{recipe} Green Bean Casserole


in Raw Food Recipe

NOTE FROM EVA: This recipe is my own, which means you are welcome to share it with your friends, on the internet, with your family. I would love to see you pass it around. But please, do give me credit and use the quick blurb right below the recipe.

Green Bean Casserole

Green Bean Casserole
Servings: about 4 medium servings

Measuring cups and spoons
Mixing bowl

1/4 cup red bell pepper, diced
1/4 cup green bell pepper, diced
1/4 cup yellow bell pepper, diced
1/2 cup carrot pieces
1 cup mushrooms, sliced
2 cups green beans, roughly chopped
1/2 cup basil, chiffonade (see note below)
1 Tablespoon rosemary, diced
1 1/2 Tablespoon tarragon, diced
1/4 cup hemp seeds (optional, added last)

1 cup cashews, soaked
1 1/2 teaspoons ground black pepper
1 teaspoon salt
2 Tablespoons olive oil
1/2 cup water
2 Tablespoons lemon juice
1/4 cup apple cider vinegar

1/2 large white onion
1/2 large red onion
1/4 cup olive oil
1 teaspoon salt


1. Cut onions in the way you would cut onion rings (with the blade parallel to the two roots sticking out).
2. Break into rings.
3. Loosely chop with varied sizes.
4. Cover and lightly massage with marinade of olive oil and salt.
5. Place in the bottom of the casserole dish in the dehydrator for 3-4 hours, until the onions begin to shrink and soften.
6. Blend all dressing ingredients until smooth.
7. Put all remaining ingredients (except hemp seeds) in a bowl and coat well with dressing. Add the hemp seeds last, and mix well.
8. Dehydrate at 115 degrees for 6-8 hours or overnight.

“Chiffonade”, is a technique often used for basil. To do this, first pile the leaves on top of one another, then roll the leaves together. Cut the whole pile into small parallel strips.

I hope I’m not going to get in trouble with the Raw Food Police *looking over my shoulder, whispering quietly*, but you may be able to do this with your oven. If you have a toaster oven or oven that goes to a low temperature, you can put this inside instead of using a dehydrator. Of course, if you do have a dehydrator, that is your best bet to be sure the dish is tasty AND raw when you are finished. :-)


PLEASE TAKE NOTE! Would you like to use this recipe in your e-zine or on your website? You can, as long as you include the below blurb and link to the newsletter along with it.

This recipe was originally found in Raw News Bites, Eva Rawposa’s free weekly e-zine for raw food lovers and anyone looking to feel great. You can get your FREE recipes and tips, and your free subscription to Raw News Bites, at www.uncooking101.com. PLUS you will receive a link to download Eva’s book “Around the World in 8 Easy Recipes” when you sign up, as your WELCOME GIFT!


ANY QUESTIONS? COMMENTS? Just type whatever you have to say below. We’d love to hear from you, no matter what it is. Well, as long as it is related to the casserole in some way! :)

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