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Hello nutritarian green bean casserole recipe oil free vegan sos free healthy vegan dr fuhrman dr greger no oil vegan Thanksgiving recipes

Nothing is a more quintessentially holiday side dish than green bean casserole.  But this version isn’t your grandma’s kind of recipe.  There’s no cream of mushroom soup or fried onions but the amazing thing is this recipe is just as nostalgic and delicious without any of the dairy or processed food.

My favorite things about this Nutritairan Green Bean Casserole recipe:

  • vegan
  • oil-free
  • gluten-free
  • sos-free (sugar, oil, salt)
  • rich and flavorful
  • the green beans aren’t mushy (that’s a big one!)

Healthy oil free vegan green bean casserole Hello Nutritarian holiday recipes Thanksgiving Christmas Dr Fuhrman Eat to Live diet

This Nutritarian Green Bean Casserole recipe has been a long time coming.

It features two of the most-loved recipes from the site:

  1. Cashew Cream Sauce
  2. Creamy Nutritarian Mushroom Gravy

What I love most is that 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!

Hello Nutritarian green bean casserole recipe how to vegan oil free

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.

Hello Nutritarian green bean casserole crispy quinoa topping sos free vegan Dr fuhrman Dr Greger

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 now of days they are 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 it’s first bake.

Hello Nutritarian green bean casserole recipe vegan Thanksgiving holiday recipes sos free eat to live dr joel fuhrman

There’s really not much more to say here, guys!

Plus, it’s late at night and my last day of work before we’re all off for the Christmas holiday.

I hope that you give this Nutritarian Green Bean Casserole a try at your next holiday, family gathering or Sunday dinner.

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.

Course Side Dish
Cuisine American
Keyword gluten-free, holidays, nutritarian, oil free, vegan
Prep Time 30 minutes
Cook Time 50 minutes
Servings 8 servings
Author Kristen Hong

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

  1. Preheat oven to 400° F.

  2. Trim green beans and cut into 1 to 2 inch pieces.

  3. 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.

  4. In a large mixing bowl or the pot you used to cook the mushroom gravy, add the green beans and mix well to incorporate.

  5. Add the mixture to an 8 by 11 inch casserole dish and bake at 400° F for 30 minutes.

  6. 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.

  7. Add the cooked quinoa and dried onions and combine well with the tahini mixture.

  8. 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.

  9. 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. 

xo, Kristen
Kristen Hong of Hello Nutritarian

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