Nutrition
Calories: 140kcal | Carbohydrates: 10g | Protein: 13g | Fat: 4g | Fiber: 4g
This is not your ordinary Green Bean Casserole - this one delivers 39% protein! The macro magic comes from the Extra Firm Silken Tofu that is used to make the “condensed mushroom soup” that is typically used in this recipe. It’s really easy to make, tastes great, and the macros are good enough that you can enjoy the classic crispy onions on top!
Servings
Ingredients
- 2 can green beans drained well
- 1 package Extra Firm Silken Tofu (Mori-Nu 12.3oz package)
- 1 onion diced
- 1 bulb garlic minced
- 3 cups of mushrooms cut very small
- 1/4 cup soy milk unsweetened
- 1/3 cup nutritional yeast
- 1/2 teaspoon thyme
- 1/2 teaspoon nutmeg
- 1 teaspoon salt
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 10 tablespoons of crunchy onion topping
Instructions
- Pre-heat oven to 375 F
- In a medium-heat skillet, saute onions until translucent. Add garlic and saute for another 3 - 5 minutes, stirring regularly to avoid burning.
- In a blender, blend the cooked onion/garlic, milk, nutritional yeast, tofu until smooth and creamy
- In a medium-heat skillet, saute mushrooms.
- Add the tofu mixture to the pan with your mushrooms and continuing cooking and stirring. Add in all remaining spices.
- Cook for another 10 minutes or so, stirring well
- Add in green beans and mix together until all beans are well-coated
- Put in a small casserole dish. Add crispy onions on top
- Cook for 18 - 22 minutes
Equipment
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Additional Information:
- You can make this gluten-free and oil-free by not adding crispy onions
This is basically your classic Green Bean Casserole, except it’s high protein! I have never liked the mains at Thanksgiving, and I still really don’t. So instead of eating those, I just make all the sides! I make sure they have some protein in them in ways that don’t ruin the flavor! For this Green Bean Casserole, I made homemade condensed mushroom soup out of silken tofu which has a lot of protein!
Ingredients
- Green Beans – I used canned, but you can definitely use fresh. There’s something a little nostalgic about mushy canned green beans in my opinion, so I just stick with them!
- Extra Firm Silken Tofu – make sure you’re using silken tofu for this recipe, or a soup you will not make! Silken tofu is a very different texture/taste than normal (firm/extra firm) tofu. You can find it at most grocery stores and also online. I usually go with the Mori-Nu brand Extra Firm Silken Tofu.
- Onion, Garlic.
- Mushrooms – I usually use baby bella mushrooms for this, but any mild tasting mushroom will work great! Make sure to cut these up really small.
- Soy milk – I used soy milk, but any plant-based milk will work for this.
- Nutritional Yeast – this is a shelf-stable ingredient often used in vegan cooking to add a savory/cheesy flavor. You can find it at most grocery stores and also online.
- Thyme, nutmeg, salt, onion powder, garlic powder.
- Crunchy onion topping – you can forego this if you’re trying to cut calories or make this Whole Food Plant Based (WFPB), but I think it’s the very best part!
Directions
- Pre-heat oven to 375 F
- In a medium-heat skillet, saute onions until translucent. Add garlic and saute for another 3 – 5 minutes, stirring regularly to avoid burning.
- In a blender, blend the cooked onion/garlic, milk, nutritional yeast, tofu until smooth and creamy
- In a medium-heat skillet, saute mushrooms.
- Add the tofu mixture to the pan with your mushrooms and continuing cooking and stirring. Add in all remaining spices.
- Cook for another 10 minutes or so, stirring well.
- Add in green beans and mix together until all beans are well-coated.
- Put in a small casserole dish. If you have concerns about the food sticking, spray some oil on the casserole dish.
- Add crispy onions on top.
- Cook for 18 – 22 minutes.
Silly Little Haiku
Green Bean Casserole
Crispy onions are the best
Please don’t leave them out
Author
Protein Deficient Vegan
