Healthy Green Bean Casserole

Healthy Green Bean Casserole

Enjoy a healthy twist on classic green bean casserole with fresh ingredients, creamy sauce made from chickpea flour and unsweetened almond milk, and rich flavor. Perfect for a satisfying side dish.

Health score
6.8 i

Recipe fits for:

Diabetes

Heart Disease

Chronic Kidney Disease

High Cholesterol

What ingredients do you need?

1 Portion
    1 teaspoon olive oil

    1/4 cup chopped yellow onions

    1 tablespoon almond meal

    1/2 tablespoon grated parmesan

    1/8 teaspoon sea salt

    1/2 cup sliced mushrooms

    1 garlic clove, minced

    1 tablespoon chickpea flour

    1/4 cup low sodium chicken broth

    1/4 cup unsweetened almond milk

    1/8 teaspoon black pepper

    120 grams of cooked green beans

Preparation

  • Cooked Green Beans: blanch in boiling water for 2-3 minutes, transfer to a bowl of ice water to stop cooking, drain and pat dry.
  • Minced Garlic: peel and finely chop garlic.
  • Chopped Yellow Onions: peel and chop yellow onions.
  • Sliced Mushrooms: clean and slice mushrooms.

Step by step Instruction

  1. Preheat the oven to 350°F (175°C).
  2. Heat olive oil in a skillet over medium heat.
  3. Add chopped yellow onions and sauté for 2-3 minutes until softened.
  4. Add sliced mushrooms and minced garlic clove and sauté for another 2-3 minutes until the mushrooms are tender.
  5. Sprinkle in chickpea flour and stir to combine.
  6. Gradually add low-sodium chicken broth, stirring constantly to prevent lumps from forming.
  7. Add unsweetened almond milk, almond meal, grated parmesan, sea salt, and black pepper to the skillet and stir until well combined.
  8. Add cooked green beans to the skillet and stir to coat them with the sauce.
  9. Transfer the green bean mixture to a baking dish and bake for 15-20 minutes, until the casserole is heated through and the sauce is bubbly.
  10. Garnish with chopped parsley, if desired, and serve.

Benefits for diabetic patients

  • Low glycemic index: This recipe contains mostly low-glycemic ingredients such as green beans, mushrooms, onions, and chickpea flour, which can help regulate blood sugar levels and prevent spikes in blood sugar.
  • High in fiber: The green beans in this recipe are a good source of fiber, which can help slow down the absorption of sugar into the bloodstream and improve blood sugar control.
  • Low in carbohydrates: This recipe is relatively low in carbohydrates, with most of the carbohydrates coming from the green beans and chickpea flour. This can help prevent large increases in blood sugar levels after meals.
  • Source of protein: The almond meal, grated parmesan, and chicken broth in this recipe provide a good source of protein, which can help stabilize blood sugar levels and keep you feeling full for longer.
  • Low in saturated fat: This recipe is relatively low in saturated fat, which can help prevent inflammation and insulin resistance, both of which can contribute to poor blood sugar control.
  • High in potassium: The green beans in this recipe are a good source of potassium, which can help lower blood pressure and reduce the risk of heart disease, a common complication of diabetes.
  • Low in sodium: This recipe is relatively low in sodium, which can help lower blood pressure and reduce the risk of heart disease, a common complication of diabetes.

Benefits for heart disease patients

  • Olive oil: Contains monounsaturated and polyunsaturated fats that can help improve cholesterol levels and reduce inflammation, which are both important for heart health.
  • Yellow onions: Contain flavonoids and sulfur compounds that can help reduce inflammation and improve blood pressure, both of which are important for heart health.
  • Almond meal and parmesan: Provide healthy fats and protein that can help stabilize blood sugar and keep you feeling full, which can help with weight management and reduce the risk of heart disease.
  • Mushrooms: Contain beta-glucans, which are fibers that can help lower cholesterol levels and reduce inflammation, both of which are important for heart health.
  • Garlic: Contains allicin, a compound that can help reduce blood pressure and improve cholesterol levels, which are both important for heart health.
  • Chickpea flour: Provides fiber and protein that can help improve blood sugar levels and reduce the risk of heart disease.
  • Low sodium chicken broth: Provides flavor without adding excess sodium, which can help reduce the risk of high blood pressure and heart disease.
  • Almond milk: Contains healthy fats and is low in saturated fat, which can help improve cholesterol levels and reduce the risk of heart disease.
  • Black pepper: Contains piperine, a compound that can help improve blood vessel function and reduce inflammation, both of which are important for heart health.
  • Green beans: Provide fiber, vitamins, and minerals that can help reduce the risk of heart disease and improve overall health.

Benefits for high cholesterol patients

  • Olive oil is a healthy fat that can help improve cholesterol levels by reducing LDL (bad) cholesterol and increasing HDL (good) cholesterol.
  • Almond meal is a good source of monounsaturated and polyunsaturated fats, which can also help improve cholesterol levels
  • Green beans are a good source of fiber, which can help lower LDL cholesterol levels.
  • Garlic has been shown to have cholesterol-lowering effects by reducing total cholesterol, LDL cholesterol, and triglycerides.
  • Mushrooms contain beta-glucans, a type of fiber that has been shown to help lower cholesterol levels.
  • Chicken broth is low in saturated fat and can be a healthier alternative to cream-based sauces commonly used in traditional green bean casserole recipes.

Benefits for chronic kidney disease patients

  • Low sodium chicken broth is used, which is lower in sodium content compared to regular chicken broth. This is important for individuals with chronic kidney disease who need to limit their sodium intake.
  • Green beans are a good source of fiber, which can help with digestion and maintaining bowel health. This is important for individuals with chronic kidney disease who may have issues with constipation.
  • The use of almond meal instead of flour can be beneficial for individuals with chronic kidney disease as it is lower in phosphorus content compared to regular flour. High levels of phosphorus in the blood can be harmful for individuals with chronic kidney disease.
  • The use of olive oil instead of butter or margarine can be beneficial as it is lower in saturated fat and higher in heart-healthy monounsaturated fat. This is important for individuals with chronic kidney disease who may be at higher risk for cardiovascular disease.

Nutritional intake

Health Score for Zucchini Noodles
Nutrient Amount per serving Source Recommended
Carbohydrates 13 g Green beans, mushrooms, onions, almond meal, chickpea flour, chicken broth 130 g/day
Fiber 5 g Green beans, mushrooms, onions, almond meal 25 g/day
Sugars 3 g Almond milk <25 g/day
Protein 8 g Green beans, mushrooms, chicken broth 56 g/day
Unsaturated fats 5 g Olive oil, almond meal, almond milk —
Saturated fat 1.5 g Parmesan cheese <10% of total daily calories
Cholesterol 2 mg Parmesan cheese <300 mg/day
Sodium 200 mg Chicken broth, sea salt <2300 mg/day
Potassium 350 mg Green beans, mushrooms, onions, chicken broth —
Magnesium 50 mg Green beans, mushrooms, almond meal 320 mg/day
Iron 2 mg Green beans, mushrooms, almond meal 8-18 mg/day
Calcium 150 mg Almond milk, parmesan cheese 1000-1300 mg/day
Vitamin D 0 IU Not present in significant amounts in this recipe 600-800 IU/day
Vitamin C 10 mg Green beans, mushrooms 75-90 mg/day
Vitamin B12 0.2 mcg Chicken broth 2.4 mcg/day
Zinc 1 mg Mushrooms, almond meal 8-11 mg/day