Low FODMAP Healthy Salad Dressing – Creamy Orange Vinaigrette – No-Oil

Low FODMAP Healthy Salad Dressing – Creamy Orange Vinaigrette – No-Oil

Low Fat, Delicious, Low Fodmap Salad Dressing

Creamy Spicy Orange Vinaigrette, with seeds instead of oil. Use oranges, and white wine vinegar.

It is easy to make your own healthy and tasty whole foods low fodmap salad dressings, if you have a blender.

I used this dressing for weeks and weeks before working on other low fodmap dressing variations.  I found it so tasty and satisfying! 

It’s sweet and spicy, and with a nice white wine vinegar and pumpkin seeds instead of oil, is creamy and kind of fancy.   Other vinegars would likely work also, as long as they are light, delightful ones.  

Being onion-free and garlic-free, it won’t upset sensitive IBS tummies, and using seeds or nuts instead of oil, means it barely separates, and is whole foods plant based.

Or, Buy Online

Also, if you want to order low fodmap salad dressings, there are some low fodmap salad dressing choices here, at the low fodmap Casa De Sante online store.

Either way, this will help you enjoy salads, without worrying about eating too many fodmaps!

Spicy Orange Vinaigrette Low FODMAP Salad Dressing – Vegan, Oil-Free, Whole Foods Plant Based

Blend fresh sweet orange or clementine segments, with a hint of ginger, pumpkin seeds, spicy crushed red pepper flakes, and white wine vinegar to create a slightly spicy and delicious low fodmap salad dressing.

The pumpkin seeds act as a thickener, and substitute for oil.  Very rich and satisfying.  See here if you are wondering, why no oil on a whole foods plant based diet?

Pumpkin seeds (reading the bag here) have 30g of protein per 100g, – 30% protein!

Plus pumpkin seeds are a good source of other really important nutrients: Magnesium, Iron, Zinc, Potassium, and fibre, and they are low fodmap, as well as nut-free.

Low FODMAP Salad Idea – With This Delicious Low Fodmap Dressing

For lunch, I’ll throw a couple big handfuls of spring greens, or chopped romaine lettuce in a large bowl.

Then I add diced green onions, crunchy fresh radishes, sliced yellow pepper, diced cucumber, and some halved cherry tomatoes.

The coolness of some of those vegetables, tames the spice of the dressing, and to me the green onions make it extra delicious!

To round out the meal, I’ll add carbs like: leftover chopped potato, wild rice, quinoa, wheat free pasta, or a slice of gluten free toast.  Also I’ll add some more protein: edamame.

Spoon the dressing generously over the top, it’s good for you after all.

Delicious!

Enjoy making your own quick and easy low fodmap salad dressing in 5-10 minutes!

For More Vegan Low Fodmap Recipe Ideas – Check out this Book

low fodmap healthy salad dressing in bottle

Low Fodmap Salad Dressing, Spicy Orange, Vegan Healthy, Low-Fat, Whole-Foods

Jeanette
Blend fresh sweet clementine oranges, with a hint of ginger, a nice light vinegar, seeds or nuts and some spicy red pepper flakes; to create a lively and delicious, rich and creamy, low fodmap salad dressing.
If you don't have pumpkin seeds, peanuts work too. The ginger is optional.
Onion-free and garlic-free, this salad dressing is low FODMAP. Also works great as a tempeh marinade or sauce. Healthy, a bit sweet, salty, and satisfying, with a spicy kick.
The seeds act as a thickener, and makes it creamy and rich. Try out different white wine vinegars, you may be surprised how different they can taste from each other.
Keeps in the fridge for 4-6 days.
Minor separation occurs, mix lightly before serving.
5 from 1 vote
Prep Time 10 minutes
Course Salad
Cuisine low FODMAP, Vegan
Servings 6
Calories 66 kcal

Equipment

  • Blender

Instructions and Ingredients
  

  • 1 cup orange 3 small mandarins or clementines, fresh, peeled
  • 1/2 cup pumpkin seeds whole, roasted and salted, or peanuts. But pumpkin seeds are more sophisticated a flavour, and more nutritious.
  • 1/3 cup white wine vinegar the better your vinegar tastes, and smells to you, the better the dressing will be
  • 1/3 cup water
  • 1/4 tsp red pepper flakes crushed, spicy, or more to taste
  • 1/2 tsp salt add more to taste
  • ½ tsp ginger powder
  • Peel the oranges and separate the segments. I don't worry about seeds, I just blend them in.
  • Add all ingredients to a high speed blender.
  • Blend until smooth.
  • Taste and adjust amounts to your preference.
  • Spoon over your salad and mix in.

Notes

Store in a container in the fridge for 4- 6 days. Slight separation may occur, stir or shake before using.
If you want it thicker, increase the amount of seeds or peanuts. 
I buy bulk pumpkin seeds at Costco. 

Nutrition

Nutrition Facts
Low Fodmap Salad Dressing, Spicy Orange, Vegan Healthy, Low-Fat, Whole-Foods
Amount Per Serving (1 /6th of recipe)
Calories 66 Calories from Fat 45
% Daily Value*
Fat 5g8%
Saturated Fat 1g6%
Sodium 222mg10%
Potassium 99mg3%
Carbohydrates 3g1%
Fiber 1g4%
Sugar 1g1%
Protein 3g6%
Vitamin A 25IU1%
Vitamin C 6mg7%
Calcium 9mg1%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword dressing, low fat, low fodmap salad dressing, salad, Whole Foods
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Rhubarb Strawberry Crisp, low-fat, vegan, gluten-free, low FODMAP, healthy dessert

Rhubarb Strawberry Crisp, low-fat, vegan, gluten-free, low FODMAP, healthy dessert

Healthy Rhubarb Strawberry Crisp – gluten-free, low FODMAP – With Oats and Optional Pecans

Our family loves fruit crisps and fruit crumbles, they are naturally vegan, and here is a method to make rhubarb crumble, with no-added-fats, with a nice crunchy topping.  

Mmmm mmm!  In this easy recipe, I used rhubarb and strawberries on the bottom, quick cooking oats and optionally ground pecan nuts on top, with no-butter, no-oil.  The topping is crispy, not soggy, and if you add them, the ground up nuts make it healthier, while adding flavour, depth and fibre!

So delicious with the warm, juicy, soft, slightly sweetened fruit and crispy oat topping.  

Lemon juice makes the topping stay together, and adds a wonderful delicious zing.  I was worried that lemon wouldn’t work with rhubarb, since rhubarb is sour, but the lemon/light sugar mix in the topping tastes soooo good!  

It’s like rhubarb lemonade!

Optionally use a food processor or blender to mix the oats, lemon, nuts and sugar together to make a crumbly, crispy, tasty rhubarb strawberry fruit gluten free crisp topping.

Or, for a stirring by hand method, that is easy to clean up, omit the nuts and mix all the ingredients in bowls, no food processor required.  

Either way, I can have this crisp ready for the oven in 20 minutes.

I used to add allspice or cinnamon, and salt, but my family told me they prefer the flavours of the rhubarb and strawberries au natural.

After making it a few times without spice, I agree!  It’s better plain.

I hope you enjoy the rhubarb in this delicious healthy dessert or satisfying snack!

It’s easy to make a homemade strawberry rhubarb crisp that is gluten-free, plant based, vegan, healthy, and low fodmap (rhubarb and strawberries don’t bother people with IBS as much as some other fruits)!

 
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Rhubarb With Leaves

Healthy Rhubarb Strawberry Crisp/ Crumble, Gluten-free, Low FODMAP, Vegan, Dessert

Jeanette
This healthy rhubarb strawberry crisp recipe is incredibly simple to make, and very tasty.  The whole foods crumble on top contains lemon juice and optionally nuts. Both variations produce a crunchy topping, pleasurable to eat with soft fruit.
Frozen pre-sliced strawberries or fresh strawberries both work fine. As do other sweet frozen fruits like blueberries.
Rhubarb is sour like a lemon, and strawberries are naturally sweet and together they transform into a comforting and delicious dessert or healthy snack. 
5 from 1 vote
Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Course Dessert, Snack
Cuisine American, Western
Servings 10 servings
Calories 266 kcal

Equipment

  • 9 x 13 Uncovered Baking Dish
  • Food Processor

Instructions and Ingredients
  

For the Fruit Filling:

  • 7 cups rhubarb diced
  • 3 cups strawberries frozen or fresh, sliced
  • 2 1/2 tbsp cornstarch
  • 1/4 cup sugar or dry sweetener of your choice

For the Crumble Topping:

  • 3 cups rolled oats quick cooking
  • 1/3 cup brown sugar I use brown sugar in the topping for the color.
  • 1 1/4 cup pecans optional
  • 1/4 cup lemon juice freshly squeezed or bottled, or orange juice
  • Preheat oven to 350° F

Prepare the Fruit Filling

  • Wash and dice rhubarb into evenly sized , 1/2 inch (1.5cm) approx pieces.  Wash and slice strawberries.
    Rhubarb Strawberry
  • Place fruit into a 9x13 ungreased baking dish.
  • In a small bowl mix cornstarch and sugar until well combined and lump free.  Sprinkle evenly over the fruit with a spoon. 

Prepare the Oat Crumble Topping

  • If using nuts: In a food processor, on high speed, blend oats, sugar, and optional pecans.  
    Once the nuts are finely ground, while processing on medium, slowly add the lemon juice to make the mixture crumbly.  
    Do not over process, or the mixture will form into balls/ be too mushy.
  • For nut free version: combine oats, sugar, and juice in a medium bowl with a spoon.
  • Taste test for sweetness and add more sugar if desired.
  • Sprinkle oat topping crumble over the fruit.  Use a spoon to break up any chunks first. 
  • Bake uncovered for 30-40 minutes.
    The crisp is done when the fruit is bubbling and the topping is medium brown in the center.

Notes

If you have less fruit, adjust the amount of oats to be less as well. 
Fresh lemon juice seems to burn more easily than bottled, watch your topping for burning when you use fresh. 

Nutrition

Nutrition Facts
Healthy Rhubarb Strawberry Crisp/ Crumble, Gluten-free, Low FODMAP, Vegan, Dessert
Amount Per Serving (1 g)
Calories 266 Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 1g6%
Sodium 37mg2%
Potassium 467mg13%
Carbohydrates 40g13%
Fiber 6g25%
Sugar 16g18%
Protein 5g10%
Vitamin A 99IU2%
Vitamin C 35mg42%
Calcium 110mg11%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword crisp, crumble, gluten free dessert, healthy dessert, healthy gluten free rhubarb crisp, low fat, low fodmap dessert, Plant Based, rhubarb, strawberries, vegan, vegan dessert, Whole Foods
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Garam Masala Baked Acorn Squash – Stuffed With Cranberry Rice

Garam Masala Baked Acorn Squash – Stuffed With Cranberry Rice

Vegan Stuffed Acorn Squash With Cranberry Rice & Garam Masala

Oh acorn squash – how I thought you were disgusting when I was a child, and, now I know what it takes to make you delicious!

Many adults aren’t squash fans, probably because their family didn’t serve it very well.  This recipe can change all that.

Healthy Vegan Baked Acorn Squash – No-Oil, Whole-Foods Plant-Based

Most people don’t know how to stuff vegetables, do they?   The ones I know anyways, are wowed when presented with a flavourful rice filled acorn squash.

No need to be impressed folks, because this stuffed acorn squash recipe is a dead easy meal to make.

Downright relaxing for the cook actually.

Jump to Recipe

Roasted With Wild Rice, Dried Cranberries, Garam Masala, Spinach and Black Beans

This whole-foods plant-based (wpb) oil-free roasted and stuffed acorn squash is extra deliciously complex, because the whole grain wild rice (any nice healthy whole grain rice should do) has extra scrumptious dried cranberry bits in it, plus the east Indian dessert pepper spice Garam Masala.

Nutrition Facts
Garam Masala Baked Acorn Squash - Stuffed With Cranberry Rice
Amount Per Serving (1 / 4th of recipe)
Calories 568 Calories from Fat 18
% Daily Value*
Fat 2g3%
Sodium 727mg32%
Potassium 1617mg46%
Carbohydrates 125g42%
Fiber 18g75%
Sugar 21g23%
Protein 20g40%
Vitamin A 4325IU87%
Vitamin C 37mg45%
Calcium 170mg17%
Iron 6.1mg34%
* Percent Daily Values are based on a 2000 calorie diet.

You can buy Garam Masala in the ethnic section of your grocery store.  I have a large bag of it, it goes nicely with fruit as well, like apple slices before bed, or on oatmeal.

Garam masala, cranberries, and acorn squash are a great combo.  Very romantic.

Plus, I’ve stirred some spinach ribbons, and optionally black beans, through this sticky sweet, spicy, rice, making things very much more interesting.

Can You Eat the Skin of Acorn Squash?

I looked it up and people said that the skin of acorn squash is edible if cooked long enough, so I announced this to my family, when serving them, they promptly all said “no thanks”.

Then I proceeded to try some of the skin on my squash, spit it out, and declared it was much too tough.

“Told you so” my husband said.

I would not encourage others to enjoy eating the skin.

Do enjoy the rest though. 🙂

FODMAP rating – without the black beans this recipe is Low FODMAP.  With the black beans, be sure to used canned, eat 1/4 cup or less of the canned beans and it is moderate FODMAP.

vegan garam masala cranberry rice stuffed acorn squash

Garam Masala Baked Acorn Squash - Stuffed With Cranberry Rice

Jeanette
Stuffed acorn squash presents well at any family gathering or dinner party, such as Thanksgiving, Christmas and Easter.  The warm, peppery and sweet seasonings pair perfectly with fall and winter weather.
I can't over-emphasize how easy this dish is to make, but makes you look like a fairly accomplished cook.  As long as you have time to cook rice, it will come together 5 minutes after the rice is done.
This vegan no-fat version has dried cranberries, rice, spinach and optionally black beans, so it can easily serve as your entire meal.  
No ratings yet
Prep Time 10 minutes
Cook Time 45 minutes
Total Time 45 minutes
Course Main Course, Side Dish
Cuisine Indian, Western
Servings 4 people
Calories 568 kcal

Instructions and Ingredients
 
 

  • 2 cups wild rice or other healthy whole grains, like short grain brown rice, brown basmati rice, or quinoa
  • 4 cups water or as per rice package instructions
  • 1/2 tsp salt
  • 3 tsp garam masala
  • 1 cup dried cranberries I use Craisins (sweetened)
  • 2 acorn squash small, or 1 large, washed and halved
  • 5 cups spinach finely chopped
  • 398 ml black beans, can small can, optional - if you are serving as a meal rather than a side dish
  • Preheat oven to 400F
  • Add rice, water, salt, garam masala and cranberries to a pot on high heat.  Bring to a boil, immediately reduce to low simmer, and cook for 45 minutes, or as per rice package instructions.  Check and stir often, to prevent the cranberries from burning.   If the rice is not soft once the water is gone, add more water and cook longer.  The dried cranberries can absorb liquid the rice needs.
  • Break stem off acorn squashes (if there is one).  Cut in halves.  Scoop out the seeds and strings.  Sprinkle with pepper and salt, place cut side down on a baking sheet and bake for 30 - 45 minutes (timing will depend on the size of the squash).    
  • Once the rice is done, turn off the heat.  Stir chopped spinach into the rice so it 'melts'.
  • If using, drain and rinse black beans, add to rice mixture.  Let sit for a few minutes to warm the beans.
  • Once done, remove acorn squash from the oven.  The squash should be soft all the way through.
  • Spoon spinach, black bean, cranberry, rice mixture into squash, you should be able to pile it quite high, serve warm.

Notes

Omit the black beans to make this recipe a side dish. 
Goes well with lentil loaf at holidays.
Cut large squash into quarters before serving.
 

Nutrition

Nutrition Facts
Garam Masala Baked Acorn Squash - Stuffed With Cranberry Rice
Amount Per Serving (1 / 4th of recipe)
Calories 568 Calories from Fat 18
% Daily Value*
Fat 2g3%
Sodium 727mg32%
Potassium 1617mg46%
Carbohydrates 125g42%
Fiber 18g75%
Sugar 21g23%
Protein 20g40%
Vitamin A 4325IU87%
Vitamin C 37mg45%
Calcium 170mg17%
Iron 6.1mg34%
* Percent Daily Values are based on a 2000 calorie diet.
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Italian Cornmeal Zucchini Polenta – 20 minutes

Italian Cornmeal Zucchini Polenta – 20 minutes

Easy Vegan Zuchinni Cornmeal Italian Polenta

Turn a Bag of Cornmeal into Italian Creamy Zucchini Polenta, FAST – with Savoury Seasonings

Nutrition Facts
Vegan Italian Cornmeal Zucchini Polenta - 15 minutes - Fat-free
Amount Per Serving (1 / 4th of recipe)
Calories 177 Calories from Fat 27
% Daily Value*
Fat 3g5%
Saturated Fat 1g6%
Sodium 309mg13%
Potassium 408mg12%
Carbohydrates 33g11%
Fiber 5g21%
Sugar 3g3%
Protein 6g12%
Vitamin A 186IU4%
Vitamin C 17mg21%
Calcium 24mg2%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.

I’d never made polenta from scratch before.  Have you?

I didn’t know you could make a vegan, fat-free, polenta (think corn porridge!) using cornmeal, for dinner, and that it would only take 15 – 20 minutes.

It’s really easy and very yummy when you add some seasonings and zucchini to it.  The zucchini keeps it moist and stops it from hardening as much, as it cools.

Jump to Recipe

Cornmeal polenta is faster than pasta, easier than potatoes, speedier than quinoa, quicker than rice, and seriously lip smacking good.raw cornmeal for vegan polenta

If you do know how to make polenta, then you probably agree, making creamy vegan cornmeal polenta is really easy, and naturally tastes great as a no-oil gluten-free whole-grain plant-based quick easy vegan side-dish.

Simple Creamy Vegan Polenta

Boil water, add seasonings and extras (if any), add cornmeal, wait a few minutes, done!

My kids probably would have preferred if I left out the seasonings and extras.

But… I still had 4 zucchini squash from my neighbours and aunt taking up most of my counter ledge.

Must. Use. More. Zucchini. Autumn harvest and all.

So I created this shredded zucchini polenta recipe that turned out wonderfully.

Simple Creamy Vegan Polenta with Zucchini and Italian Seasonings

Boil water, food process a generous sized zucchini (mine made 4 cups), add salt, Italian seasonings like oregano, and rosemary, with generous pepper, add zucchini to the water, stir in cornmeal, wait 5 minutes, voila!

Savoury, vegan, fat-free, gluten-free, low FODMAP (for us folks with IBS), Italian style polenta.

Feeding Vegan Children – Skip the Green Bits

My kids were disappointed that the polenta had the seasonings, and the green bits of zucchini skin.

If you are feeding vegan children who are picky about mixed in green things, like mine, I would suggest you peel the zucchini and make the polenta with just salt, pull the kids portions out, then quickly add remaining seasonings for the non picky eaters.  Serve broccoli or something else green on the side, full transparency kids.

Fast

I say quickly, because cornmeal thickens up real fast in boiling water, I was very surprised, and pleased by this.  It is why I suggest adding the spices before the cornmeal in the recipe below, otherwise it is tricky to stir them into the thickness.

I ended up with lumps, and discovered they are very tasty, so don’t worry about those.  What a great easy carb for a supper on a busy night.  Polenta weekly from now on?!

Mmmmm Kind of Texture

The polenta is such a comforting texture when it is warm, like thick porridge, but more smooth, sophisticated, and appropriate for dinner.

Is this what grits are?  I really don’t know.

As soon as I find out, I will share my knowledge with you, it’s my mission.

To make vegan families the norm.

FODMAP rating – low FODMAP.  For people with IBS, no onions in this dish, and cornmeal is low fodmap, yay!

Vegan Dinner Idea Italian Cornmeal Zucchini Polenta

Vegan Italian Cornmeal Zucchini Polenta - 15 minutes - Fat-free

Jeanette
Take water, a bag of cornmeal, a zucchini, oregano, rosemary, salt and pepper and turn it into a filling, lip smacking, yummy, warm, vegan comfort food, that comes together so fast and tastes wonderful.
Whole-grains, gluten-free, plant-based, no-oil.  Tastes a bit like thanksgiving.
Use a food processor to prepare the zucchini, peel it first if serving picky children, throw it in some boiling water with the seasonings, add cornmeal, stir and wait 5 minutes for the cornmeal to cook.  
Very simple.  Very cozy.  Very smooth and full of taste.
Great recipe to try on a night you are running late and looking for a fast, easy, simple, vegan carb/starch side-dish for your supper.
No ratings yet
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 15 minutes
Course Side Dish
Cuisine Italian
Servings 4 servings
Calories 177 kcal

Instructions and Ingredients
 
 

  • 3 cups water
  • 3 cups zucchini approximate, coarsely shredded in food processor, or grated. One large zucchini.
  • 0.5 tsp salt
  • 0.25 tsp black pepper or to taste
  • 1 tbsp nutritional yeast optional, truly, you won't miss it
  • 0.5 tsp oregano dried, or 1/2 tbsp fresh
  • 0.5 tsp rosemary or thyme, dried, or 1/2 tbsp fresh
  • 1 cup cornmeal cornmeal
  • Grate or food process zucchini. Peel first if serving to picky children, or picky adults.  Add zucchini and water to a large saucepan, stir to combine and bring to a boil.
  • Add salt, pepper, oregano, rosemary, and nutritional yeast, if using.
  • With water / zucchini and spices bubbling, add cornmeal in a thin stream, stirring with a wooden spoon to incorporate.  
    raw cornmeal for vegan polenta
  • Turn heat to low.  Keep stirring over low heat for at least 5 minutes as the cornmeal cooks and loses it's raw taste. It thickens into polenta very quickly, which is why it is important to have the seasonings in the liquid before the cornmeal. Otherwise it is tricky to stir it all together.
  • Taste test (blow on it, don't burn your tongue!) and adjust seasonings to your preference.
  • After the cornmeal has been cooking, it should get thick, turn off heat, let it sit 5 more minutes, then it should be ready to serve.  The longer the polenta sits, the thicker it will get and the herbs will mellow out.  Oregano can be quite strong, I find it tastes better the longer it sits, and is really nice as leftovers.
    Creamy fat-free vegan zucchini cornmeal polenta
  • Snip green onions or chives overtop when serving, some people like this with freshly squeezed lemon as well, or cranberry sauce.
    vegan no-oil cornmeal polenta with zucchini

Notes

Stir in black beans before serving if you are looking to add a vegan protein.
Serving ideas, with:
carrots sautéed in water, add spinach and fresh dill when carrots are almost done.
kidney beans or chickpeas and canned mushrooms microwaved in a steamer dish, seasoned with cumin or chili powder and freshly squeezed lemon.  
a nice dark leafy greens salad.
cranberry sauce.

Nutrition

Nutrition Facts
Vegan Italian Cornmeal Zucchini Polenta - 15 minutes - Fat-free
Amount Per Serving (1 / 4th of recipe)
Calories 177 Calories from Fat 27
% Daily Value*
Fat 3g5%
Saturated Fat 1g6%
Sodium 309mg13%
Potassium 408mg12%
Carbohydrates 33g11%
Fiber 5g21%
Sugar 3g3%
Protein 6g12%
Vitamin A 186IU4%
Vitamin C 17mg21%
Calcium 24mg2%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Mention @veganenvy or tag #veganenvy!

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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.

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

Green Bean Casserole With Croutons

Jeanette
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.
No ratings yet
Prep Time 25 minutes
Cook Time 25 minutes
Total Time 50 minutes
Course Main Course, Side Dish
Cuisine Vegan, Western
Servings 7 servings
Calories 135 kcal

Instructions and 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
  • Heat the oven to 375 degrees F.  Take out a large sized casserole dish, no lid required.
  • 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
  • Prepare a batch of my 10 minute lentil Gorgeous Vegan Gravy.
    Low FODMAP Lentil Vegan Gravy
  • Drain and put the green beans into the baking dish, pour the lentil gravy over top and stir to cover the beans.  
  • Prepare topping: in a small bowl, combine chives, sage, thyme, rosemary, almond flour, pepper, and salt. 
  • 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
  • Top beans with the croutons, and sprinkle the herb mix overtop. 
  • Bake uncovered, until everything is hot and bubbling, about 20 to 25 minutes.
    Vegan Green Bean Casserole Topping

Notes

Fresh herbs add amazing flavour, but dried herbs work also!
Adapted from Tyler Florence.

Nutrition

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.
Tried this recipe?Mention @veganenvy or tag #veganenvy!
 
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