Fresh Green Bean Casserole
A healthier, fresher version of the old classic.
1 1/2 pounds fresh green beans
2 teaspoons olive oil
1 medium onion, diced
2 cloves garlic, minced
8 ounces fresh mushrooms, rinsed and sliced
3 ounces French fried onions
1 teaspoon dried savory
1/2 teaspoon dried thyme
1/2 teaspoon dried sage
1/2 teaspoon dried marjoram
1 cup vegetable broth
1 tablespoon soy sauce
1/4 cup flour
1 1/2 cups soy milk
1/4 cup nutritional yeast
1/2 tsp salt
1/2 tsp pepper
2 seconds cooking spray
- Preheat oven to 375 degrees F.
- Rinse the green beans, snap off the stem ends, and cut them diagonally into 1-inch pieces.
- Steam the green beans until tender.
- Heat the oil in a large skillet over medium heat.
- Add the onion and garlic and cook until softened.
- Stir in the mushrooms and herbs, and cook until the mushrooms are soft and release their juices.
- Reduce the heat on the skillet to low.
- Combine the vegetable broth and soy sauce in a small bowl.
- Whisk in the flour until smooth and add it to the mushroom mixture.
- Simmer, stirring, until the liquid thickens. (Depending on how hot your skillet is, this will happen quickly.)
- Stir in the soy milk and nutritional yeast and simmer until thick, about 7 minutes.
- Add salt, pepper, and the steamed green beans, stirring to coat.
- Transfer the mixture into a casserole dish that has been sprayed with cooking spray.
- Cover and bake for 25 minutes, then uncover and top with the French fried onions.
- Bake uncovered until browned (about 10 minutes longer).
Servings: 8
Nutrition Facts
Serving size: 1/8 of a recipe (8.1 ounces).
Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.
Nutrition information calculated from recipe ingredients.
Amount Per Serving
Nutrient |
Amount |
Daily Value |
thiamine |
2.57 mg |
171% |
vitamin B6 |
2.56 mg |
128% |
niacin |
16.77 mg |
84% |
vitamin B12 |
2.04 mcg |
34% |
folate |
115.14 mcg |
29% |
vitamin C |
16.82 mg |
28% |
vitamin A |
1231.27 IU |
25% |
sodium |
548.61 mg |
23% |
fiber |
5.49 g |
22% |
riboflavin |
0.33 mg |
19% |
selenium |
11.26 mcg |
16% |
manganese |
0.32 mg |
16% |
potassium |
526.02 mg |
15% |
calcium |
139.75 mg |
14% |
phosphorus |
137.3 mg |
14% |
protein |
7.15 g |
14% |
fat |
7.94 g |
12% |
iron |
2.16 mg |
12% |
copper |
0.24 mg |
12% |
zinc |
1.5 mg |
10% |
pantothenic acid |
1 mg |
10% |
Calories |
194.87 |
9.73% |
magnesium |
34.88 mg |
9% |
carbohydrates |
25.36 g |
8% |
vitamin D |
25.42 IU |
6% |
vitamin E |
0.54 mg |
5% |