Green Bean Casserole

Green Bean Casserole

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.

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.


Green Bean Casserole With Croutons

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.

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


  • 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


  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.

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*Sweet* Sweet Potato Fries – wfpb no-oil

*Sweet* Sweet Potato Fries – wfpb no-oil

Easy, Simple, Fast, Best, Delicious, Healthy, Fat-Free, Sweet Potato Oven Baked Fries

People think you need to coat oven fries in oil, but they don’t know… try this recipe and you will learn better.  Moisture leaves the sweet potatoes as they bake, and activates the seasonings. Your fries will be crispy, oil-free, and full of flavour.

I recommend Epicure seasoning mixes, I used this Cajun spice to make mine tonight.  It was spicy!  Epicure seasonings are amazing high quality spices, with high nutritional value, and no artificial ingredients like MSG or gluten fillers.

If you are in Canada, you can conveniently order spices and seasoning mixes from my Epicure site online catalogue and ship them to your home.

My kids had no seasonings, they dipped their fries in ketchup.  You can also use whatever spice blends you have around the house, like chili powder, or salt and pepper and garlic powder.

Back to oil – One gram of oil is 9 calories… empty, empty, harmful calories.  13.6 grams of oil (a tablespoon) is 120 calories.  One serving of these sweet potatoes without oil is only 89 calories!  When you add oil, you are adding calories that are nutrition poor.  You do not need processed oil to live.  We have been cooking oil-free since 2013.  If you think you need it…. what is something bad that happens to people who don’t eat oil?

Skip the oil.  Why no-oil cooking?

Jump to Recipe

Sweet potatoes have many health benefits, they are a super-food.

Like what benefits?  Well, much of the following information was conveniently provided on a paper that came with my bag of 6 sweet potatoes – let’s learn together, ok?

High in Fiber

Sweet potatoes are a good source of dietary fiber, which lowers your risk for constipation, diverticulitis, colon and rectal cancer, heart disease, type two diabetes and obesity.

The fibre in sweet potatoes provides a feeling of fulness and satisfaction, which makes you eat less!

High in Antioxidants

Antioxidants play a role in the prevention of heart disease and cancer, and sweet potatoes supply plenty of the antioxidants vitamin E, and beta-carotene.

Antioxidants are essential for good brain functioning and delay the effects of ageing on the brain. Vitamin E is found mainly in high fat foods such as oils, nuts, and avocados.

Only sweet potatoes provide vitamin E without fat and calories.

Vitamin A

One serving of this recipe is 285% of the vitamin A required for a person following a 2000 calorie diet.  BAM!

If you are short like me that is like 400% vitamin A… I don’t count calories, but I know from before I went vegan (when I stressed about calories ALL THE TIME) that I need about 1100 – 1200 calories a day to maintain my 5’2″ frame.  Now that I eat whole-foods plant-based I don’t need to stress…. if I notice I’m getting some extra flab, I eat more greens and it goes away.  Serious.

Low Glycemic Index

A low glycemic index is desirable and is characterized by slow absorption, a modest rise in blood glucose, and smooth return to normal. This is especially important for people with diabetes, whose good health is dependent upon stable blood glucose levels.

Diabetics and others wanting to avoid glucose highs and lows can turn to sweet potatoes, which have a low glycemic index.

Excellent Source of Potassium

Potassium plays a major role in maintaining fluid and electrolyte balance and cell integrity. Fresh fruits and vegetables are the best sources of potassium, and sweet potatoes are among the top three richest sources. Naturally low in calories and high in nutritional value.

Ways to Include Sweet Potato Fries in Your Diet

Some ideas for using these nummy, nummy fries that you can consider while they are baking, or while you are peeling and chopping them.

  • Take sweet potato fries for lunch, topped with cinnamon flavoured applesauce
  • Add leftover sweet potatoes to your next stew or soup.  That’s going to be fast…
  • You can even eat raw sweet potato fries with your favourite dip (I read this on the sweet potato marketing literature that came with them, I have never actually tried this).
  • Eat sweet potato fries for vegan breakfast with scrambled tofu and pancakes.

Let’s dig into some sweet sweet potato fries!

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*Sweet* Sweet Potato Fries The Whole-Foods Plant-Based Way

Don't buy frozen fries, make them fresh, and use orange sweet potatoes to get more antioxidants, potassium, and fibre, from a fat-free, low-glycemic index super-food!

Peel the potatoes, cut into sticks, spread on your baking sheet, sprinkle with seasonings, bake, enjoy.

See full instructions and pictures here!

Course Side Dish
Cuisine Vegan, Western
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 5 people
Calories 89 kcal
Author Jeanette Whitten


  • 4 sweet potatoes medium size
  • oven fry seasonings such as chili powder, cajun, seasoning salt


  1. Preheat oven to 425° F.  Use a foil or silicone lined baking sheet or stoneware.  No-oil required.

  2. Peel the potatoes.

  3. Cut in half or quarters, place on the round side, slice down 2-3 times to make 1 inch lengths.  Set in a pile on the flat side, cut into sticks.

  4. Spread mostly in a single layer, some overlap is fine.  No-oil required.  Really jam the sticks together, they will shrink quite a bit.  Pack as many on the sheet as you can, because I think you are going to eat these up really quick-like and be sad if you don't have enough.  In fact, I wish I had put a lot more on my sheet here. 🙁

    sweet potato fries in sticks ready for baking
  5. Sprinkle with seasonings like seasoned salt, chili powder, or cajun seasoning from Epicure.  If you have a convection oven, then fire up two sheets and cook those babies at the same time.

  6. Bake for 30 - 40 minutes.  Remove if fries start to burn.

    baked healthy sweet potato fries no-oil
  7. Serve!  In this case we had them with beet greens (with fresh squeezed lemon) and vegan chicken fingers.  It was honestly a great combo.  Spicy cajun fries, salty lemon beet greens (they are naturally salty), sweet ketchup veggie fingers - it was all really good, and pretty good for us too, right?

    cajun sweet potato oven fries with ketchup

Recipe Notes

Serving suggestions:

With Ketchup mixed with cajun seasoning, or cranberry sauce, or lemon juice.


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Green Vegetable Medley Pasta Soup (Dad’s Soup)

Green Vegetable Medley Pasta Soup (Dad’s Soup)

Green pepper, zucchini, spinach, black beans and corn are some of the key ingredients in this vegan dinner soup recipe.

Plus basil, and oregano and a base of celery, carrots and onions.

Together with a whole grain pasta, this is a satisfying vegan supper, and a great easy vegan dinner idea.

Jump to Recipe

The sweet vegetables balance out the stronger tasting ones very nicely.

It is called Dad’s soup because my husband invented it.  We have a few variations of a vegetable medly soup, this one is the green one.

It is delicious, and as soon as we say “we are having Dad’s soup!” our kids go “yay!”.

This vegan vegetable and pasta soup can look a little intimidating at first,

it’s got a lot of green vegetables in it.  So to get our kids to eat this vegan meal we started by telling them we would eat it while watching a movie.

If they ate their soup, the movie kept playing, if they didn’t eat it we would pause the movie and wait for them to eat.

That worked, and they realized they really like this soup, now it is a meal we can count on them eating.


To get this soup started,

first chop an onion, and carrots, with garlic, in a food processor, or by hand.  Slice celery and add those ingredients to the pot.

Chop zucchini next.  Larger cubes work best.

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Image of white sweet onion and carrots chopped in food processor.
Image of sliced celery on a red cutting board.
Image of chopped zucchini on a red cutting board, ready to go into a vegan soup.

Add the seasonings, and continue adding the vegetables from my recipe, saute together.

Substitute whatever green vegetables you have in your fridge, they will taste good too.

Get your pasta going.

Add the black beans, and corn.

Hold off on the spinach, so that it doesn’t get over cooked and turn the soup too green.

Image of vegetables cooking in a pot, ready for the soup broth to be added.
Image of cooked whole grain rotini pasta in a strainer.

Add vegetable broth and water,

once the vegetable broth is boiling add the pasta and spinach and cook for 3 mintues more and you are done.

Really easy!

It takes about 35 minutes from start to finish to serve this rainbow of veggie dinner soup.

Sauteing before adding the broth makes sure the vegetables are cooked through.

I hope you decide to try making this unusual and practical soup,

and let me know in the comments below what you think.

We recommend whole wheat crackers crumbled in it and some freshly ground pepper and salt to taste.

It is great as lunch leftovers too. 🙂

Image of vegan vegetable medley soup with vegetable broth in pot.
Image of Dad's Vegan Green Vegetable Soup - with all ingredients including spinach in a big soup pot.
Image of Dad's Vegan Green Vegetable Soup in two bowls with crackers.

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Green Vegetable Medley Pasta Soup (Dad's Soup)

If you have never made soup, this one is a no-fail way to start.  

With beans, and pasta, and spinach, and green vegetables, it is always gorgeous - and a hit with the kids.  

Course Main Course, Soup
Cuisine Low Fat, Whole Foods
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings 10
Calories 248 kcal
Author Jeanette Whitten



  • 1 onion white
  • 3 cups carrots diced
  • 2 garlic cloves, medium, minced
  • 3 celery stalks stalks, diced


  • 1 tsp salt
  • 1 1/2 tsp oregano
  • 2 tbsp basil dried

Assorted Vegetables

  • 2 zucchini medium, large dice
  • 1 green pepper chopped
  • 12 oz canned corn 341 mL corn, with juice
  • 19 oz black beans can 541 mL, drained but don't bother to rinse
  • 11 oz spinach frozen 300 g, chopped, thawed, not drained


  • 4 cups vegetable broth 1L
  • 4 cups water


  • 13 oz whole wheat fusili pasta 375g rotini or penne, or Gluten Free whole grain pasta


  • Herbed Sea Salt Grinder Grind over soup at the table, to taste.


  1. If you are in a hurry, then the food processor is going to be your best friend for this soup recipe.

    Process onions, carrots and minced garlic in your food processor.  Slice some celery and add these all to a large soup pot on medium heat.  

  2. Add salt, basil and oregano and cook for 5-7 minutes until the onion is translucent. Add broth and water a splash at a time if they start to stick.

  3. Chop or process and add zucchini, green pepper to the pot.  Cook for 5-7 more min.

  4. In the meantime, start another medium pot with water for pasta.  When the water boils add the pasta to it and set the timer according to the pasta package directions for al dente - probably for 9 minutes.  Give a piece a cool down and a little chew test before draining.

  5. Add the rest of the broth and water and the can of corn with it's juices to the soup pot. Turn to high until it boils, then reduce to medium low.

  6. Add the drained beans.

  7. When pasta is done, drain and add the pasta to the large soup pot.  

  8. Stir spinach into the soup and cook for 3 minutes until warmed through.

  9. Serve immediately, hot, with whole grain crackers and ice cubes on the side (to cool and so people can get more liquid if they want!).

  10. Season with salt and freshly ground pepper to taste.


What's Special About VeganEnvy Recipes?  

VeganEnvy recipes are easy, low-fat, whole-foods, plant-based and nutrition rich.  Real food my family eats, and techniques we use to cook.

I choose ingredients that are proven to prevent and reverse disease, based on scientific studies, such as those reviewed on and findings published by whole-foods plant-based (WFPB) experts featured in the Forks Over Knives (FOK) and What the Health documentaries FOK trailer.

Eating VeganEnvy recipes will make you lose weight, look better, feel better and live longer.  PLUS spend your money to cruelty free food systems, cut your environmental impact, and likely increase your compassion for, and awareness of, lives other than your own.

Adding Healthy Plant Based Meals to Your Menu is Easy!

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Easy Crustless Tofu Quiche (Whole Foods Vegan)

Easy Crustless Tofu Quiche (Whole Foods Vegan)

Vegan quiche, oil-free, tofu, crustless, eggless, great for breakfast, brunch or dinner.

Vegan Tofu Crustless Quiche Recipe


My vibrant mother brought this egg-free, gluten-free, oil-free, whole foods, vegan tofu crustless quiche to our lake house for a family vegan dinner.

I bet you have heard of making a tofu scramble, but have you graduated to the next level, and made a dairy-free, tofu, vegan eggless baked dish yet?

Try this quiche for a new vegan food!  I like it for dinner but it could be a quiche for vegan breakfast casserole, or a vegan brunch idea.

The recipe has instructions for both gluten free flours and wheat flour, take a look!

Jump to Recipe


The texture is very much like regular classic quiche, even though it is eggless and dairy-free.

Firm tofu, and GF or wheat flour, give the quiche structure, so that it holds together very well.

The firm tofu provides enough stability and the edges brown nicely in the oven, so you still get a feeling that there is a crust.

Seasonings and diced vegetables give it flavour, so that it is delicious to eat. The colors of the veggies inside make it beautiful to serve.

No crust means easy and fast

  • stir all the ingredients in a bowl or food processor,
  • plop it into a corning ware type casserole dish,
  • bake it,

and voila!

This ‘vegan eggs’ quiche goes great with asparagus.

Vegan crustless quiche, with red pepper, gluten-free, oil-free, tofu, crustless, eggless, great for breakfast, brunch or dinner.

My mom placed sliced red peppers on the quiche in the oval casserole dish, and it looked beautiful.  Unfortunately we all sat down and ate it so quickly, I forgot to take a picture.  There was only this single piece left.

Perhaps she will make it for us again one day soon.

Is egg quiche healthy?

Traditional egg quiche – no, but vegan quiche – yes!

Here are some reasons why traditional egg quiche is not healthy:

Prostate Cancer Risk and Eggs

Did you know?

Harvard researchers took more than a thousand men with early stage prostate cancer and followed them for a couple years to see if there was anything in their diet associated with a resurgence of the cancer, such as spread to the bone.

Compared to men who hardly ate any eggs, men who ate even less than a single egg a day had a significant 2-fold increased risk of prostate cancer progression.

Men who ate eggs had worsening of their prostate cancer vs. men who didn’t.

The Harvard paper suggests that the choline in eggs may increase inflammation, inflammation triggers cancer.

Vegan crustless quiche, with red pepper, gluten-free, oil-free, tofu, crustless, eggless, great for breakfast, brunch or dinner.

Colorectal and Bladder Cancer Risk from Eggs

If you are female, you aren’t safe eating eggs either.

The most convincing evidence points to egg consumption as increasing risk for colorectal cancer and bladder cancer.

People consuming approximately 1.5 eggs per week had nearly 5 times the colorectal cancer risk.

Moderate egg consumption also tripled the risk of developing bladder cancer.

Image of Cracking Egg Myths: one egg has the same cholesterol as a big Mac, with more than 60% of calories from fat? Consuming eggs can also increase the risk of cardiovascular disease by 19%, colon cancer nearly 5 times, diabetes by 68%, Lethal prostate cancer by 81%. For more information visit

Reasons to love this egg-free recipe for both sexes.

Even Better as Leftovers

This quiche, like many tofu recipes, tastes even better as leftovers because the flavours have had more time to blend throughout and it becomes more firm over time.

Thanks mom!

I hope you let us know, in the comments at the bottom,  whether you plan to, or enjoyed, this easy vegan egg free version of a classic quiche dish.

Image of Daisy Perry (my mom) presenting a piece of her gluten free easy vegan tofu quiche.


Easy Vegan Crustless Tofu Quiche - Gluten Free, Egg Free, Dairy Free

Real Vegans eat quiche!  This quiche comes together so easily with a food processor or even if you don't have one, with a fork and some chopping.  It smells wonderful as it is baking and is impressive when serving.  

Course Main Course
Cuisine Dairy Free, Egg Free, French, Gluten Free, High Fibre, Tofu, Vegan
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 8
Calories 92 kcal
Author Daisy Perry



  • 1 cup carrots shredded or diced
  • 1/2 yellow onion medium, diced
  • 2 garlic cloves, minced

Dry Ingredients

  • 1/4 cup brown rice flour I used gluten-free flours, whole wheat flour would work fine as well
  • 1/4 cup tapioca flour
  • 1/4 cup millet flour
  • 3/4 tsp baking soda
  • 2 Tbsps dried dill
  • ½ tsp dried rosemary
  • ½ tsp salt
  • ½ tsp black pepper freshly ground

Tofu Egg Replacement

  • 12.35 oz Extra firm tofu 350 g, 1 small package
  • 1/2 cup soy milk unsweetened


  • 1/2 red pepper sliced

Canada Links

  • millet flour
  • brown rice flour
  • tapioca flour


  1. Pre-heat the oven to 375F (180C).

  2. In a food processor dice the carrots, onion and garlic cloves.

  3. In a medium bowl mix the flours, baking soda, dill, rosemary, salt, and pepper until well combined.  Optionally sub 3/4 cup whole wheat flour for the GF flours.

  4. Add the carrots, onion and garlic to the dry ingredients and mix well.

  5. Add tofu to food processor and blend.

  6. Add blended tofu and soy milk to the dry ingredients and combine.

  7. Pour and press into a a 1 1/2 quart (1.5 litre) casserole dish.

  8. Garnish with sliced red peppers.

  9. Bake covered with a lid or foil for 30 minutes.  Remove lid/foil for last 10 minutes to brown.

  10. Let it cool 5 min before slicing. 

Recipe Notes

Tastes great with Frank's Red Hot sauce.

What's Special About VeganEnvy Recipes?  

VeganEnvy recipes are easy, low-fat, whole-foods, plant-based and nutrition rich.  Real food my family eats, and techniques we use to cook.

I choose ingredients that are proven to prevent and reverse disease, based on scientific studies, such as those reviewed on and findings published by whole-foods plant-based (WFPB) experts featured in the Forks Over Knives (FOK) and What the Health documentaries FOK trailer.

Eating VeganEnvy recipes will make you lose weight, look better, feel better and live longer.  PLUS spend your money to cruelty free food systems, cut your environmental impact, and likely increase your compassion for, and awareness of, lives other than your own.

Vegan meme image: "When vegetarians grow up, they become vegans."
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Adding Healthy Plant Based Meals to Your Menu is Easy!

Help others learn – share on social media!

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