If you are interested in changing your diet to reduce LDL (the bad cholesterol) it is a good idea to avoid animal fats (meat and dairy products). This delicious bean and mushroom casserole I make at Thanksgiving can be enjoyed year round. Here is a vegan recipe that is much tastier than the mushroom can version:
2 cups freshly steamed green beans or 2 cans of French cut green beans
1 package fresh mushrooms (about a cup when sauteed)
1 ½ cup almond milk/non-dairy milk
1 ½ tbsp flour
2 tbsp cooking oil
1 can or 2 cups French Fried Onions
1 tbsp soy sauce
1 tbsp balsamic vinegar
1 tsp Italian spice mix
1 tsp Italian spice mix
¼ tsp nutmeg
Salt and pepper to taste
1. Let beans drain if using canned beans. Clean and cut mushrooms in ½ inch pieces. Saute on low heat until liquid is gone, about 15 – 20 minutes.
2. Heat oil in sauce pan and add flour. Stir until all is well mixed and slightly brown. Slowly add non-dairy milk while stirring. Once the sauce has thickened, add soy sauce, nutmeg, vinegar and salt and pepper to taste.
3. Save ½ cup French onions for topping and mix the sauce with mushrooms, fried onions and beans in an oven proof form.
3. Save ½ cup French onions for topping and mix the sauce with mushrooms, fried onions and beans in an oven proof form.
4. Top with remaining onions and bake at 350 F about 30 – 40 minutes until the onions have a nice crispy look.
You can prepare up to step 3 the day before and add the remaining 1/2 cup of fried onions right before baking.