Nothing is a more quintessentially holiday side dish than green bean casserole. But this version isn’t your grandma’s recipe. There’s no cream of mushroom soup or fried onions. But the amazing thing is this nutritarian green bean casserole recipe is just as nostalgic and delicious without any of the dairy or processed food.
Recipe highlights:
- vegan
- oil-free
- gluten-free
- sos-free (sugar, oil, salt)
- rich and flavorful
- the green beans aren’t mushy (that’s a big one!)
This nutritarian green bean casserole recipe has been a long time coming.
It features two of the most-loved recipes from the site:
You can make a batch of the cream sauce a few days before and you’ll have enough to make another infamous holiday side dish too: Nutritarian Mashed Potatoes.
With the addition of this green bean casserole we now have the perfect nutritarian trifecta of rich, creamy and festive holiday side dishes!
How to make this Nutritarian Green Bean Casserole recipe:
After making the cream sauce and mushroom gravy you’ll be ready to start assembling the casserole.
I use a “unconventional” or for some people a “controversial” method for par-cooking my green beans: the microwave.
Just place your trimmed and cut green beans in a microwave-safe bowl add 1 Tbsp. water and cover with a microwave-safe plate. It only takes 2 to 3 minutes to slightly soften so the beans retain that crispiness in the casserole. Let’s face it, nothing is worse than soggy veggies.
I know this seemingly innocuous kitchen appliance has a bad wrap with some in the natural health community but as a busy mother of two, it’s pretty much a non-negotiable in my house. If you’re not a fan, no problem, simply lightly steam your green beans instead.
Next, you just add a batch of Creamy Nutritarian Mushroom gravy to the par-cooked green beans and stir to combine.
How do you make an oil-free, gluten-free and vegan green bean casserole topping?
This was the fun part to figure out!
As a kid I absolutely adored eating those crispy onions out of the can but they’re loaded with hydrogenated palm oil and tons of salt.
A mix of tahini, seasonings, cooked quinoa and dried chopped onions to the rescue. You’ll whip up this simple topping as the casserole has its first bake.
Will non-nutritarians enjoy this recipe?
Yes!
Because I live in a household of omnivores there’s nothing I enjoy more than winning them over with unbelievably vegan and nutritarian recipes.
This green bean casserole was a unanimous winner with my husband and two teenaged kids.
Oil-Free Vegan Nutritarian Green Bean Casserole
A creamy, rich quintessential holiday side dish without the oil,dairy or processed foods! You'll be shocked at how delicious this gluten-free, vegan and oil-free recipe tastes.
Ingredients
For the casserole filling:
- 2 pounds fresh green beans
- 1 batch Creamy Nutritarian Mushroom Gravy recipe get the recipe here
For the topping:
- 1/2 Tbsp tahini
- 1 1/2 Tbsp water
- 1/2 Tbsp white miso paste
- 1/2 tsp onion powder
- 1/8 tsp garlic powder
- 3/4 cup cooked quinoa (~160 grams)
- 3 Tbsp dried chopped onion (find this in the spice isle)
Instructions
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Preheat oven to 400° F.
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Trim green beans and cut into 1 to 2 inch pieces.
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Place half of the green beans in a microwave-safe bowl add 1 Tbsp. water and cover with a microwave-safe plate. Microwave on high for 2 to 3 minutes or until the green beans are bright green and just softened. Repeat the process with the other half of the green beans.
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In a large mixing bowl or the pot you used to cook the mushroom gravy, add the green beans and mix well to incorporate.
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Add the mixture to an 8 by 11 inch casserole dish and bake at 400° F for 30 minutes.
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While the casserole is baking make the topping: in a medium mixing bowl whisk together the tahini, water, miso paste, onion and garlic powder until smooth.
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Add the cooked quinoa and dried onions and combine well with the tahini mixture.
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After the casserole has baked for 30 minutes spoon the quinoa-onion topping on the top of the casserole. Set to bake for another 20 to 25 minutes or until the topping is just golden and beginning to brown in spots and the casserole is bubbling.
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Allow to cool for 10 minutes before serving.
Recipe Notes
Store any leftovers in a glass food storage container with a tight-fitting lid for up to 9 days in the fridge.
I hope that you give this Nutritarian Green Bean Casserole a try at your next holiday, family gathering or Sunday dinner.
And I’d love to know what you think if you give this recipe a try!
Your comments and recipe ratings motivate me so much to keep creating memorable and delicious recipes while helping the website get rankings in search engines.
Hello Kristen, I would like to try the green bean casserole recipe but I’d like to add broccoli along with the green beans. I’m guessing I would par cook the broccoli first. If so how long and what method do you recommend? Your mashed potatoes, and gravy are now our staple for Thanksgiving & Christmas and other special celebrations, 3 years and running.
Hi Carolyn,
That’s a lovely idea! Off the top of my head, I’d say to do a quick blanch. If you’re okay with using a microwave I’d add it to a microwave-safe dish with 1/2 Tbsp. water, cover it with a microwave-safe plate and cook fro 60 seconds. Drain and possible pat dry to remove excess water and then add to the casserole.
Oh, that absolutely warms my heart to know that the mashed potatoes and gravy have become a family tradition for you!
Let me know how this substitution goes if you give it a try!
Best,
Kristen