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Cover: The Gourmet Garden

16Jul 12

Green Bean Casserole

Green Bean CasseroleThis classic green bean casserole is a delightfully rich and creamy main course and a great way to get your kids to eat their green beans.  It uses rice and cornflour rather than wheat flour, so it can very easily be converted into a gluten-free dish if necessary, simply by using gluten-free soy and Worcestershire sauce.

What you’re going to need:

For the topping:

  • 2 medium yellow onions, peeled and sliced  in ¼-cm rings
  • 125g cornflour
  • Canola oil (or other light oil) for frying
  • Salt and freshly ground pepper to taste

For the casserole:

  • 60g sweet rice flour
  • 315ml milk (or soy or other milk)
  • 1 tablespoon tamari soy sauce
  • 1 tablespoon Worcestershire sauce
  • ½ teaspoon onion powder
  • ½ teaspoon celery salt
  • ½ teaspoon salt
  • ¼ teaspoon garlic powder
  • ¼ teaspoon freshly ground black pepper
  • 1 can (about 400g) cut green beans
  • 1 can (about 200g) sliced mushrooms, drained

What you have to do:

 

  1. Preheat the oven to 175ºC.
  2. Generously grease an ovenproof casserole dish.
  3. Make the onion topping: Dust the onions with cornflour or place both in paper bag and shake thoroughly.
  4. Heat 1-inch of canola oil in a heavy frying pan over medium heat. Fry a few onion rings at a time until they turn golden brown. Drain on paper towels and sprinkle with salt and pepper immediately.
  5. Stir the sweet rice flour into about 60ml of the milk until smooth. Place this mixture and the rest of the milk in a heavy, medium-sized saucepan. Add the soy sauce, Worcestershire sauce, onion powder, celery salt, salt, garlic, and pepper.
  6. Cook over medium heat, stirring constantly, until the mixture thickens.
  7. Add the green beans, mushrooms, and half of the onion topping and stir to combine. Pour the mixture into the greased casserole dish.
  8. Bake for 25 to 30 minutes on the middle rack of the preheated oven, or until the casserole is bubbling.
  9. Top the casserole with the rest of the onion topping.
  10. Return to the oven for another 10 minutes or until onions are hot.
  11.  Serve immediately.

 

Preparation Time: 5 minutes

Cooking Time: 40 minutes

Serves:  4

Difficulty: Medium

Note: If getting kids to eat their veggies is a problem, there are tons of ways to “disguise” the flavour – like in this carrot halwa recipe. Why not make the green bean casserole as the main course and the carrot halwa for dessert? You just couldn’t get any healthier!

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2 comments

  1. And this isn’t just for kids! I am 35 and still won’t eat green beans any other way than in casserole form!

    Reply
  2. They aren´t too bad in a three bean salad… served cold and dowsed in a nice vinaigrette.

    Reply

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