditional butter with a plant-based alternative when cooking the mushrooms. Try substituting with oil, ghee, or regular butter as needed.
A staple ingredient in classic green bean casserole recipes – French-fried onions. These tiny portobello mushrooms, also known as baby bellas, are ideal for this dish.
A subtle yet effective way to add depth and richness to the sauce.
To aid in thickening the sauce. Use readily available alternatives like all-purpose flour, cornstarch or arrowroot powder if they’re at your disposal.
This serves as the foundation for the sauce. To ensure a perfectly balanced flavor, I opt for low-sodium veggie broth, allowing me to carefully regulate the saltiness of the dish. Available for a non-vegan alternative.
Or, the addition of just one teaspoon imbues this sauce with a rich, savory, and tantalizingly umami flavor. Coconut aminos will also work.
A sprinkle of paprika adds a nuanced, slightly sweet and earthy flavor to this casserole. If you’re not a nutmeg enthusiast, feel free to pass on this one.

Substitutions

While personal experiences with alternatives aren’t shared, individuals with nut allergies may consider using cream of mushroom soup as a substitute in certain recipes, allowing them to still enjoy the dish. Consider incorporating silken tofu to create a smooth and velvety consistency.
To accommodate dietary restrictions, substitute traditional bread crumbs with gluten-free options like bread crumbs specifically designed for gluten-free recipes or even almond meal as a suitable alternative. If you’re without oat flour, a reliable gluten-free all-purpose flour can serve as a suitable replacement.
You can substitute any plant-based milk for almond milk, including oat milk or cashew milk. When utilizing a milk for this sauce, ensure that it’s unsweetened to maintain the optimal flavor profile, as any sweetness in the milk may alter the desired taste.
If you don’t have vegetable broth at your disposal, consider substituting it with chicken broth for a non-vegan alternative or opt for water infused with a pinch of salt and your preferred seasonings instead.

To craft a nutritious green bean casserole that’s both delicious and wholesome, start by making some swaps to traditional recipes.

Swap high-sodium canned cream of mushroom soup for a homemade version made with sautéed mushrooms, onions, and low-fat milk or Greek yogurt. This will not only reduce sodium levels but also add a deeper, richer flavor profile.

Next, substitute processed green beans for fresh or frozen options. Not only do these choices offer more nutrients, but they’ll also provide a pop of bright green color to your casserole.

When it comes to the crispy topping, swap buttery crackers for whole-grain breadcrumbs or crushed whole-grain crackers like Ritz or saltines. You can also try using toasted almonds or pistachios for added crunch and nutrition.

Finally, be mindful of portion sizes and consider serving individual portions to avoid overeating. This will not only help you maintain a healthy weight but also support overall well-being.

By implementing these simple changes, you’ll create a green bean casserole that’s both satisfying and nutritious – perfect for your next family gathering or holiday meal.

Combine cashews in a bowl and permit them to steep for at least thirty minutes.

Combining the caramelized onions with the Panko bread crumb mixture, then baking for approximately 25 minutes.

Following boiling, quickly submerge green beans in an ice bath for 5-minute blanching period.

Combine the rehydrated cashews with almond milk in a blender.

Sauteed mushrooms are elevated by the addition of creamy cashew sauce after a brief cooking period.

Drizzle sauce over a medley of crisp green beans and translucent onions, nestled harmoniously in a waiting bowl. The mixture is then carefully poured into a pre-prepared baking pan, where it’s subsequently topped with an abundance of crunchy, caramelized onions that provide a delightful textural contrast.

Brittany’s Tip

To achieve green beans that are both tender and crispy, do not omit the crucial blanching process. By following this technique, the vegetables are able to retain their vibrant colors while also ensuring they remain firm and non-mushy during the baking process within the casserole.

A classic American comfort dish! When serving Green Bean Casserole, consider pairing it with some of these complementary options:

* Classic Comfort Foods: Offer a warm, comforting side like creamy mashed potatoes or buttery corn on the cob.
* Fresh Greens: A simple green salad or a medley of seasonal vegetables adds a pop of color and freshness to the table.
* Crusty Breads: Serve slices of warm bread, such as a crusty baguette or soft dinner rolls, for sopping up those savory sauce drips.
* Meat or Poultry: Pair the casserole with a protein like roasted chicken, turkey, or even a hearty beef stew for a satisfying meal.
* Fresh Fruits: A simple fruit salad or a seasonal fruit platter provides a delightful contrast to the rich, comforting dish.

This delectable and nutritious green bean casserole has earned its place as an annual tradition on our family’s Thanksgiving menu. Consider pairing this dish with a selection of fresh greens, complemented by a light vinaigrette dressing and topped with toasted almonds. Alternatively, you could serve it alongside a flavorful quinoa or farro pilaf, infused with sautéed onions and herbs. For a more indulgent approach, try serving it atop a bed of creamy mashed potatoes or roasted vegetables.

How to Store Leftovers

Store any leftover food in a sealed container and refrigerate it for no more than five days. This casserole proves to be a satisfying performer, maintaining its flavour and texture even after reheating.
To freeze and store, prepare the casserole as instructed, then stop before baking; cover and refrigerate or place in airtight container until ready to cook. Store the contents in an airtight, freezer-safe container, ensuring it is securely sealed, and maintain a temperature of -18°C (0°F) or below for a maximum storage period of 60 days. Are you prepared to bake? Thaw in the refrigerator for 8-12 hours beforehand. Freezing is a perfect option when you want to prepare your recipe ahead of time for the holiday season.
Reheat individual portions in the microwave or gently warm the entire casserole in a preheated oven at 350°F for 10-15 minutes, restoring its freshly baked texture and consistency. When reheating from frozen, bake at 350°F (175°C) until thoroughly warmed and a golden-brown crust forms on the top.

Frequently Asked Questions

You can definitely prepare this healthy green bean casserole ahead of time. To streamline the process, follow the recipe’s instructions to prepare the dish, leaving out baking. Once your green bean and mushroom mixture is fully prepared, transfer it to a well-prepared baking dish, then cover and refrigerate for storage. Store your cooked onions in an airtight container within the refrigerator to maintain their freshness and quality. To prevent the onions from becoming soggy, wait until you’re about to bake the casserole before topping it with onions.

While fresh green beans are ideal for optimal texture and flavour, canned green beans remain a suitable alternative when time or availability is limited. Before utilizing these items, thoroughly drain and rinse them to ensure optimal quality. Canned green beans typically have a softer texture compared to their fresh counterparts.

Absolutely! Consider incorporating a medley of vegetables, such as sautéed mushrooms, carrots, and peas, to enhance the dish’s flavour profile and nutritional value.

A soggy casserole can result from excessive moisture in its components. To ensure optimal results, thoroughly dry washed green beans and, if utilizing frozen varieties, pat them dry following thawing to prevent moisture buildup. Allowing the cashew cream sauce to thicken slightly prior to incorporation will facilitate a rich, velvety consistency rather than a watery one. To prevent over-baking, it’s crucial to monitor your baked goods’ progress carefully, lest excessive heat causes unwanted moisture to seep out.