Vegan Green Bean Casserole


This recipe is for you if you’re eating “Raw Until Dinner” or looking for some upgraded cooked foods while you transition to a more raw superfood lifestyle.  The higher quality of foods you eat, the easier it is to upgrade your entire lifestyle and experience greater health.

Vegan Green Bean Casserole

Vegan Green Bean Casserole

Our Thanksgiving meal wouldn’t feel complete with out green bean casserole, but it’s time to upgrade the quality of the ingredients to satisfy our cravings for healthier foods and way more delicious flavors than what comes out of a can.

Preparing this recipe will take a little longer than the canned version, but the flavors or so amazing that it’s worth the little bit of extra kitchen time.  Put on some kitchen music, and have fun!

Step 1: Prep the Onion Topping

2 medium Onions

1/2 Cup Quinoa or Garbanzo bean flour

1 tsp SunFire Salt

Thinly slice the onions into half rings.  Put the flour and salt in a mixing bowl and stir.  Add the onions and toss them until coated with the flour.  Coat a baking sheet with a little coconut oil and spread the onions even across the pan.

Bake at 475 degrees F for 30 minutes, tossing the onions every 10 minutes or so.  When the onions are golden brown, remove them from the oven and set them aside.  Turn the oven down to 400 degrees F.

Step 2: Prep the Mushroom Sauce

1 lb Mushrooms

1 tsp SunFire Salt

1/2 tsp Black Pepper

2 cloves Garlic

2 Tbsp Coconut Oil

1 Cup Cashews (soaked and rinsed)

1 Cup Coconut milk

1/4 tsp Nutmeg

1 tsp Vitamineral Earth (optional)

Slice the mushrooms into 1/2 inch pieces.  Melt the coconut oil in a sauce pan and add the mushrooms, salt, pepper and crushed garlic and cook over medium heat while stirring occasionally for about 4 minutes.  Turn the heat to low and cover the pan for another minute or two until the mushrooms are tender.  Turn off the burner.

Blend the cashews, coconut milk, nutmeg and Vitamineral Earth in a high powered blender until smooth (on a Vitamix, keep it at about the 7 speed to avoid overheating).

Pour the cashew cream into the sauce pan with the mushrooms and stir together.  Set aside.

Step 3: Prep the Beans

2 lb Green Beans

Rinse, trim and snap the green beans in half.  Steam for about 10 minutes until slightly tender.

Mix the green beans and mushroom sauce together in a large mixing bowl.  Add in 1/4 of the onion topping.  Pour into a baking casserole dish and top with the remaining onions.

Bake at 400 degrees F for 15 minutes.  Serve immediately or gently reheat before serving.

 

Want to Superfood Upgrade It?

  • Add about 1-3 tsp Fiesta Mole powder to the mushroom sauce or sprinkle it on top after cooking for a spicy kick to your casserole.
  • Blend about 1 Tbsp Hemp Seeds to the cashew cream for added protein and creaminess.  Or replace the coconut milk with Hemp Milk

Enjoy!

 

 

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