High Protein Green Bean Casserole
Nutrition
Calories: 144kcal | Carbohydrates: 10.8g | Protein: 12.6g | Fat: 4.1g | 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
- 29 oz Green Beans canned, drained well
- 11 oz Extra Firm Silken Tofu I used Mori Nu
- 1 Onion diced
- 1 bulb Garlic minced
- 3 cup Mushrooms cut very small
- 1/4 cup Soy Milk unsweetened
- 1/3 cup nutritional yeast
- 1/2 tsp Thyme
- 1/4 tsp Nutmeg
- 1 tsp Salt
- 1 tsp Onion Powder
- 1 tsp Garlic Powder
- 10 tbsp Crispy Onions topping
Instructions
- Pre-heat oven to 375 F (191 C).
- 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 (mine was an 8"x8"). Add crispy onions on top.
- Cook for 18 - 22 minutes.
Equipment
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Notes
Track this on My Fitness Pal searching:
PDV High Protein Green Bean Casserole
Did you make this recipe?Mention @proteindeficient.vegan
