Hi all! I’m back with a lightened-up version of a classic green bean casserole. Fresh green beans and crispy baked onions all wrapped in a savory mushroom gravy. There’s so much too love, and it’s here just in time for the holidays!
Eating healthy during the holidays can be challenging. I’m here to hopefully inspire you and make it a little easier to choose healthy options. And, you can be sure this green been casserole is nothing short of delicious!
Instead of frying onions in oil, we’ll be baking them in the oven. I love the flavor and texture of preparing them this way. I had the opportunity of trying this casserole with store bought fried onions for ease, but they were a bit too greasy tasting for my taste. Baking them yourself is an extra step, but it’s super easy, and well worth the extra step! Also, by using unsweetened non-dairy milk in the mushroom gravy instead of creams we’ve reduced both the calories and fat content. I think you’ll agree that this gravy isn’t lacking in flavor one bit and adds the perfect creaminess to the overall dish.
Wholesome, healthy, and made from scratch with lots of love!
LIGHTENED-UP GREEN BEAN CASSEROLE
- 2 medium onions, thinly sliced
- 1/4 cup spelt or unbleached all-purpose flour
- 2 tablespoons panko bread crumbs
- generous pinch of mineral salt
- 1 pound fresh green beans, trimmed and halved
- 2 tablespoons olive oil
- 12 ounces mushrooms, trimmed and sliced
- 2 cloves garlic, minced
- 1/4 teaspoon freshly ground nutmeg
- mineral salt & fresh cracked pepper, to taste
- 3 tablespoons all-purpose flour
- 1 cup vegetable broth
- 1 cup Silk Unsweetened Cashew Milk
Preheat the oven to 475 degrees F. Line a rimmed baking sheet with parchment paper, silpat, or lightly grease with oil.
Onions: Slice onions and make sure all the pieces are separated. In a large mixing bowl, combine the onions, flour, panko and salt, toss to combine. Spread the onions evenly in a single layer on the baking sheet. Place the baking sheet pan in the oven on the middle rack, and bake until golden brown, approx. 30 minutes. Stir/toss the onions 2 to 3 times during cooking. Once done, remove from the oven and set aside. Turn the oven down to 400 degrees F.
Green Beans: Fill a large pot 2/3 full with water and add a generous pinch of salt. Bring the water to a boil, add beans and blanch for 7 minutes. Drain beans into a colander and immediately plunge the beans into a large bowl of ice water to stop the cooking. Drain and set aside.
Mushroom gravy: In a large pan, heat oil over medium-high heat, add mushrooms and cook, stirring occasionally, until mushrooms begin to sweat and release their juices, approx. 4 to 5 minutes. Add the garlic and nutmeg, continue to cook for another 1 to 2 minutes. Sprinkle the flour over and cook, stirring constantly, for 1 minute. Add the broth and let simmer for 1 minute. Lower the heat to medium-low and add the non-dairy milk. Cook until mixture thickens, stirring occasionally, approx. 6 to 8 minutes. Remove from heat.
Assemble & bake: Add the beans and 1/4 of the onions to the mushroom gravy and give a good stir. Place mixture in baking dish and top with remaining onions. Place in oven and bake until bubbly, approximately 15 minutes. Remove and serve immediately.
If you don’t have panko bread crumbs available, ground corn meal is a delicious substitute.
Don’t have vegetable broth on hand? Try saving and using 1 cup of the water the beans were cooked in. This worked well when I was in a pinch.
Feel free to use store bought fried onions in place of making your own. I’ve used Traders Joe’s fried onions with delicious success.
All opinions are my own and I think they are the greatest! Thank you for supporting TSV by supporting my sponsors. They have many plant-based, non-dairy products, some organic, that you can find here: Silk Products