Green Bean Casserole

A creamy and comforting casserole with a cream of mushroom base.

Prep:
25 minutes
|
Cook:
45 minutes
8
Medium
Save
A white casserole dish showcasing green bean casserole, adorned with a golden-brown onion topping.
A white casserole dish showcasing green bean casserole, adorned with a golden-brown onion topping.

Ingredients

For the ‘cream of mushroom soup’:

1 cup cashews, unroasted

2 Tbsp. olive oil, divided

1 large onion, chopped

5 cloves of garlic, minced

1 cup broth, chicken or vegetable

1 cup almond milk, no thickeners

1 ½ cups button or bella mushrooms, small dice

½ cup white wine or more broth

1 oz. lemon juice, about 1 lemon

For the casserole:

24 oz. green beans

3 shallots, thinly sliced

1 cup palm oil or coconut oil, for frying

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For the ‘cream of mushroom soup’:

150 gram cashews, unroasted

2 TBSP (30 ml) olive oil, divided

1 large onion, chopped

5 cloves of garlic, minced

240 ml broth, chicken or vegetable (use vegetable for vegan/vegetarian

240 ml almond milk, no thickeners

225 gram button or bella mushrooms, small dice

120 ml white wine or more broth

30 ml lemon juice, about 1 lemon

For the casserole:

680 gram green beans

3 shallots, thinly sliced

1 cup palm oil or coconut oil, for frying

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Dietary Therapies
IBD-AID P3
SCD
CDED P3
Dietary Requirements
Dairy-Free
Egg Free
Gluten-Free
Grain-Free
Lactose-Free
Shellfish Free
Soy Free
Vegan
Vegetarian
Recipe PDF

Instructions

  1. Gather and prep ingredients.
  2. Start by making the ‘cream of mushroom soup’. In a medium bowl add cashews.
  3. Pour boiling water over them, enough to cover. Let them soak for 15 minutes.
  4. While soaking, heat a large sauté pan over medium high heat. Add in onion and garlic.
  5. Sauté for about 5 minutes or until translucent and cooked through, set aside.
  6. Now that your cashews have soaked, drain the water and discard.
  7. Set up your high-speed blender or food processor, and add in the cashews along with your onion, garlic, broth, and almond milk.
  8. Blend until extremely smooth, stopping to scrape down the sides as needed. Once smooth, set aside.
  9. Bring a large pot with water to a boil, this is for blanching our green beans.
  10. While waiting for the water to boil, get a large bowl filled with ice water, with room to add green beans once cooked.
  11. Now that your water is boiling, add in green beans and cook for 4-5 minutes or until tender then drain and transfer to your ice water to prevent further cooking.
  12. In the same pan, you cooked your onion and garlic in, reheat over medium heat and add in the other tablespoon of oil to cook mushrooms. Don’t worry about washing the pan in between, we want all those good caramelized bits.
  13. Cook mushrooms for 8-10 minutes making sure to brown them.
  14. Now we will deglaze the pan with the wine.
  15. Add in the wine and cook for a minute.
  16. Next, add in cashew mixture and bring to a low simmer.
  17. Then add in lemon  juice and stir, turn off the heat, and set aside.
  18. Preheat the oven to 400°F 400°F (200°C)
  19. In a large bowl add ‘cream of mushroom soup’ and green beans.
  20. Season with salt and pepper to taste.
  21. Gently mix until combined.
  22. Transfer to a large casserole dish. Bake for 20 minutes.
  23. While the green bean casserole is baking, carefully bring palm oil to medium-high heat in a pot.
  24. Once heated add in thinly sliced shallots and let fry for 8-10 minutes or until golden and crispy. I usually do this in two batches to prevent overcrowding.
  25. Remove from oil with a slotted spoon and place shallots on a paper towel to absorb the excess oil.
  26. After the 20 minutes has elapsed, add crispy shallots to the top of the casserole and bake for another 5 minutes.
  27. Remove from the oven, and serve immediately. Enjoy!

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Nutritional Info

Per serving
Calories- 200

Carbs- 19.3 g

Fat- 11.4 g

Protein- 5.4 g

Storage

Notes

The crispy onions are really the star of this dish, and this recipe is no exception! By frying the shallots, we achieve the same flavor profile and texture without all that flour. I prefer to use palm oil, since coconut oil tends to impart a slight coconut flavor, but either will get the job done. The ‘cream of mushroom soup’ can be made a few days ahead and just kept refrigerated until you are ready to assemble and bake the dish. If you don’t like cashews or have a nut allergy, you can replace them with cauliflower. Just cut up and roast one head at 375°F for 15-20 minutes with a drizzle of oil. Once cooked, simply add it to the blender instead of the cashews. Depending on the consistency you may want to use a bit less broth, but if it seems too runny you can always add a cooked and pureed onion to thicken it back up. I know you will enjoy this holiday favorite as much as me and my family!

This recipe was originally published in  
Used with permission from 
Abigail Marie the Chef with IBD

Comments

Somebody in the kitch - view from the back while preparing healthy foods. Cutting board with various healthy foodsPink Milkshake and fruits on a white table and pink backgroundWoman stirring in a pot with vegetables.on the stove

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