Traditional Green Bean Casserole requires a complete makeover job to make it paleo-friendly… or rather, human-being-friendly.
After all, there are very few items of actual, recognizable, pronounceable foods in the popular Campbell’s Mushroom Soup and French’s French Fried Onions. Take a look:
Cream of Mushroom Soup contains Mushrooms, Vegetable Oil (Corn, Cottonseed, Canola, and/or Soybean), Modified Food Starch, Wheat Flour, Contains Less than 2% of: Salt, Cream (Milk), Whey (Dehydrated), Soy Protein Concentrate, Monosodium Glutamate, Yeast Extract, Flavoring, Garlic (Dehydrated).
French Fried Onions contains Onions, Palm Oil, Wheat Flour, Caramelized Onion Seasoning (Sugar, Salt, Yeast Extract, Natural Flavors (Including Extractives of Onion), Maltodextrin, Citric Acid, Malic Acid, Disodium Inosinate and Disodium Guanylate, Canola Oil (as a Processing Aid), Tapioca Dextrin, Gum Arabic, Calcium Silicate and Silicon Dioxide) and Dextrose.
If you don’t recognize an ingredient, your body won’t either. Do you recognize soy protein concentrate, disodium inosinate, or calcium silicate?
My Paleo Green Bean Casserole, conversely, contains only human-being-friendly food: vegetables, herbs, coconut milk, ghee, broth, hazelnuts.
About the Ingredients in Paleo Green Bean Casserole
Homemade Cream of Mushroom Soup is a recipe I designed for the specific purpose of green bean casserole. It owes a rich, silky texture to plenty of mushrooms and a bit of coconut milk.
Shallot + Hazelnut Topping takes the place of processed fried onions. I call the topping for this casserole “veggie crack” – it makes any vegetable dish addicting.
- One batch of my Paleo Cream of Mushroom Soup,recipe here
- 2 lbs. green beans, trimmed and halved
- 1 cup hazelnuts
- 1 Tbs. ghee or coconut oil
- 2 large shallots, diced
- Salt, to taste
- Fresh thyme
- Prepare the Cream of Mushroom Soup and keep warm set aside. Or, make it a few days ahead and reheat before preparing the casserole.
- Bring a pot of water to a boil and add a big pinch of salt. Boil the green beans until tender, about 5 minutes. They should still be green, and not mushy. Drain and set aside.
- Meanwhile, toast the hazelnuts. Place the hazelnuts in a saute pan over medium heat for a few minutes. You'll start to smell them and see the skins crack. At that point, transfer them to a kitchen towel. Wrap them in the towel and rub vigorously to remove most of the skins. Remove the toasted nuts and chop them.
- In another saute pan, heat the ghee over medium heat. Cook the shallots, stirring frequently, until soft and golden (about 7 minutes). Add a pinch of salt and pepper, the chopped hazelnuts, and about a teaspoon of fresh thyme. Set aside.
- Combine the green beans and soup with salt, to taste. Keep warm in the oven until ready to serve and top with the hazelnut mixture right before serving.