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PrintNatural Green Bean Casserole
Many of us grew up with the conventional green bean casserole on our holiday tables. One reader wrote, "I have to make this every Thanksgiving. I can't find a natural sub for onion rings. Help!" We think the natural taste of these fresh green beans sauced with creamy, organic mushroom soup and topped with homemade onion rings will become a new family favorite. This natural recipe doesn't attempt to replicate the old version; the new flavors surpasses the old instead.
Serves 6–8
- 1 can of organic cream of mushroom soup, or creamy portabella mushroom soup
- 2 large sweet onions, peeled, cut in half and thinly sliced (1/4 inch thick)
- 1/4 cup organic whole wheat flour
- 1/4 cup organic unbleached white flour
- 1/4 teaspoon garlic granules
- 1/4 teaspoon sea salt, or to taste
- 1/4 teaspoon freshly ground black pepper, or to taste
- pinch of cayenne pepper, opt.
- 1/2 cup buttermilk
- 1 cup whole wheat bread crumbs
- 2 tablespoons extra virgin olive oil
- 1 pound fresh green beans, trimmed and cut into 2 inch pieces
- olive oil cooking spray
Preheat oven to 425°F.
In a large bowl, combine whole wheat flour, white flour, garlic granules, sea salt, pepper, and cayenne. Add onions and stir well or use clean hands to coat. Pour buttermilk over onions and toss again to coat well. Place breadcrumbs in a separate large bowl. Add olive oil and mix well using clean fingers. Add onions. Toss well, again, coating every onion. Coat a large cookie sheet with olive oil spray. Transfer onions to prepared cookie sheet. Bake onions for half an hour, or until golden brown and crispy. While onions are baking, steam green beans until just tender, about 4 to 5 minutes. If necessary, drain green beans and return to pan.
Reduce oven to 350°F.
Pour mushroom soup into the steamed green beans. Add half the onion rings. Place in an olive oil-sprayed casserole dish. Top with remaining onion rings. Bake for 30 minutes or until hot and bubbly.
Nutrition Info
Per Serving (5.5 oz-wt.): 140 calories (50 from fat), 6g total fat, 1g saturated fat, 4g dietary fiber, 4g protein, 19g carbohydrate, 5mg cholesterol, 65mg sodium