Description
This Healthy Green Bean Casserole features crispy baked onions and a creamy cashew-based sauce with fresh green beans and mushrooms, offering a delicious vegan twist on a classic comfort dish perfect for holidays and family dinners.
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 and let soak for at least 30 minutes to soften.
- Preheat Oven: Set oven to 475°F to prepare for baking the onions.
- Prepare Crispy Onions: Combine onions, oat flour, panko, and salt in a large bowl and toss to coat. Spray a sheet pan with nonstick spray, spread onions evenly, and bake on the middle rack for approximately 25 minutes, tossing every 10 minutes until golden brown. Remove and set aside. Reduce oven temperature to 375°F.
- Blanch Green Beans: Bring a large pot of water to boil, add green beans, and blanch for 5 minutes. Drain and transfer immediately to ice water to stop cooking. Drain again and set aside.
- Prepare Cashew Cream: Drain soaked cashews and blend with almond milk until smooth and creamy. Set aside.
- Cook Mushrooms: In a large skillet over medium-high heat, melt vegan butter. Add mushrooms, salt, and pepper, cooking for 4 to 5 minutes. Add garlic and nutmeg and cook an additional 1 to 2 minutes.
- Add Flour and Liquid: Sprinkle oat flour over mushroom mixture and stir to combine; cook for 1 minute. Add vegetable broth and tamari, simmering for 1 minute.
- Incorporate Cashew Cream: Reduce heat to medium-low, add cashew cream, and cook until thickened, stirring occasionally for 6 to 8 minutes.
- Combine and Bake: Remove skillet from heat and pour sauce over green beans in a large bowl. Stir in ½ cup of crispy baked onions. Transfer mixture to an 8×8 baking dish and top with remaining crispy onions. Bake at 375°F for 15 to 20 minutes until bubbly and heated through.
- Serve: Remove casserole from oven and serve immediately for best flavor and texture.
Notes
- Storage: Store leftovers in an airtight container in the fridge for up to 5 days.
- Freezing: To freeze, assemble the casserole without baking. Cover tightly in a freezer-safe dish and freeze for up to 2 months.
- Gluten-Free Option: Use gluten-free panko breadcrumbs to keep the recipe gluten free.
- Soaking Cashews: Soaking cashews for longer (up to 2 hours) can yield an even creamier sauce.
- Alternative Milk: Unsweetened almond milk can be substituted with other plant-based milks if preferred.
Nutrition
- Serving Size: 1 serving
- Calories: 280 kcal
- Sugar: 4 g
- Sodium: 250 mg
- Fat: 15 g
- Saturated Fat: 2 g
- Unsaturated Fat: 12 g
- Trans Fat: 0 g
- Carbohydrates: 30 g
- Fiber: 6 g
- Protein: 7 g
- Cholesterol: 0 mg
