Cassoulet is a stew typically made with beans and several kinds of meat, including sausage. In this version, however, extra vegetables stand in for the meat. The thick, herb-infused broth adds flavor, and fresh, crisp bread crumbs provide a little crunch in every bite.
Recipe information
Yield
Serves 4; 1 1/2 cups per serving
Ingredients
Preparation
Step 1
In a large, deep skillet, heat 2 teaspoons oil over medium-high heat, swirling to coat the bottom. Cook the carrots, celery, and onion for 6 minutes, or until soft, stirring frequently.
Step 2
Add the garlic. Cook for 1 minute, stirring constantly. Set aside.
Step 3
Measure 1 cup beans into a medium bowl. Using a potato masher, mash until chunky. Stir the mashed beans, remaining whole beans, tomatoes with liquid, broth, thyme, pepper, and salt into the carrot mixture. Bring to a boil, still over medium-high heat. Reduce the heat and simmer, covered, for 20 minutes, or until the cassoulet is thickened.
Step 4
Meanwhile, preheat the oven to 350°F.
Step 5
In a small bowl, stir together the bread crumbs and remaining 2 teaspoons oil until the crumbs are moist. Spread in a small metal baking pan.
Step 6
Bake the bread-crumb mixture for 8 to 10 minutes, or until crisp, stirring once halfway through.
Step 7
Remove the cassoulet from the heat. Stir in the parsley and lemon juice.
Step 8
Just before serving, sprinkle with the breadcrumb mixture.
Nutrition information
Step 9
(Per serving)
Step 10
Calories: 304
Step 11
Total fat: 6.5g
Step 12
Saturated: 0.5g
Step 13
Trans: 0.0g
Step 14
Polyunsaturated: 1.0g
Step 15
Monounsaturated: 4.0g
Step 16
Cholesterol: 0mg
Step 17
Sodium: 324mg
Step 18
Carbohydrates: 48g
Step 19
Fiber: 13g
Step 20
Sugars: 11g
Step 21
Protein: 14g
Step 22
Calcium: 136mg
Step 23
Potassium: 962mg
Dietary Exchanges
Step 24
2 starch
Step 25
3 vegetable
Step 26
1/2 very lean meat
Step 27
1 fat
