Using Dr. Oz’s 10 super foods, I developed this “eat clean” nutritious green bean casserole dish for the Thanksgiving feature story of Natural Health magazine. Pumpkin seeds are the dish’s superfood. Although our family has always enjoyed green bean casserole, I am aware that there are two distinct groups of people: those who adore it and those who detest it. As for me, I never really enjoyed mushroom soup poured over green beans even before I became passionate about eating and cooking healthfully. Add entire pumpkin seeds as a garnish.
| Prep Time: | 10 mins |
| Cook Time: | 28 mins |
| Total Time: | 38 mins |
| Servings: | 4 |
| Yield: | 4 servings |
Ingredients
- 1 tablespoon sea salt
- 1 pound fresh green beans, trimmed
- 2 tablespoons extra-virgin olive oil, divided
- 1 tablespoon minced garlic
- 1 (8 ounce) package baby portobello mushrooms, stemmed and roughly chopped
- salt to taste
- ½ teaspoon ground white pepper, or to taste, divided
- 2 tablespoons white whole wheat flour (such as King Arthur®)
- 2 tablespoons whole milk (such as Natural by Nature®)
- ½ cup pumpkin seeds
- ¼ cup whole wheat panko bread crumbs
- 2 teaspoons extra-virgin olive oil
Instructions
- Preheat oven to 425 degrees F (220 degrees C). Grease a 9×13-inch glass baking pan.
- Fill a large bowl with cold water and ice to make an ice bath.
- Fill a large pot with water and add 1 tablespoon salt; bring to a boil. Add green beans; boil until fork-tender, 5 to 6 minutes. Drain beans in a colander and immediately plunge them into the ice bath. Drain again. Pat dry with a kitchen towel or paper towels.
- Heat 1 tablespoon oil in a large skillet over medium-high heat. Add garlic; saute for 1 minute. Add mushrooms; saute until softened, about 5 minutes. Season with salt and white pepper. Remove from heat. Toss in the cooked green beans. Transfer mixture to the baking pan.
- Heat 1 tablespoon oil and flour in the skillet over medium-high heat. Cook, whisking constantly, until incorporated, about 1 minute. Add milk slowly, whisking until the roux is creamy and smooth, about 2 minutes. Season with salt and white pepper. Add roux to the pan, tossing to coat the green bean-mushroom mixture.
- Combine pumpkin seeds, bread crumbs, and 2 teaspoons oil in a food processor. Pulse about 10 times until ground. Season with salt; pulse once more. Top green bean-mushroom mixture with the pulsed pumpkin seed mixture.
- Bake in the preheated oven until top is golden brown, about 10 minutes.