Healthier mung bean casserole (without dairy products)

This mung bean casserole is a light but equally delicious classic Thanksgiving side dish. It is made from crispy fresh green beans, baked in temporary dairy-free creamy mushroom soup! It is rich, creamy, perfectly seasoned, and topped with homemade and healthier crispy fried onions!

The best mung bean casserole from scratch

Believe it or not, I didn’t grow up eating mung bean casserole during the holidays.We usually have these Garlic Soaked Green Beans, I like it and serve it often, but now I have a light mung bean casserole during the holidays and I will never go back.

The classic mung bean casserole consists of mung bean and creamy mushroom soup topped with melted cheese and fried onions.My mung bean casserole has all the deliciousness and texture of traditional mung bean casserole, but it is healthier, dairy-free, and Without any soup!

This is a simplified version of the classic holiday side dish, no one will know that it is not real. Believe me. That’s so good!

Required ingredients

This mung bean casserole is made entirely from scratch, from the temporary cream of mushroom soup to healthy fried onions! For complete details, see the recipe below.

• butter: I use grass-fed butter, but you can use oil if needed to keep this recipe dairy-free.
• green beans: Absolutely use fresh green beans, cut into bite-sized pieces for the best texture and flavor.
• Mushrooms and onions: Cut them all into thin slices.
• garlic: Use fresh garlic for the best flavor. If you have garlic on hand, pre-chopped garlic is also fine.
• Coconut amino acid, cashew cream and vegetable soup: Our healthier alternative to the base of creamy mushroom soup mix for classic mung bean casserole. Coconut amino is a substitute for soy sauce. notes: You can use store-bought cashew cream or use it easily do it yourself. I always do it myself! It is very easy.
• seasoning: You will use a simple mixture of sea salt, black pepper, onion powder and garlic powder.
• bacon: If you want to keep your mung bean casserole vegetarian, this is a completely optional addition, but it does add a delicious smoky flavor.
• Chives: I include a homemade, healthier crunchy onion recipe, but you can use store bought if you want.

The victory of cashew cream dairy-free products!

Meet my favorite dairy substitute that mimics heavy cream: Cashew cream! It is a neutral flavor that complements most of the things that go with it, and it really makes the dishes creamy without adding any dairy products.

It meets many diets including Keto, Paleo, Whole30, and we guarantee that it will become your favorite dairy-free alternative.

Want to change the cashew cream? I did not use heavy cream for this recipe, but I bet it will work well here.Coconut cream possible It works well, but you will taste the taste of coconut.

How to make this mung bean casserole

This simple mung bean casserole recipe takes a total of 10 minutes to prepare!

1. To make crispy onions: Mix the egg and arrowroot powder, and then dip the onion into the mixture. Cook in hot avocado oil until browned. Place it on a plate lined with paper towels.
2. Blanch the green beans: Add green beans to a large pot of salted boiling water and blanch for 5 minutes. Drain and immediately put the beans in a large bowl of ice water to stop cooking.
3. To make the cream sauce: Melt the butter in a cast iron skillet and cook the mushrooms.Add onion, garlic and coconut amino, then add Cashew cream And broth. Reduce calories and add salt, pepper, onion powder and garlic powder. Cover the pot and cook until thick.
4. Mix the green beans and sauce: Season the green beans and put them in the frying pan with the sauce.
5. Baking and serving: Transfer the mixture to a 9×9 inch baking pan and bake at 350ºF for 30 minutes. Take out, put crispy onions and bacon on top, and bake for another 15-20 minutes. Warm service!

Let’s talk healthier Crispy fried onions

How can we make these fried onions healthier! We use avocado oil (tasteless, suitable for high-temperature cooking) instead of rapeseed oil, and arrowroot powder instead of white flour. We are not frying and wasting a lot of oil, but we are frying. We will still get the crispy onions we want, but lighter!

• Heat the avocado oil to hot.
• Stir in the egg and arrowroot mixture.
• Dip the onions in the egg/arrowroot mixture in batches and then put them in the hot oil.
• Each side is cooked until golden or dark brown.
• Place it on a plate lined with paper towels.
• Look! Crispy fried onions.

How long does it take to cook mung bean casserole

You will quickly cook the mung bean casserole ingredients on the stove, then bake for 30 minutes, then put crispy onions on top, and bake for another 15-20 minutes. When the green beans are soft and the casserole is bubbling, you will know that it is cooked!

If the fried onions become too yellow but the casserole is not fully cooked, just cover the baking sheet with foil and continue cooking.

Can you use frozen or canned green beans?

In theory, yes, but I definitely think fresh green beans are the best choice! They have the best taste and firmer texture, and are very suitable in a cream casserole.

If you decide to use frozen or canned, please keep in mind that for beginners, we have not tested using frozen or canned, but their texture may be more mushy and require less cooking time. If you use canned food, be sure to drain and rinse it before continuing the recipe.

Tips for making the best mung bean casserole

• Blanch the beans. Bleaching green beans gives them a perfect crispy texture. After boiling, make sure to immediately immerse them in a cold water bath to stop the cooking process, otherwise they may become mushy.
• Dry the green beans. After washing the Gree beans, be sure to drain and dry them to remove excess water. If they are too wet, the casserole will become watery.
• Wait for the crispy onions to be added. You want the onions to be crispy, not burnt! Make sure there are no onions when you start baking the casserole, then add them when you are almost done.
• You can roast green beans, If you want, don’t bleach them. Add some oil, salt and pepper and bake at 375ºF for 20-30 minutes. If you roast the green beans and season them, be careful not to add too much salt in the future.

Can you make this dish in advance?

Absolutely! Preparing mung bean casserole in advance is a great way to succeed in holiday cooking.

Prepare in advance and refrigerate, Just follow the instructions to assemble until the casserole mixture is placed in the baking pan. Do not bake, cover with plastic wrap and store in the refrigerator for one day. When you are ready to bake, Bring the casserole to room temperature and bake as directed.

In order to prepare and freeze in advance, Follow the instructions to assemble, wrap tightly, and store in the refrigerator for up to 2 weeks. When you are ready to bake, Thaw in the refrigerator, reach room temperature, and bake as directed.

How to store

After roasting, it is best to eat mung bean casserole immediately to get the best taste. However, if you do have leftovers, they will be kept in an airtight container in the refrigerator for 3-5 days. I don’t recommend freezing it after baking because the texture will become watery.

Reheat, Bake at 350ºF for 10 minutes or until heated through. You can also use the microwave to heat leftovers, but the onions will not be as crispy.

More Thanksgiving side dish recipes you will love:

Watch the video:

Print

Mung Bean Casserole

This mung bean casserole is a light but equally delicious classic Thanksgiving side dish. It is made from crispy fresh green beans, baked in temporary dairy-free creamy mushroom soup! It is rich, creamy, perfectly seasoned, and topped with homemade healthy crispy fried onions!

• author: Lacey
• Preparation time: 10 minutes
• Cooking time: 50 minutes
• total time: 1 hour

• 2 tbsp Butter, use non-dairy oil
• 1 1/2 Pound green beans, trimmed and cut into pieces
• 2 cups Mushrooms, thinly sliced
• 1 Small onions, thinly sliced
• 2 Garlic cloves, finely chopped
• 1 teaspoon Coconut Amino
• 1/2 cup Cashew cream
• 1 cup vegetable soup
• 1/2 teaspoon Garlic powder
• 1/2 teaspoon Onion powder
• 1/2 teaspoon Sea salt, more flavor
• 1/2 teaspoon Black pepper, stronger flavor
• Optional: 4 strips of bacon, chopped after cooking

Chives:

• 1 Medium onion, cut into thin rings
• 1 Egg
• 2 tbsp Arrowroot
• Avocado oil for frying

1. Preheat the oven to 350°F. Spread butter or oil on a 9×9 inch baking pan and set aside.
2. To make crispy onions:
   1. Cut the onion into thin rings.
   2. In a small frying pan, heat the avocado oil to hot.
   3. While waiting for the oil to heat up, whisk the eggs and arrowroot powder together in a medium mixing bowl.
   4. Working in batches, dip the onions into the egg/arrowroot mixture and then put them in the hot oil. Cook for about 2-3 minutes on each side, or until dark brown.
   5. Place it on a plate lined with paper towels.
3. Bleached green beans:
   1. Bring a gallon of water and 2 tablespoons of salt to a boil in an 8-quart saucepan.
   2. Add green beans and blanch for 5 minutes.
   3. Drain with a colander and immediately put the beans in a large bowl of ice water to stop cooking.
   4. Drain and set aside. If you prefer roasted green beans, please refer to the instructions for the recipe steps.
4. Melt butter in a 12-inch cast iron pan over medium-high heat.
5. Add the mushrooms, 1 teaspoon of salt and pepper, and cook, stirring occasionally, until the mushrooms start to release some liquid, about 4 to 5 minutes.
6. Add onion, garlic, and coconut amino and continue to cook for 1 to 2 minutes.
7. Add cashew cream and mix well.
8. Add the broth and simmer for 1 minute.
9. Reduce the heat to medium-low, add salt, pepper, onion powder and garlic powder.
10. Cook over low heat until the mixture thickens, stirring occasionally, about 6 to 8 minutes.
11. Season the green beans with salt and pepper. Add the green beans and sauce to the frying pan and stir until the green beans are completely covered. Taste and adjust seasonings as needed.
12. Pour the green beans and sauce into a 9 x 9 baking pan. Bake for 30 minutes.
13. When baking, Make bacon If used.
14. If added, remove from the oven and top with crispy onions and optional bacon.
15. Roast for another 15-20 minutes, or until the green beans are soft and bubbly.
16. Warm service!

notes

1. See the post: How to make cashew cream
2. Roasted instead of blanching: You can roast the green beans, if you like, you don’t need to blanch them. Add some oil and bake at 375ºF for 20-30 minutes. If you roast green beans, don’t add salt to them!

Nutrition

• Serving size: 4
• Calories: 153
• sugar: 4.4-
• sodium: 497 mg
• fat: 7.7-
• Saturated fat: 4.1g
• carbohydrate: 17.2g
• fiber: 7 grams
• protein: 7.3-
• cholesterol: 56 mg