Go Back
–+ servings
Thanksgiving Feast

The Healthiest Green Bean Casserole You'll Ever Eat

The holidays: sorted.
Print Recipe Pin Recipe
Prep Time 5 mins
Cook Time 10 mins
Total Time 15 mins
Course Main Course, Side Dish
Cuisine American
Servings 1 serve
Calories 419 kcal

Equipment

Ingredients
  

  • 325 g green beans

Sauce

  • 1/2 onion
  • 1 clove garlic
  • 4 mushrooms white button
  • 1 tsp sage dried or fresh (diced)
  • 1 tsp thyme dried or fresh
  • 137 g tofu extra firm
  • 26 g cashews soaked in water for 1 hour
  • 1 tbsp Mushroom Seasoning this is the one I use (affiliate)

Instructions
 

  • Add green beans to boiling salted water and cook until desired firmness. I like mine pretty snappy, so only a couple of minutes is needed.
  • Brown onion and garlic in non-stick pan on medium heat with a little salt. Add mushrooms and saute until moisture is evaporated. Add sage and thyme.
  • Blitz tofu, soaked cashews and mushroom powder in food processor and add water until it looks like a thick soup. Mix with mushroom mixture on stove until hot. Serve over green beans.

Notes

Nutrition Facts
The Healthiest Green Bean Casserole You'll Ever Eat
Serving Size
 
528 g
Amount per Serving
Calories
419
% Daily Value*
Fat
 
22.07
g
34
%
Saturated Fat
 
3.93
g
25
%
Polyunsaturated Fat
 
7.43
g
Monounsaturated Fat
 
8.62
g
Carbohydrates
 
37.24
g
12
%
Fiber
 
12.49
g
52
%
Sugar
 
15.62
g
17
%
Protein
 
30.61
g
61
%
* Percent Daily Values are based on a 2000 calorie diet.
 
If shredding or leaning out, divide the recipe to hit your calorie goal then adjust per below:
Macro Adjustment Suggestions:
  • To increase protein - add tofu
  • To increase carbs - add more of another side dish like sweet potato casserole
  • To increase fats - add soaked cashews
Serving Suggestion:
Drop some crunchy fried onion and parsley on top for that chef-y finish.

Nutrition

Serving: 528gCalories: 419kcalCarbohydrates: 37.24gProtein: 30.61gFat: 22.07gSaturated Fat: 3.93gPolyunsaturated Fat: 7.43gMonounsaturated Fat: 8.62gFiber: 12.49gSugar: 15.62g
Keyword casserole, side, tofu, vegetables
Tried this recipe?Let us know how it was!