By Natalie R. Toney M.F.A., CHA Healthy Planet Food Editor
Even though the holiday season seems to start well before Halloween, I generally don’t begin thinking of Thanksgiving or Christmas until the last fun size treat has been carried away in a jack o’ lantern of goodies! After marveling at all the costumes (and usually dressing up in one of my own), I’m grateful for those few moments of calm in the first days of November that allow for some quiet, and a chance to reflect on dear friends, festivities, and the foods that will be made in the upcoming weeks!
One of the dishes is I look forward to cooking is Green Beans Almondine with Mushrooms and Shallots, which is a fantastic and healthy alternative to the traditional green bean casserole served so often during the holidays (for those who really want the casserole style dish, you can make a version with coconut cream instead of cream of mushroom soup)! I’m quite into creating dairy/cream free and gluten free versions of family favorites already, though this is one my mom began to make at Thanksgiving for me a few years before she passed due to my aversions and allergens, and often changed up the ingredients at Christmas with Broccolini and pecans. It’s relatively easy to make, and a few fried shallots or gluten-free French-fried onions can be sprinkled in to give it that crunchy topping or texture. Green beans are full of vitamins A, C, E, and K (consult with a physician if on blood thinners) fiber, magnesium, and potassium, while almonds are a great source of vitamin E and fiber as well, along with omega 6, B vitamins, manganese, and protein. If unable to eat legumes, this recipe easily works with
broccoli or broccolini as already mentioned, asparagus, Brussels sprouts, and the almonds can be swapped out for nuts such as pecans, walnuts, pistachios, or pine nuts. Orange juice and zest can be used in lieu of lemon, and for flavor more reminiscent of that of green bean casserole, use a bit Worcestershire sauce, balsamic vinegar, gf soy sauce, or coconut aminos. Complementary veggies or fruits can be added in as well, and a few dried cranberries tossed in gives the dish even more festive flair!
Green beans Almondine, with Mushrooms and Shallots, is a dish all will be thankful for is on the table whether hosting or attending a gathering among friends and family this season or having a quiet dinner at home. There’s something in there most everyone will enjoy, and they won’t even miss the casserole!
Tips: Blanch green beans after washing and trimming ends (and removing any stray tough strands) in order to maintain crispness. Bring salted water to a boil, then cook green beans for about 3 or 4 min. before removing. Immediately place in an ice bath for 5 min. drain, then pat dry before proceeding to cook. Roast almonds, preferably in butter, or nondairy alternative, before cooking in with green beans and mushrooms. On stove top: Heat pan with 1 Tbsp butter or oil over medium-low heat, add almonds and stir to coat, continue cooking while stirring frequently (watching carefully not to burn), for about 5-7 min., or until almonds are toasted. In Oven: Preheat to 350 degrees, place almonds
on a baking sheet in a single layer tossed lightly in oil, and bake for 6-8 min.,stirring once and checking often. If roasting additional almonds, or any nuts beyond what is called for in the recipe, they can be stored at room temperature (after having cooled) in an airtight container for a week, the refrigerator for two months, and in the freezer for a year.
Ingredients:
- 1 lb. Fresh Hericot Verts,or French green beans, ends trimmed
- 1/2-1 C. Sliced cremini, button, or Bella mushrooms
- 1/4-1/3 C. Sliced almonds
- 1-2 Shallots, sliced into thin rings
- 2 Cloves garlic, thinly sliced
- 3 Tbsp. Unsalted butter, or vegan alternative (or olive oil)
- 2 tsp. Lemon zest
- 2 Tbsp. Lemon juice
- 1 tsp. Kosher salt
- 1/4 tsp. Black pepper
- 1/2-1 Tbsp. Balsamic vinegar, Worcestershire, or Coconut Aminos(opt.)
- Splash orange juice(opt.)
- Red pepper flakes(opt.)
- Parsley, Sage, or Rosemary (opt.)
- Parmesan (opt.)
- Breadcrumbs, or GF breadcrumbs (opt.)
- Crispy shallots or French-fried onions (opt.)
Directions:
Pan method: Heat 1 Tbsp. oil or butter in pan over medium, add shallots with pinch of salt and pepper, cook for 5-7 min, or until just starting to brown, reduce heat to low and shallots begin caramelizing. Remove
shallots and transfer them to a plate or dish to drain and cool. Reheat the pan and another 1 Tbsp. butter and/or oil (add more if needed) over medium-high, add garlic, cook for a couple of minutes, then add green beans and cook for a few minutes stirring occasionally. Stir in mushrooms (along with balsamic, Worcestershire Sauce or coconut aminos if using, splash of orange juice, or white wine), lemon juice and lemon zest, remaining salt and pepper, red pepper flakes. Cook for a couple of minutes, stirring to combine, and add 3/4 almonds, shallots, crispy shallots (or fr. fried onion), Immediately transfer to the dish and top with remaining almonds, crispy shallots (or breadcrumbs), Parmesan, and fresh herbs.
Oven method: Pre-heat oven to 400 degrees, spread green beans and mushrooms evenly onto a non-stick or foil lined sheet, top with shallots and garlic, drizzle oil (and balsamic, Worcestershire, or coconut aminos if using) then sprinkle salt and pepper, stir lightly to coat. Bake for 10-15 min., stir in a bit of lemon juice or orange, red pepper flakes (if using) then top with 3/4 almonds, crispy shallots or fried onions, breadcrumbs, etc. and bake for another 5-7 min. Remove, and sprinkle with Parmesan if desired, parsley (or other fresh herbs) and any remaining almonds.
Yields 4-6 servings. It can be refrigerated for 3-5 days or freeze for 3 months.