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Wicked Healthy Organic Green Bean Casserole

Snip, snap and love yo beans on Holiday or any other day this recipe is a trip and a keeper… (plant based vegan, gluten free, dairy free  & oil-free if you choose)

We’re expanding on the traditional dish with a twist of Wicked Hot and maybe some sophistication if we can muster that up.  As we recall Green Bean Casserole the classic version has canned condensed soup, frozen or canned green beans and some times packaged Funyuns, at least thats how we’ve seen it.   Here’s what we came up with on the full flavor WH side of things, the results are ‘swag!’ as the kids say these days.  If you leave the garnish off this is easily done oil free, gluten free, guilt free and already is dairy free. That’s a whole lot of free’s!

The key to this one is in the prep, it might take a little longer to cut all the green beans and everything so wicked thin but it’s totally worth it!


Wicked Healthy Green Bean casserole
Serves 4- 6  or two hungry people
Prep time 30 minutes ~ maybe quicker for the advanced knife skilled folks
1/2 # (LB)  Organic Petite Green Beans, cut in half and then cut in half length wise (french cut)  1/2 lg white onion, finely julienned
1 cup Crimini mushrooms, quarter cut
1 cup Shiitake mushrooms, thin julienne cut
3 garlic cloves, sliced
1 tsp oil (optional)
salt & pepper, pinch of each
Gravy base:
2 cups Parsnips, cleaned and rough cut 1” cubed
½ cup garlic, whole
¼ cup cashews, raw, soaked for a bit then drained
2-3 cups water
2 cups Organic soy milk, unsweetened
2 TBS, Sherry wine (if available)
1 TBS salt. kosher
1 TBS fresh rosemary, de stemmed and chopped
1 TBS fresh thyme, de stemmed and chopped
1 tsp fresh sage, minced
½ tsp granulated onion
½ tsp white pepper
1/2 tsp black pepper
1/2 cup Organic Leeks, cleaned, thin julienne cut
1/4 cup corn starch
1/2 tsp salt
2 cups oil for frying
 green bean casserole prep

Make the gravy~

In medium sauce pot add parsnip, garlic and cashews, add water to cover and bring to boil for 5 minutes or until parsnips and garlic is soft / remove from heat, strain

  • Add cooked mixture to blender and begin blending on low
  • Drizzle in soymilk and sherry
  • Blend on high and add white pepper, onion pow and salt.
  • Stop blending and add fresh herbs and then blend for another 10 seconds only to incorporate herbs. Don’t blend to much and make the gravy green
Prep the filling~
– Have all your miss en place ready to go, vegetables prepped and at your finger tips.
– Heat oven to 350 degrees
– blanch green beans in boiling water for 2-3 minutes, drain, cool and set aside
– In casserole dish or lodge cast iron pan as we used heat up medium heat
– Add 1 tsp oil (optional) than add julienned onions, garlic and mushrooms and sauté for a few minutes until mostly cooked
– Add blanched Green Beans and mix together with mushrooms  remove from heat
– Add about 2 cups of parsnip gravy to cover and fill the cracks between the veggies and let settle for a few minutes before baking
– Bake @ 350 degrees for about 20 minutes until it begins to bubble and brown
Prep the Garnish:
– Toss and coat prepped Leeks with corn starch
– In small sauce pot add oil bring to medium heat
– Fry leeks for a short time until crisp, remove from heat and place on paper towels
Add to top of Casserole before serving
White Gravy:
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