How To Make Frozen Green Beans Taste Like Fresh

Concluding Updated on March 12, 2020

Inspired by my last roundup post I've decided to create a vegan light-green bean goulash from scratch. Ok, not totally from scratch – I acknowledge that I've used frozen green beans as a little fourth dimension saver. Read on besides, if yous want to use fresh legumes for this recipe, I've covered that too.

Bask it as main course or side dish

I've been living in Europe for all my life, hence I'm non used to the traditional Thanksgiving side dish in the U.s.. In outcome I dearest the idea to bask these legumes as a main course of a meal all yr around. This succulent recipe is laid out for 2-three persons.

With a salad equally starter it makes a skinny and piece of cake dinner (or dejeuner) for all three of us. If you desire to serve it as a good for you side dish, then it will make effectually 6 portions.

How to make green bean casserole vegan and clean?

Since my daughter turned vegan over two years ago, I've had to come up with lots of plant-based recipes. Creating vegan clean eating recipes was and is sometimes a challenge, especially with the bodily legume recipe. Just over time you get used to it and also in this example I've establish a workaround.

There are ordinarily 3 main components going into this healthy comfort food y'all tin employ as easy Thanksgiving side or unproblematic main dish:

Light-green beans

I know that Campbell's original recipe calls for legumes in cans which have a salty flavor at best and metal at worst. Frozen greenish beans offer a convenient and healthier way to bake this delicious institute based meal independent from the flavor.

You just take a big pot, fill information technology with a small amount of salted water and cook your frozen beans for about 3 minutes. They don't have to exist completely cooked still. Plunge your legumes in a bowl with iced water to cool them speedily. This is an important step to get brilliant and crunchy beans.

Do yous accept fresh beans at paw? You but need to remove ends and strings earlier cooking them 5 minutes in some boiling salted water. Again, you take to cool the vegetables quickly to continue the bright light-green color.

2. Flossy mushroom sauce

Instead of Campbell's cream of mushroom soup in cans I'm cooking a bootleg mushroom cream sauce which is either vegan, make clean or both. For the mushroom sauce from scratch you accept two options to get a dairy costless green bean casserole:

employ a soy cream (see picture above) and institute milk (east.g. almond milk), which is not make clean.
use regular cream and milk, which is not vegan
or, if you want a skinny, vegan and clean recipe, and so the cauliflower puree is your best friend.

For me information technology really depends, if I have cauliflower puree at hand or non. I've added some instructions how to make pureed cauliflower at the terminate of this weblog post. Merely in the nearly cases I volition practice my 80/20 approach to clean eating and will use a light soy cream for this recipe.

At last you just add together the legumes and pour the mixture into an oven safety baking dish.

three. Healthy onion topping

Most vegan green edible bean casserole recipes I've found on the spider web couldn't live without the crunchy French-fried onions as topping. I suppose this has to do with their irresistibly crunchy texture similar to the addictive tater chips. Perchance a scrap of Thanksgiving nostalgia plays a function as well.

I'thousand glad that I've learned to control my one-time irish potato fries addiction, so I don't accept the intention to utilize these highly processed French-fried onions. Here is my direction, if you too want to make a healthier onion topping:

Have a skillet without oil and roast your whole wheat bread crumbs carefully to prevent them from burning. Fill up the roasted bread crumbs into a basin and put aside. In the same pan you can at present heat 1 tablespoon of olive oil and sauté garlic and onions. Afterward 5 minutes add a dash of appointment syrup.

Sauté for another 5 minutes then add onions to the roasted bread crumbs, mixing well.

We love this kind of "whole wheat breadstuff crumbs onion rings" topping.

Ok, here is the total recipe for a bootleg light-green bean casserole with frozen green beans.

Vegan green bean casserole recipe with frozen green beans – easy clean eating dish

Best ever light-green edible bean casserole as chief dish

Prep Time: xxx minutes
Cook Fourth dimension: 25 minutes
Full Time: 55
Yield: 3 oneten

400 yard frozen green beans, cooked and chilled in ice water
iv medium onions cut in rings
200 thousand mushrooms, quartered
3 cloves of garlic, minced
150 1000 roasted whole wheat bread crumbs
2 tbsp olive oil
3 tbsp wholemeal flour
iii tbsp (plant-based) milk
250 ml (low-cal) soy foam or cauliflower puree

In addition:

some date syrup
iced water
salt & pepper
carmine pepper pulverization, nutmeg

Bright Green beans:

Have a big pot, fill it with some salted h2o and boil frozen beans at medium heat for about 3 minutes.
To cool them rapidly, plunge legumes in a basin with iced water.
(This is primal for bright green and crunchy beans.)
And then transfer legumes into a bowl and put aside.

Crunchy onion topping:

Heat 1 tablespoon of olive oil in a pan and sauté onions and garlic for 5 minutes.
Add together a dash of date syrup and let information technology cook for another 5 minutes.
Then add sautéed vegetables to the bread crumbs and mix well.
Set aside.

Creamy mushroom sauce:

Employ the pan once more, rut some other 1 tablespoon of olive oil and stir-fry mushroom quarters.
After nigh 7-ten minutes sprinkle the mixture with 3 tablespoons of whole grain flour and let it fry for another minute.
Add a large nuance of (plant) milk and stir well to preclude lumps from forming.
Then cascade in the soy cream (or cauliflower puree) and proceed stirring steadily to foreclose clumping.
Allow it simmer for 3-4 minutes.
Taste it with salt, pepper, nutmeg and paprika.

Combining and baking:

Combine the green beans with the flossy mushroom sauce and pour it in an ovenproof dish.
Bake it in the oven for 15 – 20 minutes at 180 °C /360 °F.
Then have out the dish briefly, sprinkle with the onion and bread crumbs mixture and bake the bean casserole for another 10 minutes.
Serve it warm.

Notes

Instead of salt yous tin can season your vegan dish also with some soy sauce.
Yous tin can optionally replace office of the bread crumbs with nutritional yeast.
Instead of the soy cream or cauliflower purée you could also use garbanzo beans puree for an extra portion of protein and cobweb

Keywords: green bean casserole, vegan, make clean eating

How to increase your fiber consumption

You tin even increase your fiber intake by using whole wheat panko bread crumbs which seem to be unbeatable as a crunchy topping for casseroles and baked foods. Only please check the ingredient list equally they are not always clean.

How to brand cauliflower puree

If you lot desire a 100% make clean eating, vegan recipe, my recommendation is to utilize cauliflower puree instead of cream. Here are the directions for an easy pureed cauliflower recipe:

Use a big pot and bring four-quarts/3 liter of salted water or vegetable broth to a eddy.
Add cauliflower florets and let it simmer for seven-10 minutes (until tender)
Bleed vegetables, reserving i cup cooking liquid.
Process cauliflower and 2 tablespoons of liquid in a blender until smoothen.
Add more water until wished consistency is reached.
At last add some olive oil and blend until incorporated
Flavour with some salt and nutmeg.

Tip: You lot can freeze leftovers in BPA free containers for up to three months. Merely thaw them overnight in your fridge, when you know you demand the puree the next twenty-four hours,

Other legume recipes you might enjoy

Demand some more than inspirations? Feel costless to check out my roundup postal service with pinnacle 7 with fresh dark-green edible bean casserole recipe ideas from my fellow blogger.