Healthy, green bean casserole

September 28, 2013 at 8:00 pm | Posted in recipe, VeganMoFo | Leave a comment
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Photo by Bethany Fehlinger

Photo by Bethany Fehlinger

Previously posted on No Sweat, York

When living on a budget, splurging on ingredients for a one-time dish is a big no-no. The past few weeks I had large bags of green beans from my CSA but didn’t know what to do with them other than steaming and covering with Earth Balance.

For green bean casserole, a creamy base is needed, usually in the form of a cream of mushroom soup. This is a hard ingredient to find for a vegan and sometimes a calorie-filled substitute is needed, usually in the form of a mushroom roux using flour.

On Friday I experimented with what I had on hand — cauliflower and butternut squash. I steamed and pureed these ingredients in order to cover the green beans.

It wouldn’t be green bean casserole without the fried onions, which amazingly are already vegan. A healthy alternative can be caramelized onions, though that is more time consuming.

This green bean casserole might not taste exactly the same as a non-vegan version, but it is easy, healthy and chock-full of nutritious veggies.

Healthy, vegan green bean casserole

Ingredients

  • 2 cups chopped cauliflower
  • 2 cups frozen, cubed butternut squash
  • 1 small red onion
  • 1 1/2 cups of water
  • 1 tablespoon garlic powder
  • 4 tablespoons nutritional yeast
  • 1 teaspoon salt (or more to taste)
  • 1 teaspoon pepper (or more to taste)
  • 3 pounds fresh green beans, cut into small pieces
  • 1 to 1 1/2 cups of fried onions

Recipe

  1. Add chopped cauliflower, cubed butternut squash and water to a pot. Bring to a boil. Add a lid and lower to a simmer, steaming for 10 minutes.
  2. In the meantime, wash and cut fresh green beans into small pieces, place in a pot with about 1 cup of water and bring to a boil. Add a lid, lower the temperature to a simmer and cook for 6 minutes.
  3. Drain green beans when they are done and place back into the pot.
  4. Place butternut squash, cauliflower and water into a blender. Add garlic powder, nutritional yeast, salt and pepper to the blender and puree. If the mixture seems too thick, add a few tablespoons of water to make sure it completely blends. You might need to scrape down the sides and repeat the pureeing.
  5. Add a bit of the puree to the bottom of a 9×13 dish. Add green beans and then coat with mixture. Stir until all the beans are coated.
  6. Spread the fried onions over the top, and cover with foil. Bake for 20 to 30 minutes at 425 degrees.
  7. Take out of oven, let it cool for 5 minutes and then enjoy.
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50 States, 50 Vegan Dishes: Arkansas vegan green beans

November 1, 2012 at 6:00 pm | Posted in 50 States 50 Vegan Dishes, VeganMoFo | 1 Comment
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I love green beans. I have come to love them more fresh from the organic farm. They can be a pain to pick, as they like to hide and blend in. But they are so easy to cook and so yummy, too!

When I started by 50 States, 50 Vegan Dishes challenge, I chose this recipe because it was quick, simple and included green beans.

Since I have more green beans than I know what to do with them, I figured I would do this recipe for a Vegan MoFo challenge.

Traditional Arkansas green beans call for sugar and bacon. Bacon isn’t very vegan-friendly, but there are great alternatives now. This might not be as low in calories because it still uses sugar and the Earth Balance can get fatty, but it is definitely a good alternative. I cut back on the sugar and made it quicker by pan sauteing instead of putting it in the oven. I guess that’s the perks of no meat. I also used fresh beans instead of the canned.

It wasn’t hard for me to put this together, so whip it up as a side dish for dinner!

Ingredients:

  • A bag full of fresh green beans, probably about three cups if cut in half
  • 5 to 6 slices of LightLife Smart bacon, ripped into pieces
  • 3 tbsps of white sugar
  • 2 tbsps of Earth Balance or other vegan spread
  • 1 tbsp tamari or soy sauce
  • 1 tsp garlic powder

Recipe:

  1. Pluck the ends off the green beans, and cut in half if you want an easier way to eat them. (I kept them long.)
  2. Boil the green beans in a little water for about 7 to 10 minutes.
  3. Meanwhile, melt a tablespoon in a skillet, and add the crumbled Smart Bacon to the pan. Saute for about 5 minutes.
  4. Drain the green beans and add to the skillet with the Smart Bacon. Add the garlic powder, tamari and the other tablespoon of Earth Balance. Saute for a few minutes to let flavors meld.
  5. Serve!

How do you like to eat green beans?

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