Vegan Green Bean Casserole with Crispy Onions
Vegan Green Bean Casserole (Gluten Free & Dairy Free) Did you enjoy the “classic” green bean casserole over the holidays? I know we did. The idea of omitting Campbell’s cream of mushroom soup or store-bought crunchy fried onions was inconceivable. But this year I was bound and determined to take the “classics” and make them healthy. No gluten, no dairy, no chemicals – just fresh ingredients that maintained the same delicious memories. The hardest part was the crunchy fried onions. I made a few attempts before I got it right, but now I can share it with you. The main premise for the healthier version came from minimalist baker. She’s amazing and I often find myself inspired by her site.I think it’s funny that we often relegate certain recipes to the holidays and never bring them out any other time of year. This one is definitely a nice winter recipe that can be enjoyed whenever you want to elevate your steamed green beans a little. If the crispy onions involve a little too much work, I think some sauteed onions or shallots would fit the bill just fine. Consider instead toasting some chopped nuts and getting your “crunch” that way!I had fun recreating this classic and I hope you’ll enjoy this healthier version. Please let me know how you, your family and guest enjoy it!
Ingredients
- 1 pound organic green beans rinsed, ends trimmed and cut in half
- Himalayan sea salt and black pepper to taste
- 2 Tbsp organic avocado oil
- 1 medium organic shallot minced
- 2 cloves organic garlic minced
- 1 cup finely chopped organic mushrooms – I use cremini but whatever you enjoy is fine
- 2 Tbsp all garfava/garbanzo bean flour – you could substitute another gluten-free flour as well. This is just a thickening agent.
- 3/4 cup organic vegetable broth
- 1 cup unsweetened plain almond milk or other unsweetened dairy-free milk of your choice
- 1 1/2 cups crispy onions see recipe below, divided – you’ll need 1 small organic yellow onion
Instructions
- Preheat oven to 400 degrees and bring a large pot of water to a boil. Place the green beans in a steamer and cook for 4-5 minutes, until bright green and a little firm. Place in an ice water bath to stop cooking. Once the beans are fully cooled, drain and set aside.
- Begin preparing the sauce as follows: You’ll need a large oven-safe skillet. Heat the pain to medium and add to it the oil. Once the oil is heated, add the shallots and garlic. Cook for 2-3 minutes, raise the heat a bit and add mushrooms, seasoning to taste with salt and pepper. Cook for 3-4 minutes more until lightly browned.
- Sprinkle the flour and whisk it in to coat the veggies completely. Cook for a minute and then slowly add the veggie stock, whisking to incorporate fully.
- Add the milk next and whisk again. Season with salt and pepper to taste, bring to a simmer, and then reduce heat to low to allow to thicken. Cook for 5-7 or until thick and bubbly. Taste and adjust seasonings as needed.
- Remove from heat and add 1/2 cup of the crispy onions (see recipe below) and all of the cooked green beans. Toss to coat well, and top with remaining crispy onions.
- Bake in 400 degree oven for 15 minutes, or until warmed through and bubbly and slightly browned on top. Serve immediately (handle pan carefully).
- Crispy Onions:
- Heat your over to 425 degrees.
- Very thinly slice one small yellow onion. Take a clean plastic bag from the grocery store and add the sliced onions plus 1 Tbs. of garbanzo/garfava bean flour. Shake the bag until the onions are fully coated. Put 2 Tbs. of unsweetened organic almond milk in a soup bowl. Place the coated onions into the soup bowl. Using your hands, gently get them wet. Pick up a little at a time and put the onions back into the bag, adding another 1 Tbs. of flour, 1/2 tsp. of salt and pepper each. Shake until coated and put them on a cookie sheet lined with parchment paper. Try to separate the slices of onion as much as you can so they will crisp up evenly. Place in oven for about 10 minutes, turning as necessary until golden brown and crispy. Keep an eye on them so they don’t burn.
Notes
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IFM Certified Practitioner
Founder of Root Cause Medical Clinic
Author of the books:
“The Gluten Effect”
"Hiatal Hernia Syndrome",
and of the e-book “Gluten Intolerance – What You Don’t Know May Be Killing You!”
Tried this recipe?Let us know how it was!
