Nov 15, 2013

Vegan Green Bean Casserole

Hello, Thanksgiving table. I know you were laughing at me last year as I tried my best to keep things vegan, nutrient-dense and oil-free… as I sweated and toiled for days to prepare what I could in someone else’s kitchen with less than 50% of my usual tools to hand. It’s one year later. I’ve learned a thing or two. And I have indeed conquered the traditional, empty caloric load of this American holiday feast. For I am nutritarian food blogger, hear me roar! I am so thankful for having learned about the miraculous health properties of whole, nutrient-dense foods. It never ceases to amaze me just how powerful food can be… and how quickly our bodies will respond when given the right fuel.

This week I’m going to be sharing some of my new tried and true holiday recipes with you. This casserole is a fresh take on your Grandmother’s green bean casserole. You remember it, right? It included a whole can of processed cream of mushroom soup and was topped with “french fried onion strings” … another processed “food” loaded with oil, salt and some other ingredients that don’t belong in our bodies.

As usual, I use cashews to substitute the cream and they work perfectly in this dish. The addition of fresh mushrooms really amps up the nutritional profile.

Ingredients
:

  • 2 lbs fresh green beans, trimmed and cut into about 1” pieces
  • 1 pound mushrooms, sliced (any kind will work—I used white mushrooms)
  • 1 cup raw cashews
  • 3 cups water
  • 1 TBS onion flakes
  • 1 TBS salt-free Spike seasoning
  • 1 TBS tamari or other low sodium soy sauce
  • dried crispy onion for topping (instructions for homemade here!)
  • sprinkle of garlic powder
  • sprinkle of nutmeg
  • sprinkle of paprika
  • sprinkle of ground black pepper

Directions:

  1. Water sauté mushrooms until tender with a sprinkle of garlic powder and nutmeg until all the water from the mushrooms has cooked off. Let cool.
  2. Place the mushrooms in a food processor and pulse just a few times to chop them.
  3. Preheat the oven to 350° F.
  4. Lightly grease a large casserole dish.
  5. Place the cashews and about ¾ cup of the water in a high powered blender and blend until smooth.
  6. Add the rest of the water and the onion flakes, Spike and tamari and blend again until incorporated.
  7. Add the mushrooms and turn on low for just a moment to combine.
  8. Place the beans into the casserole dish and pour the cashew/mushroom mixture over the top. Press down a bit if needed to ensure the beans are covered in the liquid. NOTE: The cashew liquid will be very thin. Don’t worry, it thickens as it bakes!
  9. Sprinkle the top with a little freshly grated nutmeg, paprika and black pepper. 
  10. COVER tightly with foil and bake for one hour.
  11. Remove the casserole from the oven and take the foil off. 
  12. When the casserole stops bubbling, top it with the crispy onions and serve immediately.

Serves 6-8 as a side dish. Enjoy!

Healthy trails,

7 responses to “Vegan Green Bean Casserole”

  1. Becky Kemp says:

    This looks great! I have a question about the onion flakes. Are those dried? or fresh?

  2. Helyn says:

    Hi Becky. The onions are dried in the oven (see a link for instructions in the ingredients section above). You can also dry them in a dehydrator. 🙂

  3. Ester Hunter says:

    This looks amazing!! I can't wait to try this. I haven't tried the cashews for thickening yet, but I plan to do it as soon as I go grocery shopping.

  4. Becky Kemp says:

    Thank you! I am so excited to try this for thanksgiving!

  5. Cindy says:

    Hi Helyn,
    Green beans are my favorite holiday side.
    This is the third year I have made them your way,
    and every time,a winner.
    Your recipes are simply the BEST!
    Thank you ,
    Cindy

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