Healthy Vegan Green Bean Casserole
Ingredients:
1 Pound of Green Beans
1 Onion or 1 Shallot (Diced)
3 Cloves of Garlic (Minced)
1 Cup of Mushrooms (Minced)
2 Tablespoons of Flour (I used Tapioca Flour)
1 Cup of Plant Milk (I used Oat Milk)
3/4 Cup of Vegetable Broth (See Notes)
1 1/2 Cups of Crispy Fried Onions
Salt and Pepper (To Taste)
1/2 Teaspoon of Onion Powder (Optional)
1/2 Teaspoon of Garlic Powder (Optional)
1/2 Tablespoon of Nutritional Yeast (Optional)
Instructions:
1.) Wash and cut your green beans if using fresh. Preheat your oven to 425 degrees Fahrenheit.
2.) Dice Onion or Shallot, toss into a medium to large sized skillet with your vegetable broth. Cook on a medium to high heat covered.
3.) While onion is cooking, mince garlic and mushrooms.
4.) Toss in garlic, mushrooms, and 1lb of green beans. Cover and continue to cook on a medium to high heat. While Covering this allows the beans to steam while everything cooks down nicely.
5.) While cooking, in a bowl, mix plant milk, flour, and all spices. You may choose to add the spices after the milk mixture instead in order to adjust for your preferences.
6.) Once Onions are translucent, and beans are completely soft, toss in your milk mixture and toss around your beans until everything is covered. If you haven’t added your spices yet, toss them in now and adjust as you prefer.
7.) Pour your green bean mixture into a small baking dish. Top with crispy fried onions, and bake for about 5-7 minutes until crispy fried onions are slightly golden and your sauce is starting to bubble. Remove from oven and enjoy!
Notes:
1.) To make this meal fully nutritarian, instead of vegan butter or oil, use vegetable broth instead to sauté your veggies.
2.) If you don’t have any vegetable broth, filtered water will work just fine. You may just need to add more spices or double the spices to add flavor.
You can use any plant milk you like, just make sure it’s not sweetened. I do recommend a thinner milk such as oat or almond. Coconut milk may be too thick and sweet for this recipe so I don’t recommend it.
3.) You can use any flour you like but I recommend all purpose flour, chickpea flour, or tapioca flour. I do not recommend almond or coconut flour for this one.
4.) Any kind of mushroom will do. For this recipe, I used some baby Bella’s that we had left in the fridge.
5.) You can use either onions or shallots, they both work great. I usually use onions as we have them more readily available in the house.
