Sunday, July 14, 2024
HomeHealthFrom Scratch: Delicious and Nutritious Homemade Green Bean Casserole

From Scratch: Delicious and Nutritious Homemade Green Bean Casserole

Green bean casserole is my absolute favorite dish to have for Thanksgiving dinner. However, the cream-of-mystery-franken-foods soup it usually calls for isn’t very healthy. And those french-fried onions on top? Not a healthy choice either. (Real onions don’t turn crispy when fried on their own… I tried…they just burn). But don’t worry! I’ve got a healthy version of this recipe to share with you. I actually think I prefer this one to the processed version, although it’s been so long that I can’t completely remember how that one tasted. Either way, this one is delicious! And the best part? It’s free of mystery ingredients!

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The Best Green Bean Casserole Recipe
The classic green bean casserole usually includes Campbell’s canned soup and mushy canned green beans, topped with crispy fried onions. While some canned fried onions surprisingly have decent ingredients, most contain all-purpose flour and are not gluten-free. Making green bean casserole from scratch not only makes it healthier, but it also tastes so much better! It does take a bit more time to make, but trust me, it’s worth it. You can even prepare it ahead of time to speed up the process on Thanksgiving day. See the directions below the recipe for instructions on making this veggie casserole dish ahead.

Meal Prep!
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Prepping the Green Beans
You can use canned green beans for this recipe, but I personally prefer using fresh ones. However, if you don’t precook them before baking, they will take forever to cook in the oven and your onion topping will end up burnt. The easiest way to prepare them is to lightly steam them before adding the mushroom sauce. Another option is to blanch the green beans in boiling water and then transfer them to ice water to cool. If fresh green beans are not available, frozen ones will also work. Lightly cook them and drain before adding the mushroom sauce.

A Faster Option
Since originally creating this recipe, I’ve discovered an easier way to make homemade cream of mushroom soup. This cuts down on the time it takes to make the casserole. If you choose to go with this version, simply use the homemade cream of mushroom soup in any green bean recipe you prefer (no need to dilute it with water like the canned versions). If you’re looking to save even more time, you can use Kettle and Fire’s Mushroom Bisque soup. It’s a great alternative to homemade and tastes amazing!

Healthy Green Bean Casserole Recipe
Here’s a healthy take on the classic green bean casserole…with no mystery ingredients soup!

Servings: [Insert number of servings]
Ingredients:
Onion Topping
– 3 medium onions, thinly sliced
– 2 eggs
– 3 TBSP heavy cream (or coconut milk)
– 2-3 TBSP coconut flour
– ½ cup coconut oil (or tallow)

Healthy Cream of Mushroom Sauce
– ½ cup butter
– 10 mushrooms, finely diced
– ½ cup cream (or coconut milk)
– 4 egg yolks
– ½ tsp garlic powder
– Salt and pepper to taste
– 1/3 of the onion topping mixture from above
– Heavy cream or coconut milk (or water)

Other
– 2 pounds fresh green beans (or 5 cans or 2-3 bags of frozen)

Instructions:
1. For Onion Topping:
– Put the sliced onions, eggs, and heavy cream into a medium-sized bowl and mix until evenly incorporated.
– Add the coconut flour and mix by hand until evenly coated.
– Put coconut oil (or tallow) in a large skillet and heat over medium heat.
– Once hot, add the coated onions and brown them evenly, turning occasionally.
– When browned, remove from heat and set aside.

2. For Mushroom Sauce:
– In a medium saucepan, melt the butter.
– Add the diced mushrooms and sauté until they start to brown.
– Stir in the cream or coconut milk.
– Whisk in the egg yolks and spices, and about 1/3 of the onion topping mixture (save the rest for later).
– Continue stirring until the yolks begin to cook and the mixture thickens.
– If needed, add extra milk or water to the mushroom cream sauce to thin it.

3. Assemble:
– Preheat the oven to 325°F.
– Lightly steam the green beans and drain to remove excess liquid. If using canned green beans, drain off the liquid.
– Place the green beans into a 9×13 baking dish.
– Pour the cream mixture over the green beans and mix until well combined.
– Top the green bean mixture with the remaining onion topping mixture.
– Bake in the oven until the topping starts to crisp (but not burn) and the green beans are heated through.

Nutrition:
[Insert nutrition facts]

Notes:
– If you prefer a saucier mushroom sauce, add an extra egg yolk.
– You can use the leftover egg whites to make the topping for a sweet potato casserole.

How to Make Green Bean Casserole Ahead of Time:
To make this ahead of time, follow the recipe instructions above, but don’t add the onions to the top. Refrigerate the casserole for up to several days until ready to eat. Allow the casserole to come to room temperature before putting it in the oven to avoid the cold dish from cracking in the hot oven. Add the onions to the top and reheat in the oven until the topping is golden brown and crispy.

More Thanksgiving Side Dishes:
What’s your favorite Thanksgiving side dish? Let me know in the comments!

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