Unforgettable Healthy Green Bean Casserole (tastes like the classic!)

Ingredients

• About 70 g (heaping ½ cup)raw cashews
• 3 medium, dividedonions
• About 21 g (3 tbsp)breadcrumbs
• About 24 g (3 tbsp)plain flour
• 11.25 ml (2¼ tsp), dividedfine sea salt
• To tastefreshly ground black pepper
• 907 g (2 lb)frozen green beans
• 15 ml (1 tbsp)extra-virgin olive oil
• 4 cloves, mincedgarlic
• 454 g (16 oz), choppedsliced mushrooms
• 15 ml (1 tbsp)soy sauce
• 60 ml (¼ cup)dry white wine, or stock
• A pinch, optionalground nutmeg

Instructions

1. 1

   Soak the cashews

   Grease a 23 × 33 cm baking dish or a 2.8-litre dish with cooking spray and set it aside. Put the cashews in a small bowl, cover with hot water and leave to soak for 30 minutes; 10 minutes is enough if you have a Nutribullet or high-speed blender.

2. 2

   Prepare the onions

   Heat the oven to 200°C and spray a baking sheet or line it with baking parchment. Thinly slice two onions and dice the remaining onion, setting the diced onion aside. In a large bowl, combine the sliced onions with the breadcrumbs, flour and ¾ tsp salt, separating the onion pieces as you toss.

3. 3

   Bake the onions

   Spread the onions evenly over the baking sheet and bake for about 20–25 minutes, tossing them halfway through. Watch them closely towards the end so they do not burn. Remove them from the oven when done and reduce the oven temperature to 180°C.

4. 4

   Cook the beans

   Bring a large pot containing about 5 cm of water to the boil. Add the green beans, bring the water back to the boil, then cook over a medium heat for about 5 minutes, or until tender. Drain the beans, rinse them under cold water to stop them cooking, and set aside.

5. 5

   Cook the mushrooms

   Heat the oil in a large frying pan over a medium heat. Add the diced onion and cook for 5 minutes, then add the garlic and mushrooms and cook for another 10 minutes, stirring often. Stir in the soy sauce, white wine, nutmeg, 1½ tsp salt and pepper; simmer for 3 minutes, then take the pan off the heat.

6. 6

   Blend and combine

   Drain the cashews, then blend them with 120 ml (½ cup) water until completely smooth and creamy. Stir the cashew cream and a quarter of the baked onions into the mushroom mixture, followed by the cooked green beans.

7. 7

   Bake the casserole

   Transfer the mixture to the prepared dish and scatter the remaining baked onions over the top. Bake at 180°C for 20 minutes. If the onions are already quite crisp, cover the dish with foil for the first half of the baking time, then serve hot.

What is green bean casserole?

Green bean casserole is a familiar American side dish, especially associated with holiday meals. It typically brings green beans, a creamy savoury sauce and a crisp topping together in one baking dish.

This version keeps that comforting combination while using mushrooms and blended cashews for its creamy base. Homemade baked onions provide the crunchy finish.

Nutrition and macros by portion

The nutrition label shows one serving as written: 159 calories, 7g protein, 22g carbs, 7g fat.

The green beans and breadcrumbs provide much of the carbohydrates, while cashews and olive oil contribute fat and some of the protein. Mushrooms, cashews and green beans all contribute to the dish's protein; serve it with a protein-rich main and a fresh or simply cooked vegetable to round out the plate.

The crispy onion topping

Onion slices: Toss them thoroughly with the breadcrumbs, flour and salt, and separate the pieces before baking so they have room to crisp.

Oven watch: The onions can brown quickly near the end, so check them closely rather than relying only on the timer. They bake twice: first on their own, then briefly on top of the assembled casserole.

Getting a smooth cashew cream

Soaking: Give the cashews 30 minutes in hot water, or 10 minutes if using a high-speed blender. Drain them before blending.

Blending: Blend with 120 ml water until no graininess remains. A smooth cream mixes more evenly through the mushrooms and beans.

Cook the beans until tender

Boiling: Start with the beans in boiling water and allow the pot to come back to the boil before cooking them for about 5 minutes over a medium heat.

Cooling: Drain and rinse the beans under cold water to halt the cooking. This helps them keep their texture through the casserole's final bake.

Build the mushroom sauce

Mushrooms: Cook them with the diced onion and garlic for the full 10 minutes, stirring often, so the mixture is well cooked before it goes into the dish.

Seasoning: The soy sauce, salt, pepper, wine and optional nutmeg season the mushroom mixture. The original method notes that it may taste salty before it is combined with the beans.

Timing and doneness

Plan for about an hour in total, including soaking and baking; a high-speed blender can shorten the cashew soak to 10 minutes. You can prepare the onion topping while the cashews soak.

The casserole's final bake is 20 minutes at 180°C. If the onions seem crisp already, cover the dish with foil for the first 10 minutes to help protect them.

What to serve with it

Serve the casserole hot as a side alongside a roast or other festive main. Its creamy beans and crisp topping also sit comfortably beside simple roasted vegetables.

For a more balanced plate, pair a serving with a protein-rich main and another vegetable that is not creamy or breaded.

Recipe notes & tips

• Separate the onion slices well before baking so they brown more evenly.
• Check the onions frequently towards the end of their first bake to prevent burning.
• Rinse the beans in cold water after boiling to stop them cooking further.
• Stir the mushrooms often during their 10-minute cooking time.
• Blend the cashews until completely smooth before adding them to the mushroom mixture.
• Cover the casserole with foil for the first half of its final bake if the onion topping is already crisp.

Variations

• Use stock: Replace the dry white wine with broth, as suggested in the recipe.
• Skip the nutmeg: Leave it out if you prefer the sauce without its optional spice.
• Change the mushrooms: Use a different variety of sliced mushrooms, chopped before cooking.
• Make ahead: Prepare the onion topping and mushroom mixture ahead, then assemble and bake when ready to serve.
• Adjust the topping: Reserve more or less of the baked onions for the top to suit your preferred topping-to-casserole ratio.

Common mistakes to avoid

• Crowded onion slices: They may bake less evenly; separate the pieces and spread them in an even layer.
• Burnt onions: They can darken towards the end; watch closely during the 20–25-minute bake.
• Overcooked beans: They cook again in the oven; stop boiling when tender after about 5 minutes.
• Grainy cashew cream: Blend the drained cashews with the measured water until completely smooth.
• Skipping the cold rinse: The beans keep cooking from residual heat; rinse them after draining.
• Exposed crisp onions: They may brown too much during the final bake; cover with foil for its first half if needed.

How to store

Refrigerate leftovers in a covered container and eat within 3–4 days. Reheat in an ovenproof dish at 180°C until hot throughout; the topping may soften during storage.

Frequently asked questions