When you can eat anything you want, there are things that you might take for granted and even turn your nose up at the thought of eating. I remember growing up having that green bean casserole dish at holiday meals. It often was the butt of jokes when family members laughed at someone sarcastically suggesting bringing the dish to a pot luck.
You know the one I’m talking about – with those crispy onion straws from the can and the cream of mushroom soup poured in. Not exactly your gourmet side dish. Living with a dairy allergic kid can be interesting at times because things that many of us take for granted are this mystery to her since she’s never tasted them. This year for Thanksgiving, she asked to make green bean casserole.
LOL, since many of us can’t even stomach the idea yet she was dying to try. So we set about making a dairy free version for her. I have a dairy free cream of mushroom soup recipe that I used as a starting point and thankfully Trader Joe’s had cans of vegan crispy fried onion pieces. Woohoo, we were all set at that point to give the casserole a whirl as part of the Thanksgiving Menu!
Dairy Free Green Bean Casserole
- 16 oz fresh green beans
- 1 Tbsp (14g) dairy free butter
- ¼ cup (25g) yellow onion, diced
- 1 tsp minced garlic
- 8 oz white mushrooms, diced
- 2 Tbsp (15g) all purpose flour
- 3/4 cup vegetable broth
- 1/2 cup unsweetened almond milk
- 1 1/2 cup (84g) crispy fried onions
Cut or break the green beans into 1 inch pieces. Steam the beans for about 4-5 minutes in the microwave until crisp tender. Remove and set aside.
Heat a pan over medium heat and add the butter, onion, and garlic. Saute for 2-3 minutes until the onion is softened. Add the mushrooms and cook for another 3-4 minutes. The mushrooms will soften and you want most of the liquid to evaporate off.
Whisk in the flour, broth and milk. Stir well to break up any lumps of flour. Bring to a boil and simmer for about 5-7 minutes until it begins to thicken. Meanwhile preheat your oven to 400 degrees. When the mushroom mixture is thickened, stir in the green beans and 1/2 cup of the fried onions.
Spread into a 9×9 inch baking dish or 9 in pie dish. Top with the remaining 1 cup of fried onions. Bake at 400 degrees for 15 minutes. Remove from oven and cool slightly.
Makes 8 servings at approximately 123 calories each – 3g protein, 12g carbs, and 7g fat.
This was The Kid’s project for the holiday dinner and she made it on her own. Smart Balance and Earth Balance both make dairy free butter spreads, but you could use regular milk and butter in this recipe if you’d like. We used the Trader Joe’s brand crispy onions. I’m not sure if French’s are diary free or not because I didn’t check. We were already at TJ’s and I just grabbed theirs for convenience.
I’ll say up front that I honestly don’t recall how the original version of green bean casserole tastes. It’s been decades since I’ve had it and my memory is pretty much gone at this point. This one was really good though and I loved that it used fresh ingredients like green beans and mushrooms. Nothing from a can but the onions. Sorry, I wasn’t about to bread and fry up onions on my own.
If you want to lower the calories and fat content, you could cut down quite a bit on the onions. That’s where the fat and a good portion of calories came from. I wasn’t trying to Questify it since it was for Thanksgiving, but for an every day occasion I’d probably just use less onions and put them over the top for crispness.
So there you have it. It’s entirely possible to make a diary free version of the ole classic holiday side dish… and not make sarcastic comments while eating it. LOL. 😉