Food & Diet Recipes

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!  **

 

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.

Healthy Green Bean Casserole
Print Recipe
Servings Prep Time
6 people 1 hour
Cook Time
40 minutes
Servings Prep Time
6 people 1 hour
Cook Time
40 minutes
Healthy Green Bean Casserole
Print Recipe
Servings Prep Time
6 people 1 hour
Cook Time
40 minutes
Servings Prep Time
6 people 1 hour
Cook Time
40 minutes
Ingredients
Condensed Mushroom Soup
French Fried Onions
The Veg
Servings: people
Instructions
Condensed Mushroom Soup ( makes 2 cups)
  1. Bring Veggie broth to a boil in a large sauce pan.
  2. Whisk milk and flour together in a mixing bowl.
  3. 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.
  4. 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
  1. Chop onions into thin slices. Soak in milk for about 10 minutes.
  2. Strain onions to get rid of excess milk.
  3. Mix flour and salt in a dish. Place onions in the flour mixture to coat.
  4. 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
  1. Preheat oven to 350ºF (180ºC).
  2. 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.
  3. Strain green beans. Let cool. Beans can be left whole, separated in half by hand or chopped.
  4. If you made your condensed mushroom soup in advance and it is very thick, dilute with a splash of milk.
  5. 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)
  6. Sprinkle remaining 1/2 of fried onions on top.
  7. Bake for 25-30 minutes until casserole is bubbly and crisp on top.
  8. Enjoy!

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