Vegan Green Bean Casserole
The classic green bean casserole is part of nearly every Thanksgiving potluck in middle America. This recipe reworks the canned green bean and mushroom soup version into an easy from scratch recipe that is friendly to most people with food restrictions, other than those with nut allergies. Even better though, is that the final dish tastes BETTER than any green bean casserole you have ever had. Truth. Bonus, the dish isn’t really a casserole, as it’s made on the stove, which frees up room in the oven for other dishes.
Estimated Nutrition (whole recipe, rough)
Counts 14 of 15 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 14 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Cashew | 1 oz (28g / ~18 nuts) | 157 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Green Beans | 1 cup (100g) | 31 |
| Mushroom | 1/2 cup sliced (35g) | 15 |
| Almond | 1 almond (1.2g) | 7 |
| Clove | 1 tsp ground (2g) | 7 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Bay Leaf | 1 leaf (0.6g) | 2 |
| Salt | 1 tsp (6g) | 0 |
| Arrowroot | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 cup raw cashews
- 3 large shallots
- 1/4 cup almond meal
- 1 tablespoon arrowroot flour
- 1/2 teaspoon fresh ground pepper
- 1/2 teaspoon sea salt
- 7 tablespoons olive oil
- 10 oz brown or white button mushrooms
- 1 medium onion
- 6 medium cloves of garlic
- 1 1/2 lbs fresh green beans
- 3 sprigs of fresh thyme
- 1 fresh bay leaf
- 1 cup vegetable stock
- salt and freshly ground pepper