Green beans are remarkably palatable; they’re versatile and easy to cook. You can sauté or steam them, all while retaining nutrients. And when combined with cheese and a creamy mushroom sauce, they create a flavorsome and crunchy casserole.
Origins of This Green Beans Recipe
The classic Green-bean casserole has become a distinguished dish at Thanksgiving feasts. Originally, it was better known as a green-bean bake with two main ingredients, i.e., green beans and cream of mushroom soup.
Even now, families prepare it in a like manner (with modern tweaks, of course). And though we primarily feature it at Thanksgiving, you can make this at any time of year!
Tips for Making a Green-Bean Casserole
Like all tasty dishes, start with wholesome, robust ingredients. Once you know the signs of healthy green beans, you can know which to choose and avoid.
Firstly, go green, rigid, and smooth. As the name implies, you want to pick green-colored beans and avoid any discolored ones. Also, look out for a limp form; go for the firm, rigid ones that have a snap when bent. Lastly, pick smooth-textured beans, as wrinkled ones are a telling sign that they’re old or overexposed to the sun.
On the other hand, you can cook the green beans and carrots to your desired texture. If you like them crunchy, boil yours for only half the time. If you like them a little softer go with the recommended time. Be advised that boiling them for too long could risk a sloppy dish that lacks flavor.
What Makes This Dish Healthy?
For people who don’t regularly consume meat, beans are often used as a replacement source of protein (but obviously, they give protein to people the same, whether they eat meat or not!) So they’re protein-rich while simultaneously providing nutrients like zinc, iron, B-vitamins, and vitamin E.
Green beans, in addition to these nutrients, are a reliable source of fiber. A cup (125g) of cooked beans provides 16% of the recommended daily intake (RDI).
As a result, green beans (together with carrots) create a fiber-rich casserole. Fiber is one of those nutrients you don’t want to neglect. It passes through your body undigested to help regulate bowel movements and alleviate constipation. And it can help you to feel more full.
Additionally, fiber moderates blood sugar levels and is linked to lowering the risk of high blood pressure, excess weight, and high insulin levels. These are among the other factors that lead to heart disease and diabetes.
Mushrooms, too, carry undigested polysaccharides that pass through the gut unaltered. But instead, they act as potential prebiotics to promote the growth and survival of helpful bacteria and strengthen your immune system.
Best Dishes to Pair With Green Beans
A creamy green-bean casserole is sufficient to serve essential vegetables and legumes (and fungus, too) in one skillet. But to make a rounded meal, pair it with comparatively filling dishes. Here are some of our suggestions:
Mashed Potatoes
The evoked sense of creamy meeting smooth creates a wonderful sensation. And because mashed potatoes are mellow on the palate, they accompany the crunchy casserole with a pleasantly fluid texture. Sweet potato mash, or fries, also pair well with this casserole.
Roast Turkey/Chicken
You can also turn this dish into a main by adding some more high-protein foods. Turkey is a typical Thanksgiving pairing, but if you’re not feeling overly festive, use chicken instead. Meat always goes well with veggies; there’s a reason for the stereotypical meat and 2 veg!
These dishes add filling calories to the green-bean casserole while also fulfilling other food groups such as carbs and proteins. Most importantly, they complement green beans by adding wholesome flavors.
Green Beans Recipe
Ingredients
- 16 oz green beans halved
- 7 oz carrots sliced and halved
- 2 tbsps olive oil
- 10 oz mushrooms sliced
- 7 oz onions sliced
- 3 tsps garlic minced
- 2 tsps fresh thyme
- 2 tbsp all-purpose flour
- 3 tbsp heavy cream
- 1 1/4 cups unsalted chicken broth
- 1/2 tsp black pepper
- 3/4 tsp chicken bouillon
- 1/2 oz grated parmesan
Instructions
- Bring a medium-sized pot of water to boil. Add carrots and cook for 4 minutes. Remove carrots (leave the water on the heat) and drain using a slotted spoon. Add green beans to the boiling pot and boil for 4 minutes. Remove and drain.
- Heat a skillet to high heat. Add ½ the olive oil, all the garlic, thyme, flour, black pepper, chicken bouillon, and only 1 cup of chicken broth. Cook for 3 minutes. Add heavy cream and stir for 30 seconds. Remove from heat.
- Heat a skillet to low heat and add the remaining olive oil and onions. Cook for 6 minutes until they turn a caramel-brown color. Add mushroom and increase heat to medium. Cook for 10 minutes.
- Reduce heat to low and add carrots and green beans. Stir then add the sauce and the remaining chicken broth. Cook for 3 minutes. Sprinkle parmesan over the casserole and stir to mix well. Serve hot.
Nutrition
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