I want to share with you this dairy and gluten-free green bean and mushroom casserole with a crunchy onion sesame topping. It’s just as rich and creamy as the traditional version, if not more, and hard to believe it’s free of heavy cream and dairy in general. But besides the delicious taste and the wholesome ingredients, what I love most about this dish is that it’s a wonderful and simple make-ahead meal, perfect for holiday parties.
Further Food Nutritionist Commentary:
By Liz Lederman
Green Bean Mushroom Casserole (Dairy-Free, Gluten-Free, Vegan)
1 cup raw cashews, soaked for 2+ hours
1/2 cup coconut milk or water
1 tablespoon coconut or avocado oil
24 ounces (or 3 cups packed) sliced mushrooms
4-5 garlic cloves, grated or minced
4 sprigs of fresh thyme leaves (or 2 teaspoons dried thyme)
2 pounds fresh green beans, trimmed and halved
1 cup vegetable stock or water
Sea salt and black pepper, to taste
Crunchy Onion Topping:
1 tablespoons coconut or avocado oil
1 large onion, thinly sliced
1/2 teaspoon Daily Turmeric Tonic
2 tablespoons sesame seeds
1/4 cup cashews, chopped
- Rinse and drain the soaked cashews and add them to a blender with water or coconut milk and blend until smooth and creamy, then set aside
- Prepare the Crunchy Onion Topping: Heat oil in a large pan on medium. Add onions and cook, stirring frequently, for about 5-7 minutes until they turn golden brown and translucent. Add a splash of water if they start sticking to the pan. Then add turmeric, sesame seeds, chopped cashews, and sea salt, mix, and set aside
- Heat another tablespoon of oil in the same pan over medium, add mushrooms and cook for about 5 minutes until all juices are released and mushrooms brown
- Reduce heat to medium-low, add garlic, thyme, and a splash of water and stir for another minute
- Add the green beans and vegetable stock or water, season with sea salt and pepper, cover, and cook for 10-15 minutes, until beans are tender but not too soft and mushy. Then stir in the cashew sauce and mix to fully combine
- Pour the mixture into a casserole dish, top with the crunchy onion topping and place in the oven on broil for about 4 minutes until slightly brown on top (optional). Let it cool for 5-10 minutes and enjoy!
Per Serving: Calories: 203; Total Fat: 14 g; Saturated Fat: 2 g; Monounsaturated Fat: 0 g; Polyunsaturated Fat: 1 g; Cholesterol: 0 mg; Sodium: 18 mg; Potassium: 259 mg; Carbohydrate: 19 g; Fiber: 5 g; Sugar: 6 g; Protein: 9 g
Vitamin C: 26%; Vitamin A: 16%; Iron: 10%; Calcium: 7%
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