Green bean casserole is a prerequisite for most Thanksgiving meals. It’s like the “No shoes, no shirt, no service” sign posted on the door of restaurants and convenience stores. “No green bean casserole, no entry.”
But the traditional Campbell’s version of this beloved casserole contains a processed can of cream of mushroom soup, goes against a real food and unprocessed lifestyle policy. The soup contains some questionable ingredients such as: vegetable oil (corn, cottonseed, canola, and/or soybean) that are most likely non-GMO, monosodium glutamate, soy protein concentrate, yeast extract, and the ambiguous “flavoring.” The entire can also contains over 1,500 milligrams of sodium.
I know what you’re thinking – it’s just one time per year and it won’t hurt to indulge this one time, right? But here’s the thing – how will your guests ever get turned on to the idea of real food if they aren’t exposed to it? How will they ever know that the homemade version of a favorite dish can be just as good – even better – than the original version? If you are striving for an unprocessed Thanksgiving this year, try this made-from-scratch green bean casserole.
You can prepare the cream of mushroom soup a few days in advance but it is best to prepare the onions just before topping the casserole.
Made from Scratch Green Bean Casserole
Servings = 6
4 cups green beans**
½ cup milk
1 teaspoon soy sauce
For the cream of mushroom soup:
2 cloves garlic, minced
1/2 small onion, diced
1/2 cup mushrooms, diced
1/4 cup butter
1/4 cup whole wheat flour
1 cup milk
3/4 cup chicken broth
For the onions:
1 small onion, thinly sliced
1 cup milk
1 cup whole wheat flour
Oil or butter for frying
For the soup: Sauté garlic, onion and mushrooms and set aside. Melt butter over medium heat. Whisk in flour. Cook for about 2 minutes. Add milk and broth. Add sautéed garlic, onion and mushrooms.
Bring to a boil; reduce heat and simmer, stirring occasionally, until it reaches desired consistency (about 10-15 minutes). Season to taste with salt and pepper.
To assemble the casserole: Combine green beans, ½ cup milk, soy sauce and cream of mushroom soup in a 1-1/2 quart casserole. Bake at 350 degrees for 25 minutes or until mixture is hot and bubbly. Sprinkle with fried onions. Bake for 5 minutes or until the onions are golden brown.
For the onions: While the casserole is baking, soak onions in milk for 5 minutes. Dredge onions through flour to coat. Heat oil or butter in large skillet and fry onions in batches, stirring as needed to brown evenly. Drain on paper towels and season to taste.
*Please use organic ingredients when possible.
** You can use canned and drained beans, or frozen and thawed beans, or fresh beans that have been steamed.