This healthy green bean casserole recipe recreates the flavors of classic comfort food while providing essential nutrients for you and your family.
Healthy Green Bean Casserole Recipe
Ingredients
2 tablespoons extra virgin olive oil
1 large leek, sliced in half moons
6 oz fresh mushrooms, thinly sliced (cremini, shiitake, chanterelle, or a mix)
½ teaspoon chopped fresh thyme
2 teaspoons tamari
3 cups green beans, trimmed and sliced as desired –OR- alternatively, 3 cups of green peas
¼ cup mushroom stock
1 cup organic crispy onions (see below for homemade option) –OR- alternatively, 1 cup slivered almonds -OR- 1 cup seasoned breadcrumbs
Sea salt and freshly ground black pepper
*Make your own crispy onions at home by thinly slicing shallots, pressing between a clean cloth to remove moisture, coating in rice flour, and either frying or baking until crisp.
Procedure
Heat a large sauté pan over medium heat. Add the olive oil and, when warm, add the leeks and a pinch of sea salt and a generous pinch of freshly ground black pepper. Sauté until translucent and very tender, about 10 minutes.
When the leeks are tender, add the mushrooms, thyme, and tamari, sautéing for a couple minutes until the tamari has absorbed. The add the green beans (or peas) and mushroom stock. Bring to a simmer, cover, and turn off heat. Let stand for 5 minutes, or until the green beans (or peas) are tender and bright green. Season with additional salt and lots of black pepper, as desired.
At this point, you can upgrade this any way you’d like. Some of our favorite suggestions are:
- add a splash of dry white wine
- create a roux by combining fat (e.g. olive oil or butter) with flour (e.g. wheat or rice) in equal amounts by weight, and whisking in milk or non-dairy milk to create a creamy sauce to stir into your casserole
Transfer everything to an oven-proof serving dish. Just before serving, top with crispy onions or slivered almonds and place in a 350-degree oven until hot and topping is golden brown.
Recipe by Sitarani Palomar
