Vegan Green Bean Casserole
Welcome back mamas! Today’s recipe is a healthy and delicious Vegan Green Bean Casserole.
There are tons of ways to make a good and effortless meal, especially for the holiday season. And during this time, you can’t really go wrong with a yummy casserole.
It is really one of the best ways to make healthy comfort food and sneak more veggies into your family’s diet.
When I made this for a family function, everybody went back to get 2nds and 3rds, even the kids! Moreover, this vegan green bean casserole can be easily made gluten-free, it’s perfect for any family dinner or lunch and great if you have to make it ahead of time. Just pop it in the oven for 10 minutes before serving and it’s going to be perfect as if it had been just made!
Sauté – Simmer – Bake – Serve!
I must say I really love casserole, it’s such a comforting food. It’s perfect when you really want to get that feeling of a good family meal that just came out straight of the oven. You know what I’m talking about: warm and filling, with lots of flavorful goodness.
This one particular recipe is a bit of a spin on the more traditional ones. I used coconut milk and paprika to make it super rich in flavor. Which makes it taste like a complicated meal, when really it’s so easy to make it practically makes itself.
Also, I had to add some seasonal ingredients, like mushrooms! In fact, eating seasonal veggies and fruits is really important to support sustainable agriculture. Plus, they taste even better!
What you will need to make this Vegan Green Bean Casserole:
Cornstarch or Arrowroot
Vegetable Stock Powder
Stale sourdough or Crackers
Check out these other amazing Holiday Inspired Vegan Dishes!
- This veggie is a fairly good source of vitamins and minerals. Namely, green beans contain high amounts of folate. One cup of raw green beans contains 33 micrograms (mcg) of folate, almost 10 percent of the daily recommended value. Folate is a B vitamin that helps prevent neural tube defects and other birth defects.
- They are rich in the B vitamins: riboflavin, niacin, and pantothenic acid. The combination helps protect heart health. Riboflavin is good for red blood cells. Niacin is good for the digestive system and for maintaining healthy skin.
- Nutritional yeast is ax highly nutritious vegan food product with various potential health benefits. It can be used to add extra protein, vitamins, minerals and antioxidants to meals. Studies suggest that nutritional yeast may help protect against oxidative damage, lower cholesterol and boost immunity.
Vegan Green Bean Casserole
- 1 large onion peeled, finely chopped
- 2 cloves garlic peeled, finely chopped
- 1 cup mushrooms sliced
- 2.5 cups green beans fresh or frozen, cut in half
- 1 can coconut milk full fat
- 1-2 tbsp cornstarch or arrowroot optional, for thickening
- 1 tbsp vegetable stock powder
For the “crispy onion” layer:
- 2 tsp smoked paprika
- 2 tbsp nutritional yeast
- 2 tbsp flour all purpose or gluten-free if desired
- 1 slice stale sourdough OR a handful of crackers crushed into crumbs
- ¼ tsp salt
- In a small bowl, combine nutritional yeast, flour, smoked paprika and salt. Add bread or cracker crumbs and mix everything thoroughly together.
- Heat a non-stick frying pan on the stove. Add ¾ of the chopped onions into the pan and saute on high heat for 1-2 minutes, or until the onions start becoming translucent. Add the crumb and spice mixture. Keep cooking for further 3-4 minutes, you should notice the mixture getting brighter in colour. Set the contents on the pan aside and place it back onto the stove.
- Add the rest of the onion, along with garlic and mushrooms. You’ll notice the mushrooms releasing some moisture, which should make the cooking process easier. Stir fry for 3-5 minutes.
- Add green beans, coconut milk and vegetable stock powder. Bring the contents to boil. If the casserole is too watery for your taste, add 1-2 tbsp of cornstarch or arrowroot powder. Once boiling, cook for about 5 minutes.
- Finally, transfer the bean and mushroom mixture into a casserole dish and top it with a layer of crispy onions. Bake for until the top layer is nice and crispy, while the creamy mixture is bubbling at the edges (approximately 10-15 mins).
Looking to lower your waste while prepping? Check these out!
Unfortunately, cleaning the paper is having the opposite effect on the environment. The most common bleaching agent – chlorine dioxide (ClO2) – occurs naturally as a component of salt, but once it separates from it’s natural pair it begins to cause problems. The paper bleaching process deposits chlorine in the lakes and streams where mills are most commonly located, and once there it bonds with organic matter in the form of dioxins. Dioxins are a group of highly toxic chemicals that are thought to pose negative effects on reproductive and immune system development, as well as cause several kinds of cancers. According to the U.S. Environmental Protection Agency, there is no safe level of dioxin exposure.
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