Green Beans, Mushroom & Onion Gratin
Ingredients
Metric
500 g frozen green beans
170 g ~ 1 can canned mushrooms, any
1 medium onion, sliced
30 g breadcrumbs
Roux:
240 ml milk | soy, oat or cashew
15 g ~ 2 tbsp nutritional yeast
10 g ~ 1 tbsp cornstarch
15 ml ~ 1 tbsp olive oil
1 tsp garlic powder
1 ½ tsp salt
US
1 lb frozen green beans
6 oz ~ 1 can canned mushrooms, any
1 medium onion, sliced
¼ cup breadcrumbs
Roux Sauce:
1 cup milk | soy, oat or cashew
2 tbsp nutritional yeast
1 tbsp cornstarch
1 tbsp olive oil
1 tsp garlic powder
1 ½ tsp salt
MAKES2 portions
PREP TIME10 minutes
COOKING TIME30 minutes
TOTAL TIME40 minutes
Steps
1Preheat the oven to 200°C (400°F) Fan. Drain and rinsed mushrooms. Add frozen green beans (take it directly from the freezer), rinsed mushrooms and sliced onions to an oiled casserole dish, preferably cast iron.
2Roast in the middle of the oven for 15 minutes.
3In the meantime, make the roux. Add milk, nutritional yeast, cornstarch, olive oil, salt and spices to a small saucepan (18 cm ~ 7 inch).
4Whisk to combine.
5Cook over low heat (induction #4) for ~ 2 minutes. Whisk continuously until the roux thickens. Set aside.
6Pour the roux over the green beans.
7Mix to coat and top with breadcrumbs. Tip: Lightly spray the breadcrumbs with olive oil.
8Bake in the middle of the oven for 15 minutes.
9Transfer to plates.
Nutritional Info
Makes 2 portions
270 Calories per portion
15g protein
42g carbohydrates
12g fiber
7g fat
270 Calories per portion
15g protein
42g carbohydrates
12g fiber
7g fat
High in Vitamins B1, B2, B3, B5, B6, Folate, C, K
High in Omega 3
High in Calcium
High in Copper
High in Iron
High in Magnesium
High in Manganese
High in Phosphorus
High in Potassium
High in Omega 3
High in Calcium
High in Copper
High in Iron
High in Magnesium
High in Manganese
High in Phosphorus
High in Potassium
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