Gluten-Free Green Bean & Tiger Nuts Casserole | Cooking with Kimberly

cream of mushroom soup

🥗Healthier: homemade mushroom sauce

💰Cheaper: cream of celery soup

Homemade sauce can be lower in sodium and preservatives.

cheddar cheese

🥗Healthier: nutritional yeast

💰Cheaper: monterey jack cheese

Nutritional yeast is dairy-free and adds a cheesy flavor.

butter

🥗Healthier: coconut oil

💰Cheaper: margarine

Coconut oil is dairy-free and healthier.

breadcrumbs

🥗Healthier: ground nuts

💰Cheaper: crushed cornflakes

Ground nuts add healthy fats while cornflakes are less expensive.

Wash and trim the ends of the green beans.

Bring a large pot of water to a boil and add 2 teaspoons of sea salt.

Add the green beans to the boiling water and blanch for about 5 minutes until bright green.

Strain the green beans and run them under cold water or place them in ice water to stop the cooking process.

In a skillet, heat 2 tablespoons of tiger nut oil over medium-low heat.

Add 1/2 cup of sliced tiger nuts to the skillet and sauté until golden brown, then reserve them to the side.

In the same skillet, add thinly sliced Vidalia onion and sauté until caramelized and golden brown, then reserve them as well.

In the skillet, leave some oil and add 3 tablespoons of butter to melt.

Add 3 tablespoons of tiger nut flour to the melted butter and oil to create a roux, stirring continuously to avoid lumps.

Gradually add cream (or milk) to the roux while stirring to achieve a smooth consistency.

Combine the blanched green beans, sautéed onions, and sliced tiger nuts in a baking dish.

Pour the roux mixture over the green beans and mix well to combine.

Garnish with fresh herbs like parsley and dill before serving.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens