Green bean casserole is a favourite as a side dish for Thanksgiving. The traditional recipe uses canned cream of mushroom soup, milk, and crispy fried onions – needless to say, it’s a high FODMAP recipe! Fortunately, with some simple amendments and a little bit of time, those of us with sensitive tummies can enjoy this family favourite.

In this recipe, I’m using lactose free cream (available in most supermarkets), oyster mushrooms (low FODMAP in portions up to 75g – each serving contains 12.5g) cheddar and parmesan cheeses (which are both low FODMAP) and garlic oil (I previously shared a recipe here, but you can buy premade garlic oil in most supermarkets).

I mixed the breadcrumbs with the green part of spring onions, to recreate the crispy onion topping from the classic recipe. I made my own breadcrumbs using sourdough bread, but if you prefer you can use gluten free bread. Some supermarkets also sell ready-made gluten free breadcrumbs and that would be a convenient time saver if you were cooking a full meal for guests! I also decided to add a red pepper to the mix, for extra crunch and colour. If you don’t like red pepper, you can leave it out, or experiment with something else to your liking.

You can make the sauce and vegetable mix a day ahead, and top with the breadcrumbs just before baking in the oven.

Recipe

Difficulty Rating: Medium
Prep/ Cooking Time: 45 minutes
Serves: This makes 6 servings as side dishes to a main meal

Ingredients

1. 200g fresh green beans
2. 1 red pepper
3. 75g oyster mushrooms
4. 250ml lactose free cream
5. 50g aged cheddar cheese
6. 30g parmesan cheese
7. 50g sourdough or gluten free bread (if making your own breadcrumbs, you can also use ready-made breadcrumbs if you prefer)
8. 2 teaspoons garlic oil
9. 1 small bunch of spring onions – green parts only
10. Salt and pepper, to season to taste

Method

1. Prepare the green beans, red pepper and mushrooms by chopping into small bite size pieces
2. Heat 2 teaspoons of the garlic oil in a deep saucepan. Add the chopped mushrooms and soften on a low heat
3. After approximately 10 minutes, add the chopped red pepper
4. Cook the mushrooms and red pepper together for another 10 minutes
5. Once the vegetables are softened, add the lactose free cream and heat until it starts to bubble
6. Add the chopped green beans and both types of cheese and mix well
7. Cover the saucepan and let the sauce cook for approximately 10 minutes
8. While the sauce is cooking, make the breadcrumbs by roughly chopping the bread and then pulsing in a food processor with some chopped spring onion greens
9. Once the sauce has thickened, turn off the heat and season with salt and pepper to taste
10. Spread the sauce and vegetable mix into an oven dish and top with the breadcrumbs. Drizzle some garlic oil over the breadcrumbs and put into the oven at 200 C/ Gas Mark 6. Cook for approximately 15 minutes until the breadcrumbs are golden and crispy and the sauce is bubbling at the sides
11. Serve, and enjoy! Happy Thanksgiving!

Niall Moloney, RD

22 November, 2019 | Recipes, Food

FoodMarble AIRE is the world’s first personal hydrogen breath tester. It is a pocket-sized breath analysis device. It helps people with chronic digestive issues determine the foods that work best with their digestive system. To learn more about FoodMarble, visit foodmarble.com or follow us on Twitter, Facebook, Instagram or LinkedIn!