Wholistic Jen

With Dairy-Free Mushroom Soup & Smoky Crunchy Onions

By Jennifer Whitmire, MS, MEd, MH, CHES, NEP

Green beans have always been one of my favorite foods. When I was a kid, I’d eat them the way other kids ate fries. You know… dipped in ketchup or Catalina dressing, of course. LOL! So of course I grew up loving green bean casserole. The canned soup, the crispy onions… and yes, I used to sneak those fried onions straight from the can, before they ever made it onto the dish.

As the years went on, though, my body started telling me the truth about that version. I loved the flavor, but I didn’t love how I felt afterward: the heaviness, the swelling, the fatigue that lingered long after the meal was over. It took me a while to realize it wasn’t the green beans I loved. It was the comfort. And the comfort didn’t need to come with all the processed ingredients that were making me feel worse.

So I started playing with a version that kept the flavors but removed the parts that were hard on my gut and immune system. A version created from real food instead of cans. Something warm and comforting, the way holiday food should feel.

This recipe is the result. It tastes like my memories, but it doesn’t set me back or slow me down. It’s simple and easy on the body. And it still hits every flavor that made me love the original in the first place.

Green Bean Casserole with Dairy-Free Mushroom Soup & Smoky Crunchy Onions

Vegan • GlutenFree • LowGlycemic • AutoimmuneFriendly

 Smoky Crunchy Onions (Your New Obsession)

These replace the heavy, fried canned onions, but they still deliver crunch, flavor, and all the satisfaction.

Ingredients

 1–2 onions, thinly sliced

 Apple cider vinegar (enough to lightly coat)

 Smoked paprika

 Sea salt

Instructions

1. Toss sliced onions with ACV, smoked paprika, and salt.

2. Dehydrate at 115–135°F until crispy.

3. Try not to eat them all before topping the casserole.

 Dairy-Free Mushroom- Soup (The Secret to the Creaminess)

This replaces the canned cream of mushroom soup with whole food ingredients.

Ingredients

 1 small onion, diced

 2 cloves garlic, minced

 2 cups sliced mushrooms (cremini or button)

 1 cup unsweetened plant milk or vegetable broth

 ½ cup cauliflower florets

 ¼ cup raw cashews, soaked (optional for richness)

 1 tablespoon wheat-free tamari or coconut aminos

 1 teaspoon thyme

 1 teaspoon rosemary

 1 teaspoon sage (fresh or dried)

 1 tablespoon nutritional yeast (optional)

 Black pepper and sea salt to taste

Instructions

1. Sauté the onions with a splash of water or broth for 3–4 minutes.

2. Add garlic and mushrooms; cook until they release their liquid.

3. Add plant milk/broth, cauliflower, tamari, herbs, and pepper. Simmer 8–10 minutes.

4. Blend with cashews and nutritional yeast until creamy.

5. Return to the pot, adjust seasoning, and warm.

 Assemble the Casserole

 1 ½–2 pounds fresh green beans, trimmed

1. Steam green beans until just tender.

2. Fold them into the mushroom soup and pour into a casserole dish.

3. Top generously with your dehydrated smoky onions.

4. Warm in a 300°F oven for 10–15 minutes before serving, if desired.

Why Your Body Loves This Version

Green beans are full of fiber and minerals that stabilize blood sugar and digestion.

Mushrooms support immune balance, gut repair, and winter resilience.

Cashews, cauliflower, and plant milk create creaminess without dairy or heaviness.

Herbs like thyme, rosemary, and sage calm the nervous system and support digestion.

Smoky dehydrated onions give crunch and flavor without inflammatory oils.

This is what comfort food looks like when it supports your body.

 A Gentle Invitation

If you want more recipes and practices that keep your energy steady, your gut calm, and your nervous system supported, especially through the winter come join me inside The Culinary Healing Circle.

This is where we create stability through food, breath, and rhythm… so your body can repair instead of react.
You’re not meant to do this season alone.

👉 Join The Culinary Healing Circle — Free for One Month

Your winter can feel softer, calmer, and more supported, and I’d love to walk with you through it.