12 November, 2014
Healthy Green Bean Casserole
Green bean casserole is one of those holiday staples. Love it or hate it yourself, it probably makes an appearance at most tables because at least one guest requested it. Unfortunately in the traditional version, the green beans are the only ingredient remotely healthy. My version is not only nutritious and made with real ingredients, but it can be made vegan, paleo, and gluten free.
I have tried making cleaner versions of this classic dish in the past but never found that they could stand up to what I knew as green bean casserole. Let me tell you this one is the best I’ve ever tried. I liked it so much better then when it’s made with mushroom soup and fried onions. The day I tested this recipe I must have eaten my weight in green beans. I ate an entree sized portion and that was my dinner because I was too full for anything else.
I was sold. No more canned soup or onions from a can for me. I even think know that I will want to make this recipe all year round. I love when a recipe comes together like this and I know you will love it as much as I do. Make this version your new tradition. Your body will thank you.
Healthy Green Bean Casserole
Ingredients
- 2-3 pounds fresh green beans stems removed and cut the beans in half
- 1 Tbsp coconut oil divided
- 1 large yellow onion peeled, cut in half, and thinly sliced
- 8 oz container fresh mushrooms I like cremini
- 2 Tbsp coconut oil
- 3 Tbsp whole grain flour of choice I used GF brown rice flour or arrowroot starch for grain free
- 1 1/4 cup vegetable stock or chicken stock homemade preferred or this is the best store bought brand
- 1 tsp salt
- 1/2 tsp black pepper
Instructions
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Preheat oven to 375 degrees.
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Bring a large pot of water to a boil.
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Add the cut green beans and cook until bright green but still crisp, about 5-10 min.
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Drain the green beans and rinse with cold water to stop the cooking process.
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Set aside.
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On a lined baking sheet add the sliced onions and 1/2 Tbsp of the coconut oil. Mix to coat the onions.
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Cook in the oven, stirring every 10 minutes, until the onions start to caramelize. About 30-45 minutes.
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In a large sauce pan add 1/2 Tbsp of the coconut oil and the mushrooms.
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Cook until soft about 5-10 minutes.
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Add 2 more Tbsp of coconut oil and 3 tbsp flour.
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Stir for 3-5 minutes to cook the flour.
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Add in the stock and simmer over medium heat, stirring every few minutes until the sauce is thickened to a gravy about 8-10 minutes.
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Season with salt and pepper to taste.
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In a large bowl add the cooked green beans and mushroom gravy. Mix to coat the green beans.
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Add the green beans to a 9x11 dish.
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Top with onions.
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Warm through in the oven about 5-10 minutes.
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