Natural Green Bean Casserole
Ingredients:
1 can of organic cream of mushroom soup, or creamy portabella mushroom soup
2 large sweet onions, peeled, cut in half and thinly sliced (1/4" thick)
1/4 C organic whole wheat flour
1/4 C organic unbleached white flour
1/4 tsp garlic granules
1/4 tsp sea salt, or to taste
1/4 tsp freshly ground black pepper, or to taste
Pinch of cayenne pepper, optional
1/2 C buttermilk*
1 C whole wheat bread crumbs
2 T extra virgin olive oil
1 lb fresh green beans, trimmed and cut into 2" pieces
Olive oil cooking spray
*To make vegan buttermilk, add 2 tsp lemon juice or vinegar to 1 C nondairy milk.
Instructions:
1. Preheat oven to 425°F.
2. In a large bowl, combine whole wheat flour, white flour, garlic granules, sea salt, pepper, and cayenne. Add onions and stir well or use clean hands to coat. Pour buttermilk over onions and toss again to coat well. Place breadcrumbs in a separate large bowl. Add olive oil and mix well using clean fingers. Add onions. Toss well, again, coating every onion. Coat a large cookie sheet with olive oil spray. Transfer onions to prepared cookie sheet. Bake onions for half an hour, or until golden brown and crispy. While onions are baking, steam green beans until just tender, about 4 to 5 minutes. If necessary, drain green beans and return to pan.
3. Reduce oven to 350°F.
4. Pour mushroom soup into the steamed green beans. Add half the onion rings. Place in an olive oil-sprayed casserole dish. Top with remaining onion rings. Bake for 30 minutes or until hot and bubbly.
Nutrition Info
Per Serving (5.5 oz-wt.): 140 calories (50 from fat), 6g total fat, 1g saturated fat, 4g dietary fiber, 4g protein, 19g carbohydrate, 5mg cholesterol, 65mg sodium