A Low Fat Thanksgiving Favorite

A Vegan Green Bean Casserole


Here is a GREAT recipe that I stumbled upon from a blog called Fat Free Vegan. This is my absolutely favorite dish at Thanksgiving, but I can only imagine that the fat content and sodium content (thank you condensed soup!) is probably horrible! Here is a great, simple way to keep the favorite and ditch the fat. 

From Fat Free Vegan


Ingredients

Beans
2 quarts water
1 tablespoon table salt
1 1/2 pounds fresh green beans, trimmed and cut into bite-size pieces
Sauce
10 ounces mushrooms 
3 cloves garlic, minced
generous pinch cayenne pepper 
Salt to taste
Fresh pepper to taste
2 tablespoons flour
3/4 cup vegetable broth 
1 tablespoon dry sherry 
3/4 cup soy creamer (or try full-fat unsweetened soymilk)
Topping
1 1/2 slices whole grain bread
1 tablespoon Earth Balance margarine 
1/8 teaspoon salt
1/16 teaspoon freshly ground black pepper
1 3-ounce can of French fried onions

Instructions

  1. Beans: Bring the water to boil in a large pot. While it’s heating, cut up the beans. Add the salt and beans to the boiling water. Cover and cook for 6 minutes. Drain beans in a colander, and then spray for a minute with cold water to stop the cooking. Let them drain in the colander, shaking every now and then to get off all the water.
  2. Sauce: Trim and discard the mushroom stems and chop the mushrooms into pieces. Spray a non-stick pan with canola oil and heat it. Add the mushrooms, garlic, cayenne, salt, and pepper. Cook until mushrooms are very soft and exude their juices. Whisk the flour into the vegetable broth and add to the mushrooms along with the sherry. Simmer, stirring, until mixture thickens. Add the soy creamer and simmer until thick, about 5 to 10 minutes. Adjust the seasonings and stir in the beans.
  3. Topping: Put the bread, margarine, salt, and pepper into a food processor and pulse until crumbly. Pour into a bowl and add the onions. Stir to combine.
  4. To assemble: Put the green beans into an oiled casserole dish and top with the onion mixture. Bake at 425 F for about 15 minutes. If you are not serving this right away, refrigerate the topping separately; bring to room temperature before sprinkling the topping on the casserole and baking for about 20 minutes or until hot throughout.
Preparation time: 15 minute(s) | Cooking time: 30 minute(s)



Comments