Fresh Green Bean Casserole

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

  1. Preheat oven to 375 degrees F.
  2. Rinse the green beans, snap off the stem ends, and cut them diagonally into 1-inch pieces.
  3. Steam the green beans until tender.
  4. Heat the oil in a large skillet over medium heat.
  5. Add the onion and garlic and cook until softened.
  6. Stir in the mushrooms and herbs, and cook until the mushrooms are soft and release their juices.
  7. Reduce the heat on the skillet to low.
  8. Combine the vegetable broth and soy sauce in a small bowl.
  9. Whisk in the flour until smooth and add it to the mushroom mixture.
  10. Simmer, stirring, until the liquid thickens. (Depending on how hot your skillet is, this will happen quickly.)
  11. Stir in the soy milk and nutritional yeast and simmer until thick, about 7 minutes.
  12. Add salt, pepper, and the steamed green beans, stirring to coat.
  13. Transfer the mixture into a casserole dish that has been sprayed with cooking spray.
  14. Cover and bake for 25 minutes, then uncover and top with the French fried onions.
  15. 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%

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