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 plant-based 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.
Plant-based Green Bean Casserole
A traditional, holiday favorite made plant-based!
- 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
- sprinkle of garlic powder
- sprinkle of nutmeg
- sprinkle of ground black pepper
- Sauté mushrooms until tender with a sprinkle of garlic powder and nutmeg until all the water from the mushrooms has cooked off. Let cool.
- Preheat oven to 350° F.
- Lightly grease a large casserole dish.
- Place the cashews and about ¾ cup of the water in a high powered blender and blend until smooth.
- Add the rest of the water and the onion flakes, Spike and tamari and blend again until incorporated.
- Add the mushrooms and turn on low for just a moment to combine and chop the mushrooms just a bit.
- 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!
- Sprinkle the top with a little freshly grated nutmeg and black pepper.
- COVER tightly with foil and bake for one hour.
- Remove the casserole from the oven and take the foil off.
- When the casserole stops bubbling, top it with the crispy onions and serve immediately.