INGREDIENTS:
- 1 lb (455g) green beans, trimmed and snapped in half
Bread Crumbs:
- 2-3 slices of whole grain bread (makes about 1 cup of breadcrumbs)
- 2 tbsp chopped fresh parsley
- 1 and 1/2 tbsp olive oil
- 1 and 1/2 tbsp onion flakes
- 1 tsp salt
Sauce:
- 2 tbsp olive oil
- 1/2 large yellow onion, roughly chopped
- 1/2 large red pepper, chopped
- 2 cloves of garlic, minced or pressed
- 3 tbsp all-purpose flour
- 1 cup (240ml) vegetable broth
- 1/3 cup (80ml) light coconut milk
- 1 tsp dried thyme
- 1 and 1/2 tsp sea salt
- freshly ground pepper
INSTRUCTIONS:
- Preheat oven to 400 degrees F (205 degrees C).
- Fill a small pot with water (about 2 inches) and bring it to boil. Pour in the green beans and let it cook for 3 minutes. If you are using the skinny French green beans (haricot verts), cook them for 2 minutes. Drain the beans and put them in a bowl of ice-cold water. This will stop them from cooking more and preserve their crispness.
- Toast the bread lightly. When they are cool enough to handle, chop them into smaller pieces. Pulse the toast in a food processor until they get smaller. It's ok if you have a few large chunks in there. Pour the processed toast into a small bowl. Stir in the oil, onion flakes, parsley, and salt. Set aside.
- Heat a 10-inch skillet over medium-high heat. When it is hot, add oil and the onions, and let the onions brown. Reduce the heat to a medium-low and add the garlic and red pepper. Let everything cook for about a minute or two, stirring occasionally. Add the flour, and make sure to coat the vegetables with the flour.
- Pour the vegetable broth into the skillet in about 4 batches. Wait for the liquids to thicken before adding the next batch. Mix in the coconut milk, thyme, salt, and pepper. When the sauce bubbles, turn off the heat.
- Place the green beans into the skillet, and coat the beans with the sauce. Top the green beans with the breadcrumbs.
- Bake the casserole for 15 minutes or until the breadcrumbs are golden brown.
- The casserole is best when served immediately! Refrigerate any leftovers in an airtight container.
Source: Healthy Nibbles & Bits
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