Description
This Healthy Green Bean Casserole recipe is a deliciously guilt-free twist on the classic holiday dish. Featuring crispy baked onions, creamy cashew-based sauce, and fresh green beans, it is vegan, gluten-free, and packed with wholesome flavors. Perfect for a comforting side dish or a festive main course.
Ingredients
Units
Scale
Crispy Baked Onions:
- 2 medium onions, thinly sliced
- 1/4 cup oat flour
- 2 tablespoons panko bread crumbs, gluten-free if needed
- 1 teaspoon sea salt
- Nonstick cooking spray
Green Beans and Sauce:
- 1/2 cup cashews, soaked
- 1 cup unsweetened almond milk
- 24 oz fresh green beans, rinsed, trimmed and halved
- 2 tablespoons vegan butter
- 12 oz baby portobello mushrooms, trimmed and cut into 1/2-inch pieces
- 1 teaspoon ground pepper
- 3 cloves garlic, minced
- 1/4 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 and let soak for at least 30 minutes to soften.
- Preheat Oven: Set the oven to 475 degrees Fahrenheit for the crispy onions.
- Prepare Crispy Onions: Combine the sliced onions, oat flour, panko bread crumbs, and sea salt in a large bowl and toss until evenly coated. Coat a sheet pan with nonstick cooking spray and spread the onions evenly. Bake on the middle oven rack for approximately 25 minutes, tossing every 10 minutes until golden brown. Remove and set aside. Reduce oven temperature to 375 degrees Fahrenheit.
- Blanch Green Beans: Bring a large pot of water to a boil, add green beans, and blanch for 5 minutes. Drain and immediately plunge beans into ice water to stop cooking. Drain again and set aside.
- Make Cashew Cream: Drain soaked cashews and blend with almond milk until smooth and creamy. Set aside.
- Sauté Mushrooms: Melt vegan butter in a large skillet over medium-high heat. Add mushrooms, pepper, and a pinch of salt, cooking and stirring occasionally for 4 to 5 minutes. Add minced garlic and nutmeg and cook for another 1 to 2 minutes.
- Add Flour and Liquids: Sprinkle oat flour over mushrooms and stir to combine. Cook for 1 minute, then slowly add vegetable broth and tamari. Let simmer for 1 minute.
- Thicken Sauce: Reduce heat to medium-low and stir in cashew cream. Cook, stirring occasionally, for 6 to 8 minutes until the sauce thickens.
- Combine and Bake: Remove sauce from heat and mix with blanched green beans and half of the crispy onions. Transfer mixture to an 8×8 inch baking dish and top with remaining crispy onions. Bake at 375 degrees Fahrenheit for 15 to 20 minutes until bubbly and heated through. Serve immediately.
Notes
- Store leftovers in an airtight container in the refrigerator for up to 5 days.
- To freeze, assemble casserole but do not bake. Place in a freezer-safe dish, cover tightly, and freeze for up to 2 months.
- Use gluten-free panko and oat flour to keep the casserole gluten-free.
- For a nut-free version, substitute cashew cream with a cauliflower or white bean-based creamy sauce.
- Adjust salt and pepper to taste as needed, especially if using salted broth or tamari.
Nutrition
- Serving Size: 1 serving
- Calories: 230 kcal
- Sugar: 4 g
- Sodium: 220 mg
- Fat: 13 g
- Saturated Fat: 2 g
- Unsaturated Fat: 10 g
- Trans Fat: 0 g
- Carbohydrates: 22 g
- Fiber: 6 g
- Protein: 6 g
- Cholesterol: 0 mg
