Nutty Green Bean Casserole


2 pounds fresh green beans, ends trimmed

8 ounces mushrooms, sliced

1 medium onion, thinly sliced

1/2 cup raw almonds

1 cup unsweetened soy, hemp or almond milk, or more if needed to adjust consistency

1 teaspoon onion powder

1 teaspoon garlic powder

1 teaspoon coconut aminos

1/8 teaspoon black pepper, or to taste

1/8 teaspoon cayenne pepper

1/4 cup whole grain bread crumbs


Preheat oven to 350 F.

Blanch green beans in boiling water for 5 minutes. Drain and arrange green beans in a lightly oiled 9" X 9" casserole dish.

Heat 2 tablespoons water in a skillet and saute mushrooms and onions until the mushrooms have lost most of their liquid. Add cooked mushroom/onion mixture to green beans.

Meanwhile, place remaining ingredients except bread crumbs in a high-powered blender and blend until smooth. Pour sauce over beans and mushrooms. Top with bread crumbs.

Bake uncovered at 350 degrees until bubbly, about 15 minutes.


Calories 237; Protein 11 g; Carbohydrates 25 g; Sugars 9 g; Total Fat 13.1 g; Saturated Fat 1.1 g; Cholesterol 0 mg; Sodium 70 mg; Fiber 8.8 g; Beta-Carotene 698 ug; Vitamin C 20 mg; Calcium 137 mg; Iron 3.4 mg; Folate 88 ug; Magnesium 122 mg; Potassium 732 mg; Zinc 1.5 mg; Selenium 4.7 ug