Gluten-Free Green Bean Casserole

by lydia on November 18, 2010

If you are anything like me, you grew up having Green Bean Casserole without fail every Thanksgiving. Not only did you have Green Bean Casserole, but you had the version with the condensed cream of mushroom soup, and those horrid French Fried Onions. As an adult I never once made Green Bean Casserole with the canned soup, but I do believe I have been guilty of using those cursed canned fried onions. Now that I am gluten free I have come up with a much healthier version of Green Bean Casserole Gluten Free. So, do not fear you can indeed have this childhood classic in a much healthier and gluten free version.

GreenBeanCass

Green Bean Casserole Gluten Free

Ingredients:

  • Serves 4-6
  • 1 pound fresh organic green beans, rinsed, trimmed and halved
  • 1 quart homemade chicken stock + 1 cup (preferable homemade)
  • 2 tablespoons cultured butter
  • 12 ounces mushrooms, chopped
  • 2 cloves garlic, minced
  • Sea salt and fresh black pepper to taste
  • Nutmeg freshly grated
  • 1 tablespoon arrowroot
  • 1 cup cream, preferably raw (not homogenized or ultra-pasteurized)
  • Onion Topping (recipe follows)
  • 2 medium onions, thinly sliced, use a mandoline if you have one to insure even thin slices
  • 1/3 cup of arrowroot or tapioca flour, plus more as needed
  • sea salt and pepper to taste

Instructions:

  1. Bring the quart of chicken stock to a boil, add green beans and cook until tender 10 minutes.
  2. Melt butter in a cast iron skillet over medium low heat.
  3. Add the mushrooms, season with salt and pepper, and cook until tender and they begin to give off some of their liquid. 8-10 minutes.
  4. Add garlic and nutmeg and cook for a few more minutes.
  5. Sprinkle the arrowroot over the mixture and stir to combine, cook one more minute.
  6. Add 1 cup of chicken stock and bring to a simmer, for 1 minute stirring well.
  7. Add cream and cook until mixture thickens about 6-8 minutes.
  8. Remove from heat and stir in the green beans and 1/4 of the onion topping. Top with remaining onion topping, place in a 400 degree oven and bake until bubbly about 15 minutes.
  9. You can make this in advance and refrigerate for up to 2 days.
  10. Bring to room temperature before baking, add the onion topping right before placing in the oven. Bake for 20-30 minutes.
  11. For the Onion Topping:
  12. Preheat the oven to 350 degrees.
  13. Combine the onions, arrowroot, salt and pepper in a bowl and toss well. Add more arrowroot as needed, if the onions are not covered. (though too much arrowroot can cause the onions to kind of 'gum' together)
  14. Butter 2 baking sheets, or line it with parchment paper and spread onions evenly over the pan being careful not to overlap too much.
  15. Place the pans in the middle 2 racks of the oven and bake until golden brown approximately 20 minutes. Toss the onions 2 to 3 times during cooking.
  16. Be careful not to burn. It is better to under cook a bit, since they will crisp up some more when you bake the casserole.
  17. These will not all be evenly crispy like the canned variety - just FYI.
  18. *Additionally, these can be made in a dehydrator if you have one.
  19. (The onion topping can be made in advance - however you may want to re-crisp them a bit before topping the casserole, by toasting them on 350 for a few minutes.)
  20. **Try adding some crumbled bacon on top or mix into the casserole for an added flavor punch!
http://divinehealthfromtheinsideout.com/2010/11/green-bean-casserole-gluten-free/

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LydiaLydia Joy Shatney is a certified Nutritional Therapist Practitioner through the Nutritional Therapy Association. Additionally, she is the chapter leader for the Weston A. Price Foundation in Delaware County, Pa. (Find the group here on Facebook). Lydia is also a member of the Nourished Living Network. Lydia founded Divine Health in March of 2010. You can find Lydia on Facebook, Twitter & Pinterest.

Lydia offers specialized step by step counseling to transform your health. Personalized consultations to suit your specific needs are offered via phone, Skype or in person. Lydia offers a variety of packages offered to suit your individual needs. Contact Lydia today for your free initial consult and to learn more about what she has to offer you!


 

 

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{ 5 comments… read them below or add one }

Dana Zia November 23, 2010 at 9:43 pm

Yummy! I will be giving this a try! Thank you ♥

Reply

lydia November 23, 2011 at 1:02 pm

Moira – yes go ahead and try any other GF flour that you can tolerate, it’s just to help give it that crispiness. Deep frying with any fat is really not a good idea, as consuming fats improperly can add to the inflammation you are already experiencing. Try gluten free and GMO free cornstarch if you like. And yes go ahead and try coconut oil, though you may be able to tolerate ghee or clarified butter.

Reply

Cheryl Cope November 21, 2012 at 11:03 am

I wish I had seen this just a couple hours ago. I succumbed at the grocery store since I did not have this healthy recipe!!!

Reply

Mackenzie November 20, 2013 at 5:44 pm

Can this be made dairy free at all?

Reply

lydia November 22, 2013 at 11:56 am

I suppose it could -though I’ve never done it that way. Let us know if you try it!

Reply

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