Green Bean Casserole with Toasted Pumpkin Seeds - Nut Free - Recipe


     Want the traditional green bean casserole with some crunch, but not the nuts?  I did too for the last 19 years.  I am happy to say that I have found a way!  I use toasted pumpkin seeds.  The pumpkin seeds I use, in particular, are sprouted and dried.  They have the perfect texture and flavor.  They give me that satisfactory crunch and nutty flavor without the nuts.  So this is my new side for the Thanksgiving table this year!  It is so easy!

ps.  I use GoRaw 100% Organic Sprouted Pumpkin Seeds

Green Bean Casserole with Toasted Pumpkin Seeds

(Serves 6)

1 1/2 c. Chicken Broth
16 oz. Frozen Green Beans*
2 T. Tamari
2 T. All Purpose Flour
3 T. Butter
1/2 c. Sprouted Organic Pumpkin Seeds
Salt and Pepper to taste

Place chicken broth and green beans in a medium sized Dutch oven.  Bring to a simmer, cover, and cook for 8 minutes.  Add tamari.  Mix flour and 2 tablespoons of the butter in a small cup with a fork completely until it looks like a paste.  Move beans aside in the pan and whisk in the flour mixture.  Turn off heat when thickened.  In a small fry pan, melt 1 tablespoon of butter on medium heat.  Add the pumpkin seeds and sauté a minute or two, stirring constantly, until they just begin to turn light brown.  Take the seeds off the heat, and mix one half of them into the beans.  Add salt and pepper to taste.  Put beans into the serving dish and sprinkle the rest of the pumpkin seeds on top.  Serve warm.

*To use fresh green beans, I steam them separately and combine with the gravy and toasted seeds at the end.


  1. This is a new blog look. Click on magazine for different browsing methods!

  2. This looks great! We will certainly try it. Thanks for the hints.

  3. this turned out great. The suggestion about taking seeds off the heat when just starting to brown was spot on. I would have burned them otherwise. thanks!


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