Healthier Green Bean Casserole
Updated: Nov 30, 2019
I love green bean casserole but it is a challenge to make it whole food, gluten-free and vegan but I did it and it is kid-friendly and a crowd-pleaser! More photos to come!
Gluten free fried onions (Check Aldi and Whole Foods)
3 cans of green beans or blanched fresh or frozen
2-3 cups mushroom soup
For the Mushroom Soup:
You will need: 1 cup of raw cashews
1 container of mushrooms
1 teaspon cooking oil
¼ cup chopped onion
1 tablespoon of nutritional yeast ) or more
1 teaspoon sea salt
1 teaspoon garlic powder
1 teaspoon onion powder
1 tablespoon arrowroot powder or cornstarch
Fresh cracked pepper
Before the Big Meal:
Soak the cashews overnight in enough water to cover in the fridge (if short on time you can use hot water--but not boiling and cover for a few hours on the counter)
Put soaked cashews, nutritional yeast, ½ tbl. sea salt, ½. Tsp. of garlic powder, ½ tsp. Of onion powder, 1 tbl. Spoon arrowroot powder and some of the soak water into a blender. Blend until it looks like cream. You may need to add more or less water.
In a stock pot, warm up the oil and put the pot on low: add chopped onion, chopped mushrooms, the rest of the garlic powder, onion powder, pepper and sea salt. Saute on low allowing the mushrooms to cook and release juices. Once the mushrooms are cooked add the cashew cream and mix. Allow to cook until it has a good cream of mushroom consistency. Taste test and add any more herbs or spices you desire. The soup should be a little over flavored to allow the green beans to soak up the flavor. Then either use a hand blender or a blender to blend the soup until smooth. You can make this soup days ahead of time and store in the refrigerator or freeze. It is a great base for other casseroles.
Day of the Meal:
Mix half the can of fried onions, drained rinse green beans and the cream of mushroom into a greased casserole dish. I originally used two cans of green beans but I had enough soup for 3. If you find you need more soup or it is too thick for your liking feel free to add a milk of your choice a tablespoon at a time.
Bake at 350 for 30 minutes
Take out of oven, stir and top with the rest of the onions and bake for an additional 5 to 10 minutes.
It freezes well!