Swap Out These Ingredients to Make a Green Bean Casserole for Every Dietary Need
Categories: Food

Swap Out These Ingredients to Make a Green Bean Casserole for Every Dietary Need

Casseroles are great because they’re one communal dish that you can pass around the table for everyone to scoop out as much (or as little) as they want. However, they’re not so great when you have dietary restrictions (enter extremely sad face here). In my family, we have my sister who is vegetarian, my cousin who is gluten free and then myself who is just getting used to the healthy taste of vegetables. (Does anyone else think they taste like straight-up earth?!) Follow along to learn how to make a green bean casserole from scratch, and check out these simple substitutions you can make to turn it into a vegan/gluten-free dish! You’re welcome, family ;)

Mushroom Sauce Ingredients:

  • 1/2 cup chicken stock and 1 cup milk OR 1 1/2 cups almond milk
  • 2 Tablespoons of butter OR 2 Tablespoons of coconut oil
  • 1/2 cup Parmesan cheese OR 1 head of cauliflower
  • 12 ounces mushrooms
  • 1 onion
  • 4 cloves of garlic
  • 1/2 teaspoon of salt
  • 1/2 teaspoon pepper

Instructions for Green Bean Casserole:

  1. Chop up onions and garlic and set aside. Then heat butter in a large sauté pan over medium-high heat until melted.
  2. Add onions and sauté for 3-5 minutes until they are soft and cooked.
  3. Add in mushrooms and garlic — sauté for an additional 1-2 minutes until fragrant, stirring occasionally. Sprinkle with cornstarch, and stir to combine.
  4. Slowly add chicken broth, stirring until smooth. Stir in milk and let cook for an additional minute until thickened.
  5. Add in Parmesan cheese, salt and pepper and stir until the cheese is melted. Reduce heat to low until the sauce is ready to be tossed with the green beans.

Try not to get too teary-eyed as you chop up the onion and four cloves of garlic for the mushroom soup.

Add the butter to a large skillet on medium heat and then sauté the onions and garlic. Once they are semi-translucent, add in the mushrooms. Cook for a total of 10 minutes.

Add corn starch to the veggie mixture and then slowly stir in the chicken stock and milk. Once combined, add in Parmesan cheese and salt and pepper. Set the heat to simmer and keep on the burner until you’re ready to toss with the green beans.

Instructions for Gluten-Free/Vegan Green Bean Casserole:

  1. Chop up cauliflower, onions and garlic, then set aside.
  2. In a large pan, add cauliflower, almond milk, salt and pepper. Cook until the cauliflower is soft.
  3. Once cooked, add the mixture into a blender and blend until very smooth and creamy.
  4. In the same large pan, heat up coconut oil and sauté garlic and onions. Once the onions are transparent, add in mushrooms — cook for another 5 minutes.
  5. Once the mushrooms are cooked, add the cauliflower soup back into the pan. Reduce heat to low until the sauce is ready to be tossed with the green beans.

Chop up one head of cauliflower, one onion and four cloves of garlic to make the vegan/gluten-free version of this dish.

Add cauliflower to a large skillet with almond milk, salt, pepper and garlic. Cook until soft.

Transfer to a food processor or blender and blend until smooth.

In the same pan, heat up the coconut oil and sauté the onions and mushrooms.

Once they’re cooked, add the cauliflower back to the pan, mix together and let sit on simmer until the green beans are ready to be tossed.

Green Beans

To make these two casseroles, we used three pounds of green beans. If you’re making one or the other, you will only need about two pounds of green beans :)

Chop off the ends of each green bean. Line them up or use kitchen scissors to make the process go faster ;)

Bring a large stockpot of water to a boil and then add in the green beans and boil for 3-5 minutes. Drain the green beans, then transfer them to a separate bowl. Let sit while you prepare the onion topping.

Fried Onion Topping

Ingredients:

  • onion
  • 1 1/2 cups flour OR 1 1/2 cups coconut flour
  • 1 1/2 cups milk OR 1 1/2 cups soy milk
  • 1 teaspoon salt
  • 1 teaspoon paprika

Instructions for Fried Onion Rings:

  1. Soak the onions in milk for 5 minutes.
  2. In a medium-sized bowl, add flour, salt and paprika. Stir to combine.
  3. Take a handful of onions and toss them in the flour to coat.
  4. Add vegetable oil to line the bottom of a pan. Once hot, add in coated onions and fry in batches in oil for about 2 minutes, stirring as needed to brown evenly.
  5. Drain on paper towels.

Chop up that onion! Again — try not to cry. Once chopped, add onions to milk and let them soak for five minutes.

Add paprika and salt to the flour and stir to combine.

Once your onions have soaked, take them out and coat them in the flour mixture.

Heat up the vegetable oil in a pan and add in onions to fry. Flip to make sure both sides get browned.

Set them out on a paper towel to drain, and then get ready to assemble this oh-so-mighty casserole.

Instructions for Vegan/Gluten-Free Onion Rings:

  1. Soak the onions in almond milk for 5 minutes.
  2. In a medium-sized bowl, add coconut flour, salt and paprika. Stir to combine.
  3. Take a handful of onions and toss them in the flour to coat.
  4. Add vegetable oil to line the bottom of a pan. Once hot, add in coated onions and fry in batches in oil for about 2 minutes, stirring as needed to brown evenly.
  5. Drain on paper towels.

Chop, chop, chop! Once your onion is sliced, add to your almond milk and let them soak for five minutes.

Mix paprika and salt into the coconut flour — stir until combined.

Coat the soaked onions in the flour mixture and then set aside.

Heat up the vegetable oil in a large pan and fry the onions, letting them brown on both sides.

Let’s assemble these bad boys!

Assembly time!

Toss your green beans in the mushroom sauce and add into a casserole dish.

Top it off with your fried onions and then bake in an oven at 375 degrees Fahrenheit for 15 minutes.

This vegan/gluten-free option looks just as tasty. Toss in the mushroom sauce and add into the casserole dish.

Top with the vegan/gluten-free onions and place in the 375-degree oven for 15 minutes.

Green bean casserole that will make everyone happy :)

As someone who doesn’t eat vegetables often, I have to say that both casseroles were pretty good! The mushroom sauces were almost identical in taste — it was the fried onion that threw me off. Coconut flour is very different than normal flour, and is probably a texture that you would have to get used to.

Enjoy!

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DIY Production and Styling: Kelly Bryden

Photography: Brittany Griffin