Healthy Green Bean Casserole
Delight your taste buds with this Healthy Green Bean Casserole, a lighter twist on the classic comfort food favorite! Featuring fresh green beans, caramelized onions, and a rich, velvety mushroom sauce made with unsweetened almond milk and whole-wheat flour, this dish is brimming with wholesome ingredients and comforting flavors. A golden, crunchy topping of whole-grain breadcrumbs and optional Parmesan cheese adds the perfect finishing touch. Perfect for holiday gatherings or a cozy family dinner, this easy-to-make casserole is packed with fiber, nutrients, and bold flavors, while keeping things light and healthy. Ready in under an hour, this gluten-free adaptable recipe will have everyone coming back for seconds!
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Recipe Information
Ingredients
- 900 grams fresh green beans
- 2 tablespoons olive oil
- 2 medium, thinly sliced yellow onion
- 300 grams, diced cremini mushrooms
- 3 minced garlic cloves
- 240 milliliters unsalted chicken or vegetable broth
- 240 milliliters unsweetened almond milk (or any milk of choice)
- 2 tablespoons whole-wheat flour
- 1.5 teaspoons salt
- 0.5 teaspoons black pepper
- 0.25 teaspoons nutmeg
- 60 grams whole-grain breadcrumbs
- 30 grams (optional) grated Parmesan cheese
Instructions
Preheat the oven to 190°C (375°F).
Bring a large pot of water to a boil. Add 1 teaspoon of salt and blanch the green beans for 4-5 minutes until tender-crisp. Drain and place in an ice water bath to preserve their bright color. Set aside.
In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the sliced onions and cook, stirring occasionally, until golden brown and caramelized, about 10-12 minutes. Transfer the onions to a bowl and set aside.
In the same skillet, heat the remaining 1 tablespoon of olive oil. Add the diced mushrooms and cook for 6-8 minutes, stirring, until they release their moisture and begin to brown.
Add the minced garlic and cook for another 1 minute until fragrant.
Sprinkle the whole-wheat flour over the mushrooms and stir continuously for 1-2 minutes to cook the flour.
Slowly pour in the broth and almond milk, whisking constantly to avoid lumps. Add 0.5 teaspoon of salt, black pepper, and nutmeg. Bring the mixture to a gentle simmer and cook for 5-7 minutes until the sauce thickens. Remove from heat.
In a large mixing bowl, combine the blanched green beans with the creamy mushroom sauce. Toss to coat.
Transfer the mixture to a lightly greased casserole dish, spreading it evenly.
In a small bowl, mix the breadcrumbs and Parmesan cheese (if using). Sprinkle this mixture evenly over the casserole.
Top with the caramelized onions, spreading them out evenly over the surface.
Bake in the preheated oven for 15-20 minutes, or until the topping is crispy and golden brown.
Remove from the oven, let cool for 5 minutes, and serve warm. Enjoy your healthier take on a classic green bean casserole!
Nutrition Facts
Calories |
1141 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 46.6 g | 60% | |
| Saturated Fat | 12.1 g | 60% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 30 mg | 10% | |
| Sodium | 4743 mg | 206% | |
| Total Carbohydrate | 151.4 g | 55% | |
| Dietary Fiber | 44.9 g | 160% | |
| Total Sugars | 49.2 g | ||
| Protein | 50.9 g | 102% | |
| Vitamin D | 3.1 mcg | 15% | |
| Calcium | 1291 mg | 99% | |
| Iron | 15.2 mg | 84% | |
| Potassium | 3981 mg | 85% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
