Preparation 20 minutes, cooking time 15 minutes (about 25 minutes if not multi-tasking)
Serves 4-6
Ingredients for beans & sauce
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1 brown onion diced
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300g mushrooms sliced
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500g beans (top & tail, cut in half)
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1/2 cup water
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1/4 cup wholegrain flour
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1 ½ cups of almond milk
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Pinch pepper
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Salt to taste only if needed
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1-2 tsp miso or soy sauce
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1 tsp vegan stock
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½ cup yeast flakes
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1/2 tbsp. arrowroot or potato starch mixed in ¼ cup cold water
For onion topping
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1/2 white or brown onion finely diced
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¼ cup of almond milk
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1 tbsp potato starch
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1/2 cup whole-wheat breadcrumbs
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¼ cup Yeast flakes
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Salt & pepper to taste
Method
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For sauce put all veggies and 1/2 cup of water in a large pan, bring to boil, lower heat and simmer covered for 5 minutes.
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Remove the beans and set aside, don’t cover them as we don’t want them to keep cooking
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Into the onion and mushroom mixture stir in the flour and cook for 2 more minutes stirring constantly.
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Add the milk slowly, keep stirring.
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Bring to the boil, stirring continually
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Add pepper, salt, miso, stock and yeast flakes
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Add beans back in and gently reheat for a few moments
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Mix starch and ¼ cup cold water, add to pan gradually while stirring
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Cook while stirring until mixture boils and thickens
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Either serve up from saucepan or serve in a heated casserole pot or platter
For onion topping
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Mix breadcrumbs with yeast flakes, salt and pepper
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Add starch to almond milk and then combine all ingredients, including diced onion, together to make a crumb
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Place on tray lined with baking paper
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Grill until crispy, be careful it doesn’t burn! Move tray around and stir a few times to help with even cooking.
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Remove from oven and top bean casserole with onion crumb.
Easy Green Bean Casserole
(Low fat)
