Healthy, homemade, dairy free, lower sodium green bean casserole recipe! A healthy spin off a classic Thanksgiving staple. The rich sauce gets its creaminess from blended white beans and cashews. My homemade cream of mushroom soup involves sauteeing onion and mushroom with veg broth, spices and my favorite non dairy cream sauce. Then you just combine the soup with green beans and top with a healthy Ezekiel bread/ onion flake crumble! The result is tender green beans coated in a rich savory mushroom sauce! Deeeeelish!
SHOPPING CHECKLIST for homemade green bean casserole
(full amounts listed below)
- 2 lbs green beans
- 1 can white cannellini beans or great northern beans
- raw cashews
- dijon mustard
- garlic powder
- arrowroot starch
- onion
- 1 box crimini mushrooms
- ground black pepper
- Bragg’s liquid aminos or low sodium soy sauce
- dried thyme
- veg broth low sodium
- 1 cup bread crumbs (I make my own Ezekiel bread crumbs out of 3 pieces Ezekiel bread toasted/ blended up)
- dried onion flakes (OR TJ onion salt tastes great for this)
- Optional mushroom umami seasoning
Don’t be overwhelmed by this from scratch casserole recipe! It is actually simple to make and involves 4 main steps:
- Blanch green beans
- Blend up cream sauce
- Make cream of mushroom soup
- Combine everything together and bake!
TIPS:
Optional- I love to add this seasoning called “mushroom umami” it adds a delicious savory taste. Trader Joe’s sells their own version but I have also seen similar at Sprouts and even Shaws stores. A few dashes is all you need. I add it to almost all my recipes!
Healthy Homemade Green Bean Casserole| Dairy Free
Ingredients
- 2 lbs green beans rinsed, ends trimmed off
CREAM SAUCE
- 3/4 cup (1/2 of a can) white cannellini beans drained/ rinsed
- 1/2 cup raw cashews
- 1 cup water or unsweetened plain soy milk
- 2 tsp dijon mustard
- 1 tsp garlic powder
- 1 tbsp arrowroot starch or GF flour
For the Dairy Free CREAM OF MUSHROOM SOUP
- 1 onion diced
- 8 oz crimini / baby bella mushrooms washed/ diced
- 1/4 tsp ground black pepper
- 2-3 tsp Bragg's liquid aminos or low sodium soy sauce
- 2 tsp dried thyme
- 1.5 cups veg broth low sodium
FOR THE TOPPING
- 1 cup bread crumbs I make my own Ezekiel bread crumbs out of 3 pieces Ezekiel bread toasted/ blended up
- 1-2 tbsp dried onion flakes OR TJ onion salt works well
Instructions
- Bring a large stock pot of water to a boil. Boil green beans for 1 minute. When done drain and rinse with cold water. Set aside.
- Add all "cream sauce" ingredients to a high powered blender and blend til smooth. Set aside.
- Heat up a saute pan on the stove top. Use 1 tbsp olive oil or veg broth for oil free. Cook diced onion and mushrooms together til soft. Add 1-2 tbsp of veg broth if needed to prevent sticking, stir occasionally. Add pepper, liquid aminos and thyme. Pour in cream sauce and veggie broth and stir. Bring to a simmer. Taste and adjust seasoning with pepper and salt to your taste. Add green beans to soup and mix to combine.
- Transfer mixture to baking dish. Top with breadcrumbs and onion flake topping (or use fried onion pieces if you wish).
- Bake at 350 for 20 minutes til bubbly and golden brown.
