Paleo Green Bean Casserole (Also Vegan and Gluten-Free)

Table

Ready in: 90 minutes
Prep Time: 15 minutes
Cook Time: 75 minutes
Servings: 6
Vegetarian
Vegan
Gluten Free
Dairy Free
Whole 30

Ingredients

  • 1 tbsp coconut oil or butter
    Health Foods;Baking
  • 3 cloves garlic, minced
    Produce
  • 1½ to 2 lbs. green beans
    Produce
  • 1½ cups mushrooms, chopped
    Produce
  • ¼ cup nutritional yeast
    Spices and Seasonings;Health Foods
  • 2 cups parsnips
    Produce
  • pepper, to taste
    Produce
  • 1 red onion, sliced
    Produce
  • 1½ tsp salt
    Spices and Seasonings
  • 1½ cups water
    Beverages

Steps

  • First, caramelize the onions.
  • Add half a tablespoon of coconut oil or butter to a wide bottomed saucepan over low heat.
  • Add the onions and allow to cook for 30 to 45 minutes, stirring occasionally until caramelized. If the onions look like they are drying out too much, add a splash of water to the pan.While the onions are cooking, prepare the parsnip purée. Chop the parsnips and add them to a steamer. Cook for about 10 minutes, until the parsnips are soft and can be easily pierced with a toothpick. Set the parsnips aside and allow them to cool.Next, prepare the green beans. Trim the ends of the fresh green beans and cut them to 1½ to 2 inch pieces.
  • Place the chopped green beans into the steamer and steam for about 8 minutes, until they start to become tender, but still retain their crunch.
  • Pour the green beans into an 8 inch by 8 inch baking dish and set aside.Once the onions have finished caramelizing, use the same pan to sauté the mushrooms.
  • Add the other half tablespoon of coconut oil or butter to the pan over medium-high heat.
  • Add the mushrooms and sauté for a minute, then add the garlic. Stir and cook until softened, about 5 minutes.
  • Pour half of the garlic mushroom mixture into the pan with the green beans.Preheat the oven to 350 degrees Fahrenheit.In a blender, add the steamed parsnips and the other half of the garlic mushroom mixture.
  • Add the water, salt, nutritional yeast, and purée until completely smooth. Pepper to taste and stir in the crushed red pepper if desired.
  • Pour the mixture over the green beans and mushrooms. Stir until the green beans and mushrooms are well-coated. You may not need all of the purée. Top with the caramelized onions and bake for about 30 minutes. Allow to cool slightly before serving.

Nutrition

  • Calories: 132.76  cal  (6.64%)
  • Fat: 3.06  g  (4.7%)
  • Saturated Fat: 2.08  g  (13.0%)
  • Carbohydrates: 24.13  g  (8.04%)
  • Sugar: 10.22  g  (11.36%)
  • Cholesterol: 0.0  mg  (0.0%)
  • Sodium: 600.9  mg  (26.13%)
  • Protein: 5.3  g  (10.6%)
  • Vitamin C: 118.84  mg  (144.04%)
  • Vitamin A: 3115.54  IU  (62.31%)
  • Manganese: 0.64  mg  (31.91%)
  • Fiber: 7.84  g  (31.36%)
  • Vitamin K: 30.07  µg  (28.63%)
  • Folate: 109.0  µg  (27.25%)
  • Vitamin B6: 0.48  mg  (24.1%)
  • Potassium: 708.6  mg  (20.25%)
  • Vitamin B2: 0.31  mg  (18.03%)
  • Vitamin E: 2.31  mg  (15.41%)
  • Vitamin B3: 2.77  mg  (13.85%)
  • Magnesium: 55.15  mg  (13.79%)
  • Vitamin B1: 0.2  mg  (13.6%)
  • Phosphorus: 122.19  mg  (12.22%)
  • Copper: 0.24  mg  (12.13%)
  • Vitamin B5: 1.15  mg  (11.48%)
  • Iron: 2.05  mg  (11.39%)
  • Calcium: 73.02  mg  (7.3%)
  • Zinc: 0.9  mg  (6.01%)
  • Selenium: 4.09  µg  (5.84%)

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