Dairy Free Green Bean Casserole (High in Protein)

By far my favorite Green Bean Casserole I have ever had with the added bonus of more protein than in the traditional recipe using canned Cream of Mushroom soup. Absolutely flavorful.




Ingredients:

1 Package of Crispy Onions

2-3 Cans of Green Beans

1 1/2 Cup of Mushrooms

1 Leek Stalk

1 Cup of Raw Cashews

Milk of Choice

1-2 Tbsp Nutritional Yeast

2 Cloves of Garlic

2 Tbsp butter

Salt and Pepper

Adobo Seasoning- optional for better flavor


Instructions:


1. Soak the raw cashews in hot water for at least half an hour.


2. Cut the leeks and mushrooms. To cut the leeks, first cut in half and then slice into half circle thin slices like you would with celery or green onions. You will need to clean the leeks very well as they usually have some sand between the layers. To do this I add the slices into a colander and rinse very thoroughly. In a large frying pan add the butter, mushrooms and leeks. Saute on a medium high heat until the mushrooms and leeks release water and cook down a little bit. While they are cooking prepare the cream in step 3.


3. In a blender add strained cashews, the garlic cloves, 1-2 tablespoons of nutritional yeast, salt, pepper and adobo to taste. Cover the cashews in milk of choice. If you're going for high protein content consider how much protein is in the milk you are choosing. Blend until the mixture is completely smooth like cream and set aside.


4. Once the mushrooms have cooked down a little bit and there is a decent amount of water in the pan add the cream. Stir and let it simmer for 10-15 minutes or until it reaches the creamy consistency you desire. This is your "Cream of Mushroom soup" to be used in the recipe.


5. Set the oven to 350 degrees. Open the cans of green beans and strain and rinse the beans. Add to the casserole dish. Mix in the "Cream of Mushroom" soup and mix along with over half of the crispy onions.


6. Top with the remaining crispy onions and place in the oven until heated through and bubbling which should take anywhere from 10-20 minutes depending on how hot the "Cream of Mushroom" soup was when you added it to the mixture.

-------------------------------------------------------------------------------------------------------------------------------

Tips:


Select your milk of choice based on the protein content if that's something you want. Make sure if you're using milk not from an animal that you get the unsweetened unflavored kind as vanilla flavored milk alternatives will not taste good in this recipe.


You can add more nutritional yeast if you'd like. I suggest adding at least what is described in the recipe above to get a better creamy flavor but if you'd rather have a cheesier flavor add more nutritional yeast. You find it in the spice section at your grocery store.


For soaking the cashews I usually add the cashews to a bowl and pour over hot water then leave it on the counter for a few hours. I make a point to do this during breakfast or lunch to be prepared for when dinner comes around. Make sure to strain your cashews before you blend them. The basic garlic cream you make from blending the soaked cashews, garlic, milk, and spices can be used as a base for a lot of pasta sauces or sauces needing cream. It tastes great with more garlic and some melted butter as a sauce for the Sweet Potato Gnocchi.


If you have questions about this recipe or requests for other recipes please leave it in the about tab of the website.

6 views0 comments

Recent Posts

See All

probably one of the quickest meals that uses up those frozen vegetables rarely used Ingredients: 2 Cups Cooked Rice (day old is best) 1/2 Cup Frozen or Fresh Carrot Chunks 1/2 Cup Frozen or Canned Pea

Perfect anytime of year. Ooey Gooey and utterly delicious with some crunch. Inspired by my Granny B's famous cinnamon rolls. **No photo yet because they didn't last long enough for a photo to be taken