French Green Bean Casserole (Paleo, Vegan Option), in a cast iron skillet.
I was inspired to make this because I wanted a side dish for Christmas that I knew could be served to Mr. Picky and C without any complaints. Actually, this is my goal for every recipe I make - and while I may not always hit the mark, this was a complete success - quickly devoured!! I mean, who doesn't love crispy fried onions?!
The onions are super easy to make, by the way. I chose Vidalia, because I like their sweetness, but any yellow or white should also work. I personally can't vouch for red, as they aren't really as meaty as the others. (But I can give you a fun fact: Vidalia onions are Georgia's state veggie!)
Can we also talk about mushrooms for a minute? I was never a fan until several years ago, and even then, I tolerated them more than enjoyed them. Until recently. Wanting to branch out beyond the humble button variety, I bought a mixed package from Whole Foods - enoki, shiitake, oyster and porcini - which I sauteed in coconut oil. Oh my word. SO so good!! They were creamy, slightly sweet, and totally divine. I used the remaining mixture for this recipe. Now you can certainly make this dish with the button, it will work beautifully and I don't believe you'll sacrifice anything in flavor, since the onions are the main player here. But if, like me, you've been thinking of branching out in mushroom land, by all means, try one, or a mixture, of different types!
Although this recipe isn't AIP, if you are in the re-introduction stage and find green beans are OK, enjoy this!! I personally find green beans don't bother me (though I totally steer clear of nightshades) so this dish is a go in my book. Vegan? Just swap out the bone broth for vegetable broth.
This dish is a superfantastic comfort food dish. It meets all the requirements, with the added bonus of some bone broth! Throw in some protein and it's a complete meal. I know I'll definitely be making this again, since it won't be just me enjoying it. Happy holidays, friends!
Author: Alyssa Reaves
Makeover - French Green Bean Casserole (Paleo, Vegan Option)
You'll never miss the traditional after you've tried this! Rich, creamy, and satisfying, it will also be sure to please even the pickiest of non-Paleo folk.
2 medium Vidalia onions, sliced thin
1 cup coconut milk
1/2 cup coconut flour
1/2 cup arrowroot flour
1/2 tsp sea salt
Coconut, avocado, or lard for frying
1 Tbsp coconut oil (or others mentioned above)
1 lb green beans
2 shallots, diced
1 cup mushrooms, any variety, diced
3-4 cloves garlic
3 Tbsp cassava flour
3/4 cup bone broth (or vegetable broth for vegan)
3/4 cup coconut milk
Heat large pan over medium heat. Add oil.
Put coconut milk in large bowl along with onions. Allow to sit for 5 minutes.
In a separate bowl, mix together coconut and arrowroot flours and sea salt.
When oil is hot, fry in batches, dredging the onions through the flour mixture before placing in oil. *
When golden brown, place on a paper-towel-lined plate.
Preheat oven to 400. Bring a large pot of salted water to boil and cook green beans for 5 minutes. Drain and place beans in a bowl with ice water so they stop cooking. Drain and set aside.
Using the same pan you used for frying the onions (you'll get all those little crunchy bits, mmm, though you can always wipe clean if preferred), put Tbsp oil. Once oil is hot, add shallots, cooking for several minutes till softened and fragrant. Add mushrooms and saute till softened, several minutes more, then garlic, cooking just a moment or two.
Once garlic is fragrant, make the roux: sprinkle flour over veggies and whisk till coated. Slowly add bone broth, whisking to combine, then the coconut milk.
Bring to a simmer and reduce heat until thickened, about 5 minutes. Add salt to taste.
Remove from heat and add green beans and half of the fried onions. Toss so everything is well-coated, then add remaining fried onions on top.
Bake for 15 minutes and serve hot from oven.
notes* Mine took 4 batches to complete, but I used a smallish cast iron, a number 8. A larger pan will get the job done faster. Also, if you have tongs, they will come in handy here, too.