Certainly, I’d be happy to provide you with a detailed recipe for Vegan Green Bean Casserole.
What is Vegan Green Bean Casserole?
Vegan Green Bean Casserole is a plant-based version of the classic American dish. It typically consists of green beans, creamy mushroom sauce, and crispy fried onions. It’s a popular side dish, especially during holiday meals like Thanksgiving.
History:
The traditional Green Bean Casserole was created by Campbell’s Soup Company in 1955 as a way to promote their cream of mushroom soup. Over the years, it has become a staple in many American households during holiday gatherings. The vegan version emerged as people began to adopt plant-based diets for health and ethical reasons.
Components:
Here are the main components of Vegan Green Bean Casserole:
- 1 pound (450g) fresh green beans, trimmed and cut into bite-sized pieces
- 2 cups (480ml) of your favorite vegan mushroom soup (store-bought or homemade)
- 1 cup (240ml) unsweetened plant-based milk (such as almond or soy)
- 1 tablespoon olive oil
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 cup (80g) sliced mushrooms
- 1 1/2 cups (90g) crispy fried onions (check for vegan options at the store)
- Salt and pepper to taste
Steps to Prepare Vegan Green Bean Casserole:
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Step 1: Blanch the Green Beans
- Bring a large pot of water to boil and add a pinch of salt.
- Add the trimmed and cut green beans to the boiling water and cook for about 3-4 minutes until they are slightly tender.
- Drain the green beans and immediately transfer them to a bowl of ice water to stop the cooking process. Drain again and set aside.
Step 2: Prepare the Mushroom Sauce
- In a large skillet, heat the olive oil over medium heat.
- Add the chopped onions and cook for 2-3 minutes until they become translucent.
- Add the minced garlic and sliced mushrooms. Cook for another 5-7 minutes until the mushrooms release their moisture and become tender.
- Pour in the vegan mushroom soup and plant-based milk. Stir well to combine.
- Season the sauce with salt and pepper to taste. Allow it to simmer for about 5-7 minutes until it thickens.
Step 3: Assemble and Bake
- Preheat your oven to 350°F (175°C).
- In a greased casserole dish, combine the blanched green beans and the mushroom sauce. Mix them together evenly.
- Sprinkle about half of the crispy fried onions on top of the casserole.
- Cover the dish with aluminum foil and bake in the preheated oven for 25 minutes.
Step 4: Garnish and Serve
- Remove the foil and sprinkle the remaining crispy fried onions on top.
- Return the casserole to the oven and bake for an additional 5 minutes or until the onions are golden brown.
- Once done, remove from the oven and let it cool slightly before serving.
Vegan Green Bean Casserole is a delightful and healthier alternative to the classic dish, perfect for those following a vegan diet. Enjoy it with your favorite holiday meal or as a side dish any time of the year!
Certainly, here are the nutrition facts and health information for Vegan Green Bean Casserole:
Nutrition Facts (Per Serving):
- Calories: Approximately 150-180 calories per serving (1/8 of the recipe).
- Protein: About 2-3 grams per serving.
- Carbohydrates: Around 20-25 grams per serving.
- Dietary Fiber: Approximately 3-4 grams per serving.
- Total Fat: About 7-9 grams per serving.
- Saturated Fat: Approximately 1-2 grams per serving.
- Cholesterol: This dish is cholesterol-free since it’s entirely plant-based.
- Sodium: The sodium content can vary depending on the type of vegan mushroom soup and plant-based milk used, so check labels for sodium content. Opt for lower sodium options for a healthier choice.
Health Information:
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Low in Cholesterol: Vegan Green Bean Casserole is cholesterol-free since it’s made entirely from plant-based ingredients. This makes it heart-healthy and suitable for those looking to reduce their cholesterol intake.
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Rich in Fiber: Green beans are a good source of dietary fiber, which aids in digestion and helps maintain healthy blood sugar levels. This casserole provides a moderate amount of fiber due to the green beans and mushroom sauce.
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Moderate Calories: With approximately 150-180 calories per serving, this dish is a reasonable choice for a side dish. However, portion size matters, so be mindful of how much you serve.
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Vitamins and Minerals: Green beans are a good source of vitamins like vitamin C, vitamin K, and various B vitamins. They also provide minerals such as potassium and folate. The mushrooms in the casserole add additional nutrients like selenium.
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Plant-Based: Being entirely plant-based, this casserole is suitable for vegans and vegetarians. It’s also a good option for those looking to incorporate more plant-based meals into their diet.
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Low in Saturated Fat: Vegan Green Bean Casserole is generally low in saturated fat, which is beneficial for heart health. However, the amount of fat may vary depending on the type of plant-based milk and fried onions used, so choose lower-fat options if desired.
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Allergen-Friendly: This dish is typically free from common allergens like dairy and eggs, making it a safe option for individuals with food allergies or sensitivities.
Keep in mind that the nutritional values provided here are approximate and can vary based on the specific brands and ingredients you use. To get the most accurate nutrition information, it’s advisable to calculate it based on the exact products you use to prepare the recipe.
