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Plant-Based Green Bean Casserole | Nutrition Stripped
Eat Well Nov. 26. 2019
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Plant-Based Green Bean Casserole

Nov. 26. 2019
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McKel Kooienga, MS, RDN, LDN

McKel Kooienga, MS, RDN, LDN

Dietitian, Founder and CEO

No matter what time of year, this healthy and easy to make Plant-Based Green Bean Casserole is sure to please any crowd.

Fresh green beans and herbs, and creamy plant-based mushroom soup come together to create the perfect side dish. Pureeing steamed cauliflower creates a creamy and rich texture without the need for dairy.

Cauliflower Power

The love of cauliflower runs deep here at NS. Partially because it’s one of my favorite vegetables to cook with because it’s so versatile and because the health benefits of cauliflower are notable!

Cauliflower has compounds involved in cancer protection that also help with decreasing inflammation, cardiovascular benefits, and digestive health. Sulforaphane found in cauliflower helps protect the digestive lining and prevents bacterial overgrowth such as H. pylori., and detoxification support.

Something for Everyone

Spoiler alert! Here’s a sneak peek of what we’re bringing to our next holiday gathering. Not only are these recipes packed with vitamins and nutrients, but they’re incredibly easy to make!

Did someone say batch-cooking? Whether you’re a seasoned batch-cooking pro, or just learning the ropes, this Plant-Based Green Bean Casserole is the perfect recipe to incorporate into your repetoiré. It’s quick and easy to make, packed with healthy vitamins and nutrients, and stores perfectly in our favorite glass containers.

The Recipe

Serves 8-12

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Ingredients

1 pound button mushrooms, rinsed and roughly chopped

1 medium onion, finely chopped

2 cloves garlic, minced

1 1/2 green beans, cut into 2″ pieces

2 tablespoons olive oil

1 teaspoon fresh lemon juice

3 cups stock

1 large head cauliflower, core removed

1 tablespoon nutritional yeast

2 teaspoons gluten-free soy sauce

1 large shallot, thinly sliced

1 teaspoon fresh thyme

Salt and pepper to taste

Directions

Step 1

Preheat oven to 350°.

In a medium saucepan, add stock and cauliflower and steam until tender. Add stock, cauliflower, lemon juice, and soy sauce to a Vitamix blender and blend until completely smooth and creamy. Set aside.

In a large sautee pan or Dutch oven, heat olive oil until shimmering. Add onions and mushrooms and cook until all the water has evaporated and mushrooms begin to sizzle, about 8 minutes. Add garlic and cook until fragrent, about 30 seconds.

Step 2

Reduce heat to low, carefully pour in cauliflower mixture and stir to combine. Reduce mixture on medium-low heat until it begins to thicken slightly.

Add green beans and stir to incorporate. Place a cover on the pan and cook until green beans are slightly tender, about 6 minutes.

Step 3

Pour mixture into a 9″ by 13-inch casserole dish, top with sliced shallots and bake, uncovered, until edges begin to bubble, about 30 minutes.

Sprinkle fresh thyme on top and serve.

Enjoy!

Have Leftovers? Here’s What To Do With Them:

As always, store in an airtight glass container that we recommend from the NS Shop for up to 4 days in the fridge. Reheat upon serving.

Can’t wait to see you try it!

Did you know that you can submit your own photo of whatever recipe you make from NS? Scroll down to the bottom right and you’ll see a section for you to show off your creations from home!

Can’t wait to see how you make these and share your meal with me! Tag us on Instagram @nutritionstripped #nutritionstripped

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