Meatless Monday Recipes: Wholesome Green Bean Casserole

November 19, 2018

This week Thursday I will be celebrating my 4th year of Thanksgiving here in Italy. It’s always a tough time to be away from home, but over the years I have established some new traditions while keeping the old ones alive.

One of the main obstacles that I have run into in regards to cooking a Thanksgiving dinner is finding the ingredients for the traditional dishes I love. Take Green Bean Casserole for example. In the USA this is one of the quickest dishes to prepare. Canned green beans, a can of condensed mushroom soup and some packaged french fried onions & you’ve pretty much finished.

Here, I use fresh green beans and everything from the condensed mushroom soup to the french fried onions has to be made from scratch. This unavailability has actually been a blessing because it has forced me to use only whole food ingredients which has allowed me to discover fresher and more genuine versions of the recipes I grew up adoring.

Even though it is a little bit of a process, over the years I have tweaked this beloved holiday casserole into a fresher and healthier old-school version. I have ditched all canned goods and have packed fresh veggies in their place. The fresh green beans, onions and mushrooms really change the game, giving you a dish that is 100% delicious.

**Other Tips: Based on personal preference, some additional modifications can be made. The fried onions can also be baked in the oven for a lighter version if frying isn’t your thing. And finally for the condensed mushroom soup, the traditional recipe calls for milk.. however I’ve also made this recipe vegan, and non-dairy milks work just fine!  **

Healthy Green Bean Casserole

Prep Time 1 hour
Cook Time 40 minutes
Total Time 1 hour 40 minutes
Servings 6 people


Condensed Mushroom Soup

  • 3/4 cup Chopped Mushrooms
  • 1 cup Milk (non-dairy options work well too)
  • 1/3 cup Flour
  • 1 1/2 cup Vegetable Broth
  • Salt & Pepper
  • Thyme

French Fried Onions

  • 1 large Yellow Onion
  • 1/2 cup Milk
  • Oil for frying (Sunflower works well)
  • Flour enough for breading lightly breading the onions

The Veg

  • 6 cups Fresh Green Beans


Condensed Mushroom Soup ( makes 2 cups)

  • Bring Veggie broth to a boil in a large sauce pan.
  • Whisk milk and flour together in a mixing bowl.
  • When the broth comes to a boil, whisk in milk/flour mixture very slowly. Add finely chopped mushrooms. Reduce heat and bring to a simmer and continue stirring for 2-3 minutes or until the mixture has thickened. Remove from heat.
  • Add in thyme, salt and pepper to taste. Transfer soup into a sealable glass jar if you are preparing the soup in advance, or set aside. *The soup can be made a day or two in advance and stored in the fridge*

French Fried Onions

  • Chop onions into thin slices. Soak in milk for about 10 minutes.
  • Strain onions to get rid of excess milk.
  • Mix flour and salt in a dish. Place onions in the flour mixture to coat.
  • Heat oil in a large skillet. Add onions in small batches and cook until golden-brown. Remove with a kitchen skimmer and set on a paper towel to absorb excess oil. Set aside. *this can be made the day before if you're crunched on time*

Green Bean Casserole

  • Preheat oven to 350ºF (180ºC).
  • Cut off ends of green beans. Bring a large pot of water to boil and add salt. Cook green beans for about 5 minutes. If you prefer the beans to be softer, cook a few minutes more.
  • Strain green beans. Let cool. Beans can be left whole, separated in half by hand or chopped.
  • If you made your condensed mushroom soup in advance and it is very thick, dilute with a splash of milk.
  • Mix condensed mushroom soup, green beans, and 1/2 of the fried onions in a casserole dish. (Additional black pepper and salt can be added at this point for more flavor)
  • Sprinkle remaining 1/2 of fried onions on top.
  • Bake for 25-30 minutes until casserole is bubbly and crisp on top.
  • Enjoy!

Author: Ali @ Sustainable Psyche

My name is Ali. I am an American living in Italy. I am passionate about delicious food that is also ethical, healthy and sustainable. I love pasta and pizza, traveling, horseback riding and exploring the vibrant city of Milan that I call home.

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