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This casserole originates from an old traditional recipe calling for canned mushroom soup, canned green beans, and highly processed canned fried onion rings. As a kid, Thanksgiving dinner was not complete without this kid friendly casserole. Creating a healthy version was not only easy, it has become special in our home because the onions rings are made in house! It definitely requires a bit more time, but it’s well worth the effort if you don’t eat all of the onions rings before they make it to the top of the casserole! ________________________________________________________________

Prep time    30 minutes  

Cook time   50 minutes    

Yield               6 servings


     Breaded Onion Rings:

  • 1 large white or red onion, sliced into ¼ inch thick rings
  • 2 cups whole wheat bread crumbs
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 2 tablespoon nutritional yeast flakes
  • ½ teaspoon sea salt (optional)
  • 1 1/4 cups whole grain flour
  • 1 cup nondairy milk


  • 1 ½ cups nondairy milk
  • ½ cup raw cashews
  • 2-3 garlic cloves
  • 1 ½ tablespoon cornstarch
  • 1 teaspoon onion powder
  • ¼ teaspoon nutmeg
  • 2 tablespoons nutritional yeast flakes
  • 2 teaspoons apple cider vinegar
  • ½ teaspoon sea salt
  • ½ teaspoon black pepper


  • 12 ounces fresh mushrooms (any variety), sliced or chopped
  • 2-3 tablespoons dry white wine, for sautéing
  • 24 ounces frozen green beans, French cut or whole

    ‍ Directions

    1. Preheat oven to 425°F.
    2. In a small bowl, combine the breadcrumbs, garlic powder, onion powder, nutritional yeast flakes, and sea salt.
    3. Place the flour, milk, and bread crumb mixture into three separate bowls.
    4. Bread the onion rings by coating them in the flour, the milk, and then the breadcrumbs. You can do several onions rings at one time.
    5. Place the breaded onions onto a baking sheet lined with parchment paper or a silicone mat. Bake for 10-15 minutes or until golden brown and crispy.
    6. Place the sauce ingredients into a high powered blender and blend until smooth and creamy. Set aside.
    7. In a large fry pan over medium-high heat, sauté the mushrooms using small amounts of white wine to prevent the mushrooms from sticking. Cook for 6-8 minutes or until tender.
    8. Place the thawed green beans and mushrooms into 9 x 13 inch casserole pan. Pour the cream sauce over the vegetables distributing the sauce evenly. Top the casserole with the baked onion rings and cover with foil. Bake at 375°F for 20-30 minutes. Remove the foil and continue to bake for an additional 20 minutes.

    ✏️ Tips & Hints

    • You can soak your cashews if you don’t have a high powered blender for easy blending. This creamy white sauce can be used for scalloped potatoes, creamed corn, or even on pasta.
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