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Nutty Green Bean Casserole


Nutty Green Bean Casserole

Serves: 6

Category: Main Dishes - Vegan
Author: www.drfuhrman.com
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Rated by: 17 members

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That old-school green bean casserole that shows up on so many holiday tables is less than healthful. Try this better-for-you option that features real mushrooms and onions.

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Ingredients:

2 pounds fresh green beans, ends trimmed
8 ounces mushrooms, sliced
1 medium onion, thinly sliced
1/2 cup raw almonds
1 cup unsweetened soy, hemp or almond milk, or more if needed to adjust consistency
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon Bragg Liquid Aminos
1/8 teaspoon black pepper, or to taste
1/8 teaspoon cayenne pepper
1/4 cup whole grain bread crumbs

Instructions:

Preheat oven to 350 F.

Blanch green beans in boiling water for 5 minutes. Drain and arrange green beans in a lightly oiled 9" X 9" casserole dish.

Heat 2 tablespoons water in a skillet and saute mushrooms and onions until the mushrooms have lost most of their liquid. Add cooked mushroom/onion mixture to green beans.

Meanwhile, place remaining ingredients except bread crumbs in a high-powered blender and blend until smooth. Pour sauce over beans and mushrooms. Top with bread crumbs.

Bake uncovered at 350 degrees until bubbly, about 15 minutes.

Calories 237; Protein 11 g; Carbohydrates 25 g; Total Fat 13.1 g; Saturated Fat 1.1 g; Cholesterol 0 mg; Sodium 84 mg; Fiber 8.8 g; Beta-Carotene 698 ug; Vitamin C 20 mg; Calcium 137 mg; Iron 3.4 mg; Folate 88 ug; Magnesium 122 mg; Zinc 1.5 mg; Selenium 4.7 ug

Comments (7):

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mfarrar

11/18/2011 09:13 AM

Rated this recipe: (no rating)

you can also do it the old way,except healthier, saute some onions rounds or slices in tea and layer them with the ingredients.

DanLiz

11/23/2011 02:45 AM

Rated this recipe:

I made this for a mini-Thanksgiving dinner the week before Thanksgiving for a trial run. Steaming the green beans for 5 min. worked great. The sauce was incredibly thick, and a bit bland for my taste. I'm going to try it again with 1/2 cup almonds, 1 1/4 cup soy milk and 1 1/2 tsp. onion powder as adjustments, the rest the same. I really liked the dish with just the vegetables, before I added the sauce too.

Alissa

11/27/2011 06:07 AM

Rated this recipe:

I really enjoyed this dish but I found the sauce a little bland so I added 2 tomatoes, a dollop of tomato paste and some cayenne pepper. Yummo!

Sandy_p

12/21/2011 05:21 AM

Rated this recipe:

i enjoyed this dish but i found the sauce just didn't cut it for me. it was so thick. i would like to try it again and experiment with a bit less sauce and a bit thinner.
i didn't feel like it was a complete meal though - needed something on the side to complete it!

bbcaromano

03/26/2017 05:13 PM

Rated this recipe:

Fantastic!

momonmove

04/17/2017 01:07 PM

Rated this recipe:

It was good, but I like it better the second day. I also added a little more almond milk to thin the sauce.

This comment was last edited on 04/17/2017 01:09 PM

pharmgirl8

05/17/2017 04:46 PM

Rated this recipe:

This was a really tasty version of the typical (unhealthy) Thanksgiving green bean casserole.  I didn't have any almonds so I used walnuts instead and completely left out the cayenne pepper.  Instead of breadcrumbs for the topping, I sprinkled the "crumbs" from the bottom of our Soy Curls container. Worked really well.  My husband and kids really liked it and said they would definitely eat it again.