The classic holiday green bean casserole with mushroom soup turns healthy and delicious.
You have to admit green beans, mushroom soup and fried onions taste pretty good together, but those poor green beans! They have been doused in canned soup and topped with crunchy fried onions that came from a can. The nutritional value from the beans has been lost in the sauce.
Here’s what’s on the ingredient lists for the soup and onion rings:
Mushroom Soup – water, mushrooms, vegetable oil (corn, cottonseed, canola or soybean), modified food starch, wheat flour, salt, mono-sodium glutimate, soy protein concentrate, dehydrated cream, soy lecithin, yeast extract, flavoring, dehydrated garlic.
Fried Onions– onions, palm oil, enriched flour, niacin, reduced iron, thiamin, mono-nitrate, riboflavin, folic acid, soy flour, salt, dextrose.
This dish can be easily made into a healthy version by making your own homemade mushroom sauce and topping the casserole with balsamic onions and whole wheat bread crumbs. I have even included dairy free and gluten free options to satisfy everyone!
I’ve always enjoyed this holiday classic, and it is super convenient for serving a crowd during the holidays. It can be made ahead and popped in the oven before serving.
- 2 pounds of green beans trimmed and cut into one inch pieces
- 1 tablespoon olive oil
- 2 tablespoons white wine
- 1 8 ounce package of baby bella mushrooms sliced
- 2 tablespoons onions chopped fine
- 2 tablespoons whole wheat bread crumbs or crumbled almonds
- ¾ cup whole organic milk
- 1 cup organic or homemade vegetable broth
- 1 tablespoon whole wheat flour or arrowroot
- 1 teaspoon tamari sauce
- For the onions
- ½ medium onion sliced THIN
- 1 tablespoon organic butter
- ½ tablespoon balsamic vinegar
- fill a 2 quart pot with water half way and bring to a boil. Add the green beans and bring to a boil. Drain beans and rinse with COLD water and set aside
- heat oil in a pan - add the onions and mushrooms and cook until they begin to turn light brown
- add the white wine and cook until most of the wine has evaporated, remove from heat
- place milk into a saucepan add the flour and cook over medium heat stirring with a whisk constantly until mixture thickens.
- Add the mushrooms/onions to the milk mixture along with tamari sauce and mix well
- add the green beans and turn mixture into a casserole dish top with bread crumbs & onioins
- TO MAKE THE ONIONS
- melt butter in a saute pan and add the onions - and cook over medium heat until they begin to brown without stirring about 5 to 10 minutes
- gently turn them over and cook until they become soft and become deep brown in color
- stir in the vinegar
Diary Free- substitute coconut milk for milk