Healthy Green Bean Casserole Recipe- Learn Like a Pro:-Green bean casserole is a traditional side dish that is frequently consumed during family dinners and holiday get-togethers to celebrate the season. This healthier version of the recipe keeps the delightful flavours while including foods that are rich in nutrients, in contrast to traditional preparations, which may be loaded with heavy cream and fried onions.
Healthy Green Bean Casserole Recipe- Learn Like a Pro
The purpose of this recipe is to demonstrate how to prepare a healthful green bean casserole that is reduced in calories, saturated fats, and sodium, while yet being packed to the brim with savoury goodness. Furthermore, we will investigate the nutritional advantages of the primary components that are utilised in the preparation of this dish.
Ingredients
- 1 pound fresh green beans, trimmed and halved
- 1 tablespoon olive oil
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 8 ounces mushrooms, sliced
- 1/4 cup whole wheat flour (or gluten-free flour alternative)
- 1 1/2 cups low-sodium vegetable broth
- 1 cup unsweetened almond milk (or any plant-based milk)
- 1 teaspoon soy sauce (or tamari for gluten-free)
- 1/2 teaspoon dried thyme
- 1/2 teaspoon dried rosemary
- Salt and pepper to taste
- 1/2 cup whole wheat breadcrumbs (or gluten-free breadcrumbs)
- 2 tablespoons nutritional yeast (optional, for a cheesy flavor)
- Cooking spray
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Instructions
Preparation:
- Set your oven to 375 degrees Fahrenheit (190 degrees Celsius) and spray a baking dish with cooking spray to gently oil it.
Blanch Green Beans:
- A kettle of water should be brought to a boil. After adding the green beans, blanch them for three to four minutes, or until they become a vibrant green colour.
- It is necessary to stop the cooking process by draining the beans and then rinsing them under cold water. Put aside for later.
Sauté Onion and Garlic:
- Prepare the olive oil by heating it in a skillet over medium heat. Proceed to sauté the chopped onion until it becomes transparent.
- The mushrooms should be cooked until they are soft and the moisture has evaporated. Add the minced garlic and the sliced mushrooms.
Make Sauce:
- Using a stirring motion, sprinkle the mushroom mixture with whole wheat flour and then swirl to coat.
- Make sure to whisk the mixture continually as you gradually add the almond milk and vegetable broth.
- Add some dried thyme, dried rosemary, some dried soy sauce, some salt, and some pepper.
- Simmer the sauce until it reaches the desired consistency.
Combine Ingredients:
- Turn off the heat and remove the skillet.
- To ensure that the green beans are evenly coated with the sauce, make sure to stir them in.
Assemble Casserole:
- Transfer the green bean mixture to the baking dish that has been prepared, and spread it out in a uniform layer.
Prepare Topping:
- Combining whole wheat breadcrumbs with nutritional yeast (if you are using it) in a small bowl is the first step.
- The breadcrumb mixture should be sprinkled on top of the green bean-based concoction.
Bake:
- A light coating of cooking spray should be applied to the top of the casserole.
- Bake in an oven that has been warmed for twenty to twenty-five minutes, or until the top is bubbling and golden brown.
Serve:
- Take it out of the oven and let it to cool down a little bit before serving.
Nutritional Information (Per Serving – Makes 6 Servings):
- Calories: 150
- Total Fat: 5g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 200mg
- Total Carbohydrates: 23g
- Dietary Fiber: 5g
- Sugars: 5g
- Protein: 5g
Nutritional Insights and Health Benefits:
- Low-Calorie: With only 150 calories per serving, this green bean casserole is lighter than traditional versions.
- Healthy Fats: The use of olive oil provides heart-healthy fats, while the absence of heavy cream reduces saturated fat content.
- Fiber-Rich: Whole wheat flour and breadcrumbs contribute dietary fiber, aiding digestion and promoting satiety.
- Lower Sodium: The recipe uses low-sodium vegetable broth and soy sauce, reducing sodium intake compared to standard recipes.
- Plant-Based Protein: Almond milk and nutritional yeast offer plant-based protein, suitable for vegetarians and those seeking meat alternatives.
This healthy green bean casserole recipe shows how healthy ingredients and careful preparation can make a popular meal healthy. This casserole will become a menu staple with its combination of flavours, textures, and nutrients. Enjoy fresh green beans and mushroom sauce without sacrificing taste or health.