Every year for the holidays, I somehow get put on “green bean duty,” which involves cleaning, stripping, and halving ten pounds of beans for the feast. Inspired by the epic vegan celebrations with my family, this delectable dish has the classic flavor combination of garlic, mushrooms, green beans, and crispy onions that you can enjoy year-round. Green beans are your bones’ best friend as they contain solid amounts of vitamin K. Adequate vitamin K consumption improves bone health by acting as a modifier of bone matrix proteins, improving calcium absorption and reducing urinary excretion of calcium. Bring this exceptional green bean casserole to the holiday table (or just your typical Tuesday meal) and nourish your loved ones from the inside out.
2 cups green beans
1 1/2 cups baby bella mushrooms, thinly sliced
5 cloves garlic, minced
1 tablespoon extra-virgin olive oil
Pinch cayenne pepper
Pinch ground black pepper
3/4 cup low-sodium vegetable broth
Pinch sea salt
1 tablespoon dry white wine
3/4 cup coconut milk
1 tablespoon chia seeds
2 slices gluten-free bread, lightly toasted
One 12-ounce bag toasted onion rings or crispy onions
1 tablespoon organic virgin coconut oil, plus more for pan
1. Preheat the oven to 425 degrees Fahrenheit.
2. Boil 2 quarts of water in a large pot. Add the green beans and cook for about 6 minutes. Avoid overboiling your beans. Drain green beans and pour cold water over them to stop them from cooking.
3. Add the mushrooms, garlic, and olive oil to a large sauté pan. Sauté on high heat for about 5 minutes. Add the cayenne pepper and black pepper and cook until vegetables are slightly soft.
4. Add the vegetable broth, salt, white wine, coconut milk, and chia seeds to the sauté pan. Lower the heat, add in your green beans, and continue cooking for about 10 minutes.
5. Add the gluten-free bread, toasted onion rings, and coconut oil to a high-speed food processor. Process for 10 seconds. Grease a large baking pan with coconut oil. Transfer the mushroom sauce mix and green beans to baking pan. Top with your bread crumb mixture and bake for 15 to 20 minutes until the topping is golden brown. Serve and enjoy!
Reprinted with permission from Eaternity by Jason Wrobel, Hay House Inc. 2016.
Jason Wrobel is a Switch4Good team member, recipe developer, cookbook author, and television and podcast host. If you’re a recipe developer, athlete, or just proud to be dairy-free, sign up to be a part of our growing team of go-getter individuals!