This season is the perfect time to embrace the warmth of a classic green bean casserole, but why not put a healthier, plant-based spin on this beloved dish? This Vegan Green Bean Casserole is a delightful rendition that not only satisfies your taste buds but also brings a plethora of health benefits to the table. Let’s explore the reasons why you should give this recipe a try.
Health Benefits
1. Nutrient-Rich Green Beans:
Fresh green beans are the star of this dish, providing essential vitamins, minerals, and antioxidants. Packed with fiber, they support digestive health and contribute to a feeling of fullness, making this casserole a nutritious addition to your spread.
2. Heart-Healthy Ingredients:
The mushroom gravy in this recipe is not only a flavorful complement but also heart-healthy. Mushrooms contain compounds that may help lower cholesterol levels, and the use of low-sodium vegetable broth further supports cardiovascular well-being.
3. Flaxseed Boosts Omega-3 Fatty Acids:
Ground flaxseed is a clever addition, bringing a dose of omega-3 fatty acids to the dish. These essential fats play a crucial role in heart health and inflammation reduction.
4. Oat Flour for a Gluten-Free Alternative:
The use of oat flour in the gravy not only thickens the sauce but also offers a gluten-free alternative for those with dietary restrictions. Oats are known to support heart health and provide a good source of fiber.
5. No Added Oil, Just Sliced Almonds:
Unlike traditional green bean casseroles that often contain added oils, this recipe opts for the natural crunch of sliced almonds. Almonds are rich in healthy fats, vitamin E, and magnesium, contributing to overall well-being.
Why You Should Try This Vegan Green Bean Casserole
1. Delicious Twist on a Classic:
This Vegan Green Bean Casserole provides a fresh, homemade twist to the classic dish, ensuring that you and your loved ones enjoy a flavorful and satisfying meal.
2. Healthier Ingredients, Same Great Taste:
By choosing plant-based, whole-food ingredients, you can indulge in the comfort of a green bean casserole without compromising on taste. This recipe is a win-win for your palate and your health.
3. Inclusive for Various Dietary Needs:
Whether you follow a vegan, gluten-free, or heart-healthy diet, this casserole caters to a variety of dietary needs, making it a versatile and inclusive choice for gatherings.
In conclusion, this Vegan Green Bean Casserole is a delightful and health-conscious addition to your menu. By choosing nutrient-dense ingredients, we’ve crafted a dish that not only tastes amazing but also supports your well-being. Give it a try and savor the goodness of a plant-based feast!
Ingredients
Casserole:
- 1 tablespoon ground flaxseed
- 2 pinches sea salt
- 2 pinches black pepper
- 24 ounces fresh green beans, trimmed and cut into bite-size pieces (8 cups)
- 1 tablespoon sliced almonds
Chunky Mushroom Gravy:
- 1 yellow onion, cut into ½-inch dice (2 cups)
- 16 ounces mushrooms, sliced (8 cups)
- 6 cloves garlic, minced
- ⅓ cup oat flour
- 2 cups low-sodium vegetable broth
- 2 tablespoons white wine vinegar
- 1 tablespoon Italian seasoning
- Sea salt and freshly ground black pepper, to taste
Instructions
1. Preheat oven to 350°F. Line a baking sheet with parchment paper.
2. In a mixing bowl, combine thinly sliced onion, flaxseed, salt, and pepper. Mix well to coat onions; let sit for 5 minutes.
3. Spread onions on prepared sheet and bake 15 minutes until lightly brown around the edges. Set aside.
4. Meanwhile, steam green beans in a large saucepan for about 10 minutes or until tender. Transfer beans to a 2½-qt. baking dish.
5. To make the gravy, cook diced onion, mushrooms, and garlic in a saucepan over medium heat until onions turn translucent. In a bowl, whisk together oat flour, broth, vinegar, and Italian seasoning. Add to mushroom mixture; cook until gravy thickens.
6. Transfer half of gravy to a blender, purée until smooth, and return to the saucepan. Stir well.7. Pour the gravy over the green beans in the casserole dish. Scatter browned onions and almonds over the top. Bake about 20 minutes or until heated through.
