Green Bean Casserole: A Plant-Based Party Dish
Green Bean Casserole
One of the most difficult situations you will encounter throughout your transition to a plant-based diet is the social aspect of eating. Throughout our transition, and still to this day, we find ourselves stumbling upon the question, “When attending this event, what will we eat?” Adopting this type of lifestyle does in fact require more planning than if you were to consume the standard American diet. During family events, barbecues, and even work outings, everyone will typically bring an appetizer or main dish that contains some type of animal product, therefore we are extremely limited in what we can eat. The only solution to this problem is to bring your own plant-based dish (or two), and bring extra for everyone to try!
We enjoy a challenge and tend to use these occasions to test our creativity while also broadening the perspective of those who give our dish a try. Surprisingly enough, many of our family and friends are not opposed to sampling a plant-based option, and most of the time they enjoy it. Use this time to shine and possibly impress someone with your dish. There seems to be a stigma around indulging in a meal that doesn’t contain meat, cheese or dairy; many feel the dish is “missing something." Outings and events are an amazing opportunity to share your delicious plant-based food!
For this recipe we were able to use fresh green beans from the garden. Thankfully, our bush beans thrived this year, so we had an abundance of beans we needed to use up.
- 2 lbs green beans, chopped in half
- 1 white onion, finely diced
- 6 cloves garlic, minced
- 2 (8 oz) packages baby bella mushrooms
- 3 tsp onion powder
- 2 tsp garlic powder
- 2 tsp sea salt
- 1 1/2 tsp pepper
- 1/2 cup + 4 Tbsp nutritional yeast
- 2 1/2 Tbsp corn starch
- 1 1/2 tsp Braggs liquid aminos
- 1/2 cup raw cashews
- 1/2 tbsp fresh parsley
- 4 Tbsp vegetable stock
- 4 cups unsweetened almond milk
What Is Nutritional Yeast?
Prior to our plant-based lifestyle, we had never even heard of nutritional yeast. It has a flaky/powdery consistency and is a perfect add-on item to countless dishes. We typically use this product as a substitute for parmesan cheese. We will either sprinkle it on top of a pasta dish or include it in a plant-based cheese sauce (not to mention it's a great way to intake some extra protein and B12). Another great benefit of nutritional yeast is that it is a complete protein, therefore, it contains all 9 essential amino acids that we must obtain through food. "Nootch" (as we call it) is super flavorful and provides our bodies with great nutritional benefits as well, so it has definitely become a staple food in our household. This is the we like. brand
- Begin by preheating your oven to 350 degrees.
- The green beans will need to be softened up a bit before tossing them in the 9x13 casserole dish. First, you will need to sauté your 2 lbs of beans in a pan with some vegetable stock, 2 tsp onion powder, 3 garlic cloves, 2 tsp salt and 1 1/2 tsp pepper for 10-15 minutes on medium/low heat. Throw your onion in about half way through cooking the beans.
- Next, spread the partially cooked beans and onion on the bottom of your casserole dish. Wash your 2 8 oz packages baby bella mushrooms and place them evenly over the beans and onion.
- Combine your 4 cups unsweetened almond milk, 3 gloves garlic, 1/2 cup nutritional yeast, 2 1/2 Tbsp corn starch, 1 1/2 tsp Braggs liquid aminos and 1/2 tbsp fresh parsley in a blender and blitz it until completely smooth.
- Pour the mixture into the casserole pan over all your vegetables.
- Now it's time to make the topping. Combine the 1/2 cup raw cashews, 4 Tbsp nutritional yeast and 1 tsp onion powder in a food processor and pulse until it appears to be a bread crumb like texture.
- Sprinkle the mixture on top of your casserole and place in the preheated oven for about 45 minutes. The top should begin to turn a golden-brown once cooked.
- Once done cooking, take out of the oven and let cool for around 15 minutes. It may appear to be a runny consistency at first, but it will thicken as it cools.