Healthy Green Bean Casserole
Healthy and easy green bean casserole using only whole food ingredients with the same creamy flavor as conventional recipes using canned soup.
Ingredients
- 4 cups green beans fresh or frozen
- 3/4 cup cream of mushroom soup
- 1 tsp tamari sauce traditionally brewed
- 1/3 cup whole milk unhomogenized (cream top)
- 1/2 tsp sea salt
- 1/4 tsp pepper
- 1 cup cheddar cheese optional
- filtered water
Instructions
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If using frozen green beans, thaw them out by putting the bag in a bowl of warm water in the sink. Do not use the microwave to defrost. If using fresh green beans, skip this step.
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Preheat oven to 350 °F/ 177 °C
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Boil green beans uncovered on the stovetop in a pot of filtered water until bright green and just crisp, about 3-5 minutes.
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Thinly slice or shred the cheddar cheese. I don't recommend pre-shredded cheese due to the additives used to keep it from clumping.
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Mix milk, sea salt, pepper, tamari, and mushroom soup in a bowl.
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Drain green beans well and pour into a medium-sized casserole dish. Evenly pour in the soup mixture evenly.
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Evenly place optional cheddar slices over the top of the green beans mixture
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Bake for 30 minutes or until bubbly on top.
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Remove from the oven, stir and serve immediately.
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Refrigerate fully cooled leftovers. They will last about 4 days refrigerated.
Recipe Notes
If you wish to use non-dairy milk in place of the whole milk, I recommend unsweetened almond milk from this brand (which uses nontoxic packaging and no-heat processing).
If you like to top your green bean casserole with crispy onions, I recommend making them yourself as even the organic brands I've examined do not fry the onion pieces in a healthy fat.
Do not substitute canned or tetra-pak soups for the frozen Real Food soup brand linked in the ingredients above.