Green Beans and Lentil Casserole with Homemade Toasted Bread Croutons

I asked my mother the other day, what is the best way to cook green beans?  They can be tough and chewy if you try to steam them in the microwave, but can be limp, soggy, and watery if you boil them on the stove.  She agreed.  We weren’t sure.

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How about baked green beans in a vegan casserole?  Sounds like a great dinner idea.

Apparently green bean casserole is a thing.  I needed to try it, and after testing it out, green beans in a casserole is my favourite way to cook green and yellow beans.

First you blanch the beans in salted boiling water for 5 minutes, then bake them in the casserole for 20-25 minutes in a rich savoury bubbling lentil gravy sauce.  The result?  Tender, flavourful green beans, really nicely done.  Sprinkle them with toasted croutons and almonds before baking, and you get a combo of crunchy, soft, and creamy textures, plus flavours of a holiday meal like Christmas or Thanksgiving.  Quite a delight.

Because of the homemade toasted bread croutons, and the rich lentil gravy base, this classic Thanksgiving side dish could be a light main course on a regular night, lots of protein here.  But, if you are like us, you probably will crave more carbs, so consider serving it with mashed potatoes and cranberry sauce, or my tomato parsley quinoa salad.

I think you should try making a warm and nicely textured green bean casserole too, the beans will be not too tough, and not too soggy, they will be just right.

Hopefully you choose this whole-foods plant-based green bean casserole recipe to try first. 🙂

FODMAP recipe rating – this is a low FODMAP recipe except for the croutons – use wheat free bread to make low FODMAP croutons.

Nutrition Facts
Fat-free Vegan Lentil Gravy in 10 minutes
Amount Per Serving (1 / 7th of recipe)
Calories 194
% Daily Value*
Sodium 172mg7%
Potassium 598mg17%
Carbohydrates 34g11%
Fiber 12g50%
Sugar 2g2%
Protein 14g28%
Vitamin A 15IU0%
Vitamin C 2.4mg3%
Calcium 32mg3%
Iron 5.3mg29%
* Percent Daily Values are based on a 2000 calorie diet.
Nutrition Facts
Green Bean Casserole With Croutons
Amount Per Serving (1 / 7th of recipe (no gravy))
Calories 135 Calories from Fat 27
% Daily Value*
Fat 3g5%
Sodium 300mg13%
Potassium 314mg9%
Carbohydrates 21g7%
Fiber 5g21%
Sugar 5g6%
Protein 6g12%
Vitamin A 680IU14%
Vitamin C 12.2mg15%
Calcium 85mg9%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.

 

Whole-foods plant-based Green Bean Casserole
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Green Bean Casserole With Croutons

Course: Main Course, Side Dish
Cuisine: Vegan, Western
Prep Time: 25 minutes
Cook Time: 25 minutes
Total Time: 50 minutes
Servings: 7 servings
Calories: 135 kcal
Author: Jeanette Whitten

Turn a classic Thanksgiving side dish, into a wfpb main dish, with lentil gravy, crispy croutons and no heavy cream.  The sauce is my 10 minute gorgeous vegan gravy.

This recipe is easily adjusted to be low FODMAP by using gluten free bread.

Ingredients

  • 24 oz green beans fresh or frozen
  • 4 cups Brown Lentil Gravy prepared, see recipe
  • 8 slices wheat bread or gluten free bread
  • 1 tbsp green onions chopped fresh or chives
  • 1 tsp sage chopped, or dried
  • 1 tsp thyme leaves chopped, or dried
  • 1 tsp rosemary chopped, or dried
  • 3 tbsp almond flour or blended or crushed almonds
  • 1/2 tsp salt
  • 1/8 tsp black pepper freshly ground

Instructions

  1. Heat the oven to 375 degrees F.  Take out a large sized casserole dish, no lid required.

  2. Bring a large pot of water to a boil with a large pinch of salt to season the beans nicely; add the green beans. Cook for about 5 minutes, the beans should still be crisp, they will be cooked more in the oven. 

    Blanched Green Beans
  3. Prepare a batch of my 10 minute lentil Gorgeous Vegan Gravy.

    Low FODMAP Lentil Vegan Gravy
  4. Drain and put the green beans into the baking dish, pour the lentil gravy over top and stir to cover the beans.  

  5. Prepare topping: in a small bowl, combine chives, sage, thyme, rosemary, almond flour, pepper, and salt. 

  6. Prepare croutons: Toast whole grain bread, pile on a cutting board, and cut into medium sized squares, with a long bread knife.   Bread with seeds or crunchy bits in it adds another lovely texture element if you have any.  Use wheat free (low FODMAP) or gluten free bread if desired.

    Homemade Croutons
  7. Top beans with the croutons, and sprinkle the herb mix overtop. 

  8. Bake uncovered, until everything is hot and bubbling, about 20 to 25 minutes.

    Vegan Green Bean Casserole Topping

Recipe Notes

Fresh herbs add amazing flavour, but dried herbs work also!

Adapted from Tyler Florence.

Nutrition Facts
Green Bean Casserole With Croutons
Amount Per Serving (1 / 7th of recipe (no gravy))
Calories 135 Calories from Fat 27
% Daily Value*
Fat 3g5%
Sodium 300mg13%
Potassium 314mg9%
Carbohydrates 21g7%
Fiber 5g21%
Sugar 5g6%
Protein 6g12%
Vitamin A 680IU14%
Vitamin C 12.2mg15%
Calcium 85mg9%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.

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