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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: 19 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 coconut 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; Sugars 9 g; Total Fat 13.1 g; Saturated Fat 1.1 g; Cholesterol 0 mg; Sodium 70 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; Potassium 732 mg; Zinc 1.5 mg; Selenium 4.7 ug

Comments (8):

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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.     

rcdoty

01/14/2020 07:03 PM

Rated this recipe: (no rating)

The suggestion to add 2 tomatoes and a bit of tomato paste made this great for our family!  I also increased the plant milk by 1/2 cup, the onion powder by 1/2 teaspoon and added 1 teaspoon of no salt seasoning.