Recipe Collection: Green Bean Casserole |
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Recipe Collection: Green Bean Casserole

admin December 2, 2010

In 2005, I was introduced to green bean casserole.  My family didn’t eat it growing up, but my husband’s family does. The first Thanksgiving I spent with them, I tried it.  And loved it!

Of course, the original recipe was invented as a processed food.  Literally, it was made to use canned soups and veggies to be “easy” for homemakers.  So for a couple years I just didn’t eat it, or I sneaked a little at someone else’s house on the holidays.  But I do love it….  Surely there’s a way to make it with real food!

There is. 🙂

I made some for Thanksgiving 2010 that was delicious!  It’s become a staple in our home over the years…some of my boys really love green beans, no matter how they’re prepared.

Recipe Collection: Green Bean Casserole

Ingredients:

  • 4 c. green beans, washed and cut into bite-sized pieces (or 2 cans organic, drained)
  • 4 tbsp. butter
  • 1/4 c. mushrooms, chopped
  • 1/4 c. onion, chopped
  • 3 tbsp. arrowroot powder
  • 1 c. chicken or turkey stock
  • 1 c. milk
  • Salt and pepper
  • 1/2 c. sprouted flour
  • 1/2 tsp. sea salt
  • 1/4 tsp. pepper
  • 1/4 tsp. paprika
  • 1 egg
  • 1/4 c. milk
  • 1 small onion, very thinly sliced
  • Lard or avocado oil

Directions:

Step 1: First, in a small bowl, mix together flour, salt, pepper, and paprika.

Step 2: In another small bowl, mix together egg and milk.

Step 3: In a frying pan, heat lard or oil over medium heat, about 1/2″ deep.  Dip the separated, sliced onions into the milk/egg mixture, then into the flour mixture.  Fry over medium heat until golden brown.  Put them on a plate lined with a towel and set aside.

Step 4: Put the green beans in a steamer basket in a 4-qt. pot with some water on the bottom.  Cover it and turn it on low.  Steam the green beans 10 – 15 minutes, or until tender (don’t let them lose color).

Step 5: In a saucepan, melt the butter.  Add the chopped onions and mushrooms and saute until onions are soft and mushrooms are done.

Step 6: Add the arrowroot powder and a bit of salt and pepper.  Stir until smooth.  Add the stock and milk and cook and stir until thickened.

Step 7: Put the steamed green beans into a 11×7 or 8×8 casserole dish.  Add the mushroom sauce and some of the fried onions.  Stir to combine, and add salt and pepper to taste.  Top with more fried onions.

Step 8: Bake at 350 for 20 – 25 minutes, until bubbling.  Serve immediately.

That’s it!  Frying the onions is the most annoying part, so if you plan to make this a lot, I’d just make a huge batch of them at once and keep them around (in the freezer, probably, since there are no preservatives). If you’d rather not fry your own onions, look for a clean brand at the store — I’ve done this too. It’s yummy and almost as simple as using the canned soups!

Green Bean Casserole

Phenomenal green bean casserole made with real food ingredients.
Prep Time15 mins
Cook Time25 mins
Total Time40 mins
Course: Side Dish
Cuisine: American

Ingredients

  • 4 c. green beans bite-sized pieces
  • 4 tbsp. butter
  • 1/4 c. mushrooms chopped
  • 1/4 c. onion chopped
  • 3 tbsp. arrowroot powder
  • 1 c. chicken or turkey stock
  • 1/2 c. sprouted flour
  • 1/2 tsp. sea salt
  • 1/4 tsp. pepper
  • 1/4 tsp. paprika
  • 1 egg
  • 1 small onion thinly sliced
  • Lard or avocado oil

Instructions

  • First, in a small bowl, mix together flour, salt, pepper, and paprika
  • In another small bowl, mix together egg and milk.
  • In a frying pan, heat lard or oil over medium heat, about 1/2" deep.  Dip the separated, sliced onions into the milk/egg mixture, then into the flour mixture.  Fry over medium heat until golden brown.  Put them on a plate lined with a towel and set aside.
  • Put the green beans in a steamer basket in a 4-qt. pot with some water on the bottom.  Cover it and turn it on low.  Steam the green beans 10 - 15 minutes, or until tender (don't let them lose color).
  • In a saucepan, melt the butter.  Add the chopped onions and mushrooms and saute until onions are soft and mushrooms are done.
  • Add the arrowroot powder and a bit of salt and pepper.  Stir until smooth.  Add the stock and milk and cook and stir until thickened.
  • Put the steamed green beans into a 11x7 or 8x8 casserole dish.  Add the mushroom sauce and some of the fried onions.  Stir to combine, and add salt and pepper to taste.  Top with more fried onions.
  • Bake at 350 for 20 - 25 minutes, until bubbling.  Serve immediately.

Do you like green bean casserole?

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7 Comments

  1. I have been afraid of the green bean casserole. The slimy cream of mushroom soup scares me. This actually sounds quite good! Thanks!

    Reply

  2. I love love love (is it wrong to say that about a food???) green bean casserole. I cannot tell you how excited I am to try making it with REAL ingredients! Maybe I will offer to take it to the inlaws' for Christmas dinner this year…. what they don't know can only help them, huh? 🙂 Thank you for posting this recipe!

    Reply

  3. My mom always made a different, cheesy/creamy version of green bean casserole that I love. It doesn't contain the yucky, processed creamed soups, but it does contain bread crumbs on top, but you can make your own, healthy version.

    Here is it:

    4 cups washed, cooked and cut green beans (drain water from beans after cooking)
    1/2 c. butter (I use a little less)
    1 c. sharp cheddar cheese, grated
    16 oz sour cream (or you can use plain yogurt…yum!)
    1 cup bread crumbs

    Melt the butter, stir in cheese and heat until melted
    Add sour cream (or yogurt) and half bread crumbs to cheese add margarine mixture
    Blend well and mix with green beans
    Place in 1 1/2 qt casserole that is lightly greased
    Sprinkle with remaining bread crumbs

    Bake at 350 for 30 minutes

    Reply

  4. I made something very similar and you are right the onions are the most time consuming and annoying – but so VERY worth it – yum!!

    Reply

  5. Look at that casserole! It looks so amazing. I love it! The whole presentation is so appetizing.

    Reply

  6. This takes a little while to make (mostly making the french-fried onions) but it is delish! I will never open another can of ‘cream-of—” soup!! I have started making it miinus the fried onions (to save time) as a side dish in my dinner rotation. It’s too good to bring out only at Thanksgiving, lol!

    Reply

  7. Can you use all purpose flour instead? Haven’t looked into anything sprouted yet and not sure I want to try around the holidays.

    Reply

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Hi, I’m Kate.  I love medical freedom, sharing natural remedies, developing real food recipes, and gentle parenting. My goal is to teach you how to live your life free from Big Pharma, Big Food, and Big Government by learning about herbs, cooking, and sustainable practices.

I’m the author of Natural Remedies for Kids and the owner and lead herbalist at EarthleyI hope you’ll join me on the journey to a free and healthy life!

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