Description
This Healthy Green Bean Casserole Recipe is a delightful vegan twist on the classic comfort food favorite, featuring crispy baked onions, a creamy cashew-based sauce, and fresh green beans. Perfect for a nourishing side dish or a wholesome holiday addition.
Ingredients
Scale
Crispy Baked Onions
- 2 medium onions, thinly sliced
- ¼ cup oat flour
- 2 tablespoons panko bread crumbs, gluten-free, if needed
- 1 teaspoon sea salt
- Nonstick cooking spray
Green Beans and Sauce
- ½ cup cashews, soaked
- 1 cup unsweetened almond milk, or milk of choice
- 24 oz fresh green beans, rinsed, trimmed and halved
- 2 tablespoons vegan butter
- 12 oz baby portobello mushrooms, trimmed and cut into ½-inch pieces
- 1 teaspoon ground pepper
- 3 cloves garlic, minced
- ¼ teaspoon ground nutmeg
- 2 tablespoons oat flour
- 1 cup vegetable broth
- 1 teaspoon low-sodium tamari, or soy sauce
Instructions
- Soak Cashews: Add cashews to a bowl with water for soaking. Let soak for at least 30 minutes to soften.
- Preheat Oven: Preheat the oven to 475°F to prepare for baking the crispy onions.
- Prepare Baked Onions: Combine the onions, oat flour, panko bread crumbs, and sea salt in a large mixing bowl and toss to coat evenly. Coat a sheet pan with nonstick cooking spray and spread the onions evenly on the pan. Place on the middle rack and bake until golden brown, about 25 minutes, tossing every 10 minutes. Remove and set aside. Reduce oven temperature to 375°F.
- Blanch Green Beans: Bring a large pot of water to a boil. Add the green beans and blanch for 5 minutes. Drain in a colander and immediately plunge into ice water to stop cooking. Drain again and set aside in a large bowl.
- Make Cashew Cream: Drain soaked cashews and add to a blender with almond milk. Blend until smooth and creamy. Set aside.
- Cook Mushroom Sauce: Melt vegan butter in a large skillet over medium-high heat. Add mushrooms, salt, and pepper and cook, stirring occasionally, for 4 to 5 minutes. Add garlic and nutmeg and cook another 1 to 2 minutes. Sprinkle oat flour over mixture, stir, and cook for 1 minute. Add vegetable broth and tamari, simmer for 1 minute.
- Thicken Sauce: Reduce heat to medium-low and stir in the cashew cream. Cook until thickened, stirring occasionally, about 6 to 8 minutes. Remove from heat.
- Combine Ingredients: Pour the sauce into the bowl with the green beans and mix with ½ cup of crispy baked onions.
- Bake Casserole: Transfer the green bean mixture into an 8×8 baking dish. Top with remaining crispy baked onions. Bake at 375°F until bubbly and warm throughout, approximately 15 to 20 minutes.
- Serve: Remove from oven and serve immediately for best flavor and texture.
Notes
- Store leftovers in an airtight container in the refrigerator for up to 5 days.
- To freeze, prepare the casserole but skip baking. Place it in a freezer-safe dish, cover tightly, and freeze for up to 2 months.
- Use gluten-free panko breadcrumbs to keep the recipe gluten-free.
- Substitute cashews with sunflower seeds for a nut-free alternative, adjusting soaking and blending times as needed.
- For a richer flavor, try using cremini mushrooms instead of baby portobello mushrooms.
Nutrition
- Serving Size: 1 cup
- Calories: 180 kcal
- Sugar: 3 g
- Sodium: 250 mg
- Fat: 9 g
- Saturated Fat: 1.5 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 20 g
- Fiber: 5 g
- Protein: 5 g
- Cholesterol: 0 mg
