Healthy Green Bean Casserole with Homemade Crispy Onions Recipe

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This healthy dark-green edible bean casserole recipe is so rich, creamy, and delicious that no one will know it is good for you! Made dairy-gratuitous, this Thanksgiving side dish is sure to be a huge oversupply-pleaser. Have you always had a Thanksgiving without Greenish Bean Casserole? I have one time, and information technology was an experience I do non desire to repeat!

Picture this: I had only institute out I was allergic to dairy 2 weeks before Thanksgiving. The table was set, the buffet was overflowing with nutrient, and there I was with my dairy-free plate, and a big empty spot on my plate and in my heart where my beloved Dark-green Bean Casserole should be. That was my offset dairy-free Thanksgiving and my last Thanksgiving without Light-green Bean Casserole.

Sometimes, out of the well-nigh drastic times, our best ideas are born. The tragedy of a Light-green Bean Goulash-less Thanksgiving had a silver lining – I went into the kitchen and made this Healthy Green Bean Goulash. And my, oh, my… is it GOOD!

The showtime lodge of business was to swap the cream of onion soup for a dairy-free version. In place of the soup concentrate, we sauté upwardly some onions and mushrooms in a centre-healthy oil until tender. While that is cooking, we blend up raw cashews with some water and lots of garlic to brand a dairy-gratuitous cream.

We stir the foam into the onions, mushrooms, and green beans and voila! The perfect dairy-costless good for you green bean casserole filling.

The second bandy is to ditch the store-bought french fried onions, and make your own. This isn't a dairy-free swap, but a serious general health bandy. Instead of fatty fried onions, we use real fresh onions to make our crispy topping.

The trick is to accept thinly sliced onions, dip them in seasoned rice flour and non-dairy milk breading and then toss them into some crispy breadcrumbs. So they head to the oven until they are aureate, crispy, and irresistibly skilful!

Ingredients for healthy light-green bean casserole:

For the crispy onions:

• ii onions, halved and sliced into thin strips
• three/iv loving cup milk of option
• 1/2 cup rice flour
• one tablespoon apple tree cider vinegar
• 2 teaspoons Sometime Bay seasoning
• i teaspoon garlic pulverization
• 1/2 teaspoon table salt
• i 1/2 cups breadcrumbs (gluten-free if needed)

For the light-green beans:

• ii teaspoons avocado oil
• one/2 onion, diced
• 8 oz. crimini mushrooms, diced
• 2 lbs green beans, trimmed and cut into i inch pieces
• 1/2 loving cup cashews, soaked in water overnight and tuckered
• 1/2 cup water
• 3 cloves garlic
• 1 teaspoon salt

Directions to make a healthy greenish bean goulash with crispy onions:

1. Preheat the oven to 450 degrees. Spray a cookie sheet with nonstick oil and set aside.

2. In a basin, whisk together the rice flour, Former Bay, garlic powder, and common salt. Add in the milk and whisk until smooth. Add together the onions into the batter and stir to evenly coat the onions.

3. Add together the breadcrumbs to some other bowl. Remove a few onions at a fourth dimension and milk shake off excess concoction. Place them into the breadcrumbs and toss them to coat. Transfer the breaded onions to the prepared baking sheet. Repeat until all the onions are breaded. Bake the onions for 30 minutes or until they are gilt brownish and crispy.

4. While the onions are baking, add the cashews, ane/2 cup of h2o, garlic, and table salt into a blender. Blend until smooth, scraping down the sides every bit necessary. Heat a large pan over medium-loftier heat. Add in the oil. Once the oil is hot, add in the onions and mushrooms. Cook, stirring frequently, until the onions are translucent and the mushrooms are tender, well-nigh five-7 minutes.

5. Add in the dark-green beans and cook until crisp-tender, about 3 minutes.

6. Add together in the cashew mixture and stir to combine.

7. Transfer the mixture to a 9×9 baking dish. Meridian the dark-green beans with the onions.

8. Reduce the oven temperature to 400 degrees and bake for x-15 minutes or until the goulash is warmed through. Let sit for 5 minutes and serve.

This Salubrious Green Bean Casserole is every bit as tasty as the original version! It is dairy-free, tin be made gluten-costless, and is cooked with heart-good for you oils. This is the perfect gourmet side for Thanksgiving!

Prep Time 15 minutes

Cook Time 45 minutes

Total Fourth dimension i hour

Ingredients

For the crispy onions:

• 2 onions, halved and sliced into thin strips
• 3/4 loving cup milk of option
• 1/2 cup rice flour
• 1 tablespoon apple cider vinegar
• 2 teaspoons Old Bay seasoning
• 1 teaspoon garlic pulverization
• 1/ii teaspoon salt
• 1 1/2 cups breadcrumbs (gluten-gratis if needed)

For the light-green beans:

• 2 teaspoons avocado oil
• 1/2 onion, diced
• 8 oz. crimini mushrooms, diced
• ii lbs green beans, trimmed and cut into 1 inch pieces
• 1/2 cup cashews, soaked in water overnight and tuckered
• 1/2 cup water
• 3 cloves garlic
• 1 teaspoon salt

Instructions

1. Preheat the oven to 450 degrees. Spray a cookie canvas with nonstick oil and set up aside.
2. In a bowl, whisk together the rice flour, Old Bay, garlic powder, and salt. Add in the milk and whisk until smoothen. Add the onions into the batter and stir to evenly coat the onions.
3. Add the breadcrumbs to another bowl. Remove a few onions at a fourth dimension and milk shake off excess batter. Place them into the breadcrumbs and toss them to coat. Transfer the breaded onions to the prepared baking sheet. Echo until all the onions are breaded. Bake the onions for xxx minutes or until they are golden chocolate-brown and crispy.
4. While the onions are baking, add the cashews, one/2 cup of water, garlic, and salt into a blender. Blend until smooth, scraping down the sides as necessary. Heat a big pan over medium-high estrus. Add together in the oil. Once the oil is hot, add in the onions and mushrooms. Melt, stirring often, until the onions are translucent and the mushrooms are tender, about 5-seven minutes.
5. Add in the dark-green beans and cook until crisp-tender, about 3 minutes.
6. Add in the cashew mixture and stir to combine.
7. Transfer the mixture to a 9×9 baking dish. Top the green beans with the onions.
8. Reduce the oven temperature to 400 degrees and bake for 10-fifteen minutes or until the casserole is warmed through. Let sit for v minutes and serve.

Nutrition Information:

Yield:

iv

Serving Size:

1
Corporeality Per Serving: Calories: 500 Full Fat: 14g Saturated Fat: 3g Trans Fatty: 0g Unsaturated Fat: 10g Cholesterol: 4mg Sodium: 1542mg Carbohydrates: 81g Cobweb: 11g Sugar: 15g Protein: 18g

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Source: https://www.diys.com/healthy-green-bean-casserole/