Stovetop Green Bean Casserole
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What’s in This Issue?
The Recipe
The recipe is Stovetop Green Bean Casserole, this recipe was initially posted on PlantBasedProof.com and you can view detailed instructions there.
Now seemed like a great time to put out some holiday side dishes, although this is hearty enough to be a meal all by itself.
This is another of the simple one-pot, almost, dump-dinner (I still don’t like that term, ideas?), and aside from the crispy onion topping everything else can simply be thrown in a pot for 10-15 minutes and you come back to a complete meal.
A Pinch of Vinegar: No-Added Salt Cooking Basics
Cooking with flavor and without salt can seem daunting, if not impossible, but it’s all about seasoning.
Here I’ll talk about seasoning your food with acids like vinegar, lemon, and other acids for an upcoming article on No-added Salt similar to the article/guide on Oil-Free cooking.
10 Top Traditional Spice Blends
Another way to add flavor to foods is with spices. Here are 10 traditional herb & spice blends to make your meals much more enjoyable without much effort.
Read more below…
🔪 The Recipe: Stovetop Green Bean Casserole
⏲️ Estimated Time: About 20-30 minutes.
🍽️ Servings: Around 3-4 servings (~$1.39 USD ea.)
💵 Cost to make: Around $4.18 USD / $5.84 CAD
🕹️ Difficulty: Quick & Easy – Partial Dump Dinner
Nutrition Facts
Serving size 1/3 of the recipe
🔥 237.3 Calories (11.9% DV, based on 2,000 calories)
🧈 7.6g Fat (11.7% DV of 65g)
– 🥓 Saturated Fat: 1.1g
– 🚫 Trans Fat: 0.0g
– 🌰 Polyunsaturated Fat: 3.1g
– 🥑 Monounsaturated Fat: 2.6g
🥚 Cholesterol: 0.0mg (0.0% DV of 200mg)
🧂 16.6mg Sodium (0.7% DV of 2,300mg)
🌾 36.2g Carbs (2.8% DV of 400g)
🥬 9.8g Fiber (34.9% DV of 28g)
– 🍬 Sugars: 8.7g (17.4% DV of 50g)
💪 11.2g Protein (22.3% DV of 50g)
🍌 651.3mg Potassium (13.9% DV of 4,700mg)
🦴 103.5mg Calcium (8.0% DV of 1,300mg)
🔩 3.4mg Iron (19.1% DV of 18mg)
🌤️ 0.1mcg Vitamin D (0.1% DV of 50mcg/2000IU) use the maximizing mushroom trick to make this > 100%!Use the maximizing mushrooms trick to make the DV of vitamin D > 100%!
Coming Soon
Holiday Thanksgiving (Puritan) Sandwich. This is a packed WFPB homemade sandwich with wheat-free stovetop/no-bake sesame seed bun, shaved lentil “turkey,” Mashed potato mayo, mushroom gravy, and cranberry jam!
This meal is probably my most involved, but still only needs 1 pot, 1 pan, a spice grinder, and about 45 to 60 minutes, from scratch.
Stovetop Green Bean Casserole - Partial Dump & Go
A Pinch of Vinegar
Salt is just one of many seasonings and salt isn’t supposed to make food salty, it’s supposed to enhance the flavor that is already in the food.
Using smaller amounts of different acids will allow us to do the same thing when cooking. When I say acids I mean any type of vinegar or citrus.
We are cooking with acids and cooking is the key term here. This will not apply to cold foods since cooking with acids changes the properties of the foods and the acid.
Timing Matters
When using acids in your cooking, it's essential to wait after adding them. Allow the dish to cook for at least 60 seconds on a medium heat. This waiting period helps to mellow the sharpness of the acid, allowing it to act as a seasoning to bring out the flavors rather than overpowering the dish and becoming a flavor itself.
Acids
Here are some of the main ones I use in my daily cooking.
Apple Cider Vinegar
Apple cider vinegar (ACV) is a versatile ingredient that works well in most cooked recipes, savory or sweet. ACV is the most similar to salt in that it helps to bring out all the balanced flavors of a food. It also good at bringing out the natural sodium/salty flavor in higher-sodium foods like celery etc.
When used in smaller amounts, it can enhance the overall flavor of your dish, much like salt. Cooking with ACV brings out its natural sweetness and tang.
Best For: Almost anything cooked that you would add salt to. Use about 2x more ACV as salt for a replacement.
Balsamic Vinegar
Cooking with balsamic vinegar amplifies the richness and depth of creamy, savory, and rich dishes and adds a touch of sweetness. For sweet dishes, it will also work in small amounts but can impart a bitter flavor if too concentrated—it’s usually better to use red wine vinegar for sweet dishes like desserts and maybe a touch of balsamic.
It’s great in most Italian sauces like tomato, alfredo, and everything in between. It can also be used with other spices like ginger, garlic, and onion/mushroom in Asian cooking, as a soy sauce alternative.
Ideal For: Rich or creamy sauces or hearty roasted vegetable dishes.
Lemon Juice
Cooking with lemon juice serves as a midway point between apple cider vinegar and white vinegar. Less “salty” than ACV and less tangy than white vinegar.
When cooked, it can enhance flavors like salt, but it also bring out tangy, or cheesy flavors (like from nutritional yeast) without overpowering the dish with either. It also adds a brightness even when cooked that lifts the overall profile of many recipes, making it a great addition to a variety of dishes.
Use In: Cheese sauces to add a more mild cheesy taste, any dish that needs mild seasoning and tang.
Red Wine Vinegar
Red wine vinegar enhances sweetness and fruitiness of a dish when cooked, making it a delightful addition to hot desserts and sweet sauces. It really can bring out the sweet and fruitiness of things like berries and other fruit.
Ideal For: Hot desserts and sweet sauces or anything that needs a bit of fruity sweetness.
White Vinegar
White vinegar adds a tanginess that can lend a cheesy or fermented flavor to cooked plant-based dishes. When heated, it retains its tang, making it ideal for recipes that need a bright kick.
Best For: Cheesy sauces or fresh “pickled” vegetables or condiments like relish.
White Wine Vinegar
White wine vinegar is perfect for balancing rich dishes that don’t require much sweetness. Its light acidity can cut through heaviness, enhancing the flavors of sauces and grain-based dishes.
Great For: Savory cream sauces to add a touch of brightness without adding too much sweetness.
More about this and much more in the Reducing Added Salt Guide.
If you enjoyed these tips let me know and I’ll see if I can dig up some more. If I’ve made any mistakes or anything doesn’t make sense then please let me know :)
10 Traditional Spice Blends
Here are 10 traditional spice blends that will make your meals more exciting and add variety to your cooking repertoire. Whether you’re looking to create comforting Italian pasta, a zesty Mexican taco night, or an aromatic Indian curry, these blends offer endless possibilities to enhance your dishes without the need for added salt or oil.
These aromatic ingredients not only add complexity and depth to your meals but also introduce a world of culinary traditions right in your kitchen.
Grind all mixes before using.
1. Italian Herb Blend
Ingredients:
2 tsp dried basil
2 tsp dried oregano
1 tsp dried thyme
1 tsp dried rosemary
1 tsp garlic powder
1 tsp onion powder
Uses: Pasta sauces, roasted/sauteed vegetables, pizza, and salad dressings.
2. Herbes de Provence
Ingredients:
2 tsp dried thyme
2 tsp dried basil
2 tsp dried rosemary
1 tsp dried marjoram
1 tsp dried lavender (optional)
Uses: Mediterranean dishes, roasted vegetables, marinades.
3. Cajun Seasoning
Ingredients:
1 tbsp paprika (non-smoked)
1 tsp onion powder
1 tsp garlic powder
1 tsp dried thyme
1 tsp dried oregano
1/2 tsp cayenne pepper (adjust for heat)
1/2 tsp black pepper
Uses: Jambalaya, gumbo, or other similar dishes.
4. Taco Seasoning
Ingredients:
1 tsp chili powder
1 tsp cumin
1 tsp onion powder
1 tsp garlic powder
1/2 tsp oregano
1/4 tsp black pepper
Uses: Tacos, burritos, chili, beans, and mexican dishes.
5. Indian Curry Powder
Ingredients:
2 tbsp coriander
1 tbsp cumin
1 tsp turmeric
1 tsp ginger powder
1 tsp cinnamon, ground
½ tsp cayenne pepper, optional
½ tsp fenugreek seeds, optional but recommended, whole
⅛ tsp fennel seeds, whole
½ tsp black pepper
½ tsp garlic granulated
Uses: Curries, stews, lentils, chickpeas, and Indian food.
6. Moroccan Spice Mix
Ingredients:
1 tbsp cumin
1 tbsp coriander
1 tsp cinnamon
1 tsp ginger
1/2 tsp turmeric
1/2 tsp black pepper
Uses: Tagines, Hariras, roasted vegetables, couscous, and other Moroccan foods.
7. Chili Seasoning
Specifically great for chili or other similar dishes.
Ingredients:
2 tbsp chili powder
1 tbsp cumin
1 tsp garlic powder
1 tsp onion powder
1/2 tsp oregano
1/4 tsp cayenne pepper (optional)
Uses: Chili, soups, stews, almost anything with beans and tomatoes.
8. Poultry Seasoning
Ingredients:
2 tbsp dried thyme
2 tbsp dried sage
1 tbsp dried marjoram
1 tsp dried rosemary
⅛ tsp black pepper, optional
Uses: Great for anything that you want to mimic a chicken flavor.
9. Asian Five-Spice Powder
Ingredients:
1 tsp star anise
1 tsp cloves
1 tsp Chinese cinnamon (or regular cinnamon)
1 tsp fennel seeds
1 tsp black pepper
Uses: Stir-fries, marinades, and roasted vegetables.
10. Pumpkin Spice Mix
Ingredients:
1 tbsp cinnamon
1 tsp nutmeg
1 tsp ginger powder
½ tsp allspice or cloves
Uses: Oatmeal, baked goods, apple crumble, and other sweet fall dishes.
I added garlic and onion powder to some recipes to add more depth, feel free to omit them.
If you want more like this let me know! I’d love to know what you want to see or eat!
Or feel free to leave comments, questions, or suggestions
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That’s all for today.
Have a wonderful day and stay healthy and nourished!
-Chef Robert Leigh
plantbasedproof.com
contact@plantbasedproof.com
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Looks delicious - thanks for sharing this