Cassoulet

Dairy Free
Very Healthy
Health score
66%
Cassoulet
300 min.
8
922kcal

Suggestions


If you're seeking a dish that embodies comfort and warmth, look no further than a traditional Cassoulet. This slow-cooked French classic is a triumph of flavors, bringing together succulent meats, hearty beans, and aromatic herbs. Originating from the southwest of France, this dish is not just a meal; it's a celebration of culinary heritage that has been passed down through generations.

What makes this version of Cassoulet particularly appealing is its healthy profile while remaining indulgent. With a health score of 66, it's entirely dairy-free and packed with nutritious ingredients, making it a guilt-free indulgence that you can savor for lunch or dinner. Imagine digging into tender pieces of boneless pork shoulder, flavorful duck legs, and garlicky sausage, all simmered to perfection and nestled amidst creamy white beans.

The preparation may take some time—about 300 minutes total—but the result is well worth the wait. The rich, hearty broth filled with spices and fresh herbs creates a dish that warms not just the stomach, but the soul. Whether you're hosting family or simply treating yourself to an exquisite meal, this Cassoulet promises to deliver satisfaction in every bite. So roll up your sleeves, gather your ingredients, and prepare to impress with a dish that's as delightful to make as it is to enjoy!

Ingredients

  • 0.1 teaspoon pepper black
  • 0.5 teaspoon peppercorns black
  • 1.5 lb pork shoulder boneless cut into 1/2-inch-thick slices
  • 1.5 cups breadcrumbs fresh (from a baguette)
  • 3.7 cups navy dried white picked over rinsed
  •  carrots cut into 1/2-inch pieces
  •  duck confit legs 
  • tablespoons parsley fresh chopped
  • sprigs parsley fresh
  • sprigs thyme sprigs fresh
  • tablespoon garlic minced
  • tablespoons garlic clove halved finely chopped
  • tablespoons olive oil 
  •  onion chopped
  • 0.5 teaspoon salt 
  •  bay leaves 
  • qt water 
  • lb frangelico dried fully cooked (not cured or )
  • lb frangelico dried fully cooked (not cured or )

Equipment

  • bowl
  • frying pan
  • oven
  • pot
  • roasting pan
  • tongs
  • colander
  • cutting board
  • cheesecloth
  • kitchen twine

Directions

  1. Cover beans with cold water by 2 inches in a bowl and soak at room temperature at least 8 and up to 24 hours, or quick-soak (see cooks' note, below).
  2. Drain well in a colander.
  3. Make a bouquet garni by wrapping parsley, bay leaf, cloves, peppercorns, and 2 sprigs thyme in cheesecloth and tying with kitchen string, then put in a 5- to 6-quart heavy pot along with pork shoulder and water (4 quarts). Simmer, uncovered, skimming froth occasionally, 1 1/4 hours.
  4. Add beans, onions, carrot, and chopped garlic and simmer, uncovered, stirring occasionally, until beans are just tender, about 45 minutes.
  5. While beans simmer, put oven rack in middle position and preheat oven to 375°F. Straddle roasting pan across 2 burners and heat 1 tablespoon oil in roasting pan over moderately high heat until hot but not smoking, then brown duck legs, turning occasionally to brown skin and meat all over, about 10 minutes.
  6. Transfer duck legs with tongs to a platter as browned.
  7. Pour off all but 2 tablespoons fat from roasting pan, then reduce heat to moderately low and cook halved garlic cloves, stirring, until fragrant, about 1 minute.
  8. Remove from heat.
  9. Drain bean and pork mixture in a colander set over a large bowl (discard bouquet garni). Stir salt and pepper into broth in bowl and reserve.
  10. Spread bean and pork mixture in roasting pan (with garlic halves), then nestle duck legs, skin sides up, in mixture.
  11. Add remaining 3 sprigs thyme and 6 cups reserved broth (liquid should come up around base of duck legs; reserve remaining broth, covered and chilled, for reheating if making dish ahead, or for another use).
  12. Bake, uncovered, 30 minutes.
  13. While cassoulet bakes, heat remaining tablespoon oil in a 10-inch heavy skillet over moderately high heat until hot but not smoking. If necessary, halve sausage crosswise to fit in skillet, then brown, turning occasionally, about 3 minutes.
  14. Transfer to a cutting board and cool slightly. When sausage is cool enough to handle, halve pieces lengthwise, then cut crosswise into 1/2-inch-thick slices.
  15. Nestle sausage into cassoulet and bake, uncovered, 30 minutes more.
  16. Let stand 10 minutes. Gently stir beans, mashing some with back of spoon, to thicken broth before serving.
  17. Cook garlic in oil in cleaned 10-inch skillet over moderate heat, stirring, until fragrant, about 1 minute.
  18. Add bread crumbs, salt, and pepper and cook, stirring, until crumbs are crisp and golden, about 3 minutes.
  19. Transfer to a small bowl and stir in parsley.
  20. Serve cassoulet with crumb topping.
  21. ·To quick-soak beans, cover dried beans with cold water by 2 inches in a 4- to 5-quart pot. Bring to a boil and cook, uncovered, over moderate heat 2 minutes.
  22. Remove from heat and soak beans, uncovered, 1 hour.·Cassoulet can be made 3 days ahead and cooled completely, uncovered, then chilled, covered. Reheat, covered, in a preheated 350°F oven 30 minutes. If beans have soaked up the liquid, add some of reserved broth before reheating.

Nutrition Facts

Calories922kcal
Protein39.54%
Fat27.59%
Carbs32.87%

Properties

Glycemic Index
38.35
Glycemic Load
1.17
Inflammation Score
-10
Nutrition Score
48.259565249733%

Flavonoids

Catechin
0.01mg
Epicatechin
0.08mg
Apigenin
2.71mg
Luteolin
0.31mg
Isorhamnetin
1.38mg
Kaempferol
3.37mg
Myricetin
0.25mg
Quercetin
5.65mg

Nutrients percent of daily need

Calories:922.05kcal
46.1%
Fat:28.01g
43.09%
Saturated Fat:7g
43.75%
Carbohydrates:75.11g
25.04%
Net Carbohydrates:59.17g
21.52%
Sugar:4.78g
5.31%
Cholesterol:247.68mg
82.56%
Sodium:575.48mg
25.02%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:90.31g
180.63%
Selenium:77.09µg
110.13%
Manganese:2.01mg
100.53%
Vitamin B3:20.07mg
100.33%
Folate:389.91µg
97.48%
Iron:15.36mg
85.35%
Vitamin B1:1.17mg
78.29%
Fiber:15.94g
63.75%
Potassium:2114.56mg
60.42%
Copper:1.14mg
56.78%
Magnesium:218.04mg
54.51%
Phosphorus:523.97mg
52.4%
Vitamin B6:1.02mg
50.9%
Vitamin B2:0.63mg
37.19%
Zinc:5.53mg
36.84%
Calcium:316.77mg
31.68%
Vitamin K:30.8µg
29.33%
Vitamin A:1412.09IU
28.24%
Vitamin B5:1.71mg
17.09%
Vitamin B12:0.81µg
13.51%
Vitamin C:8.68mg
10.52%
Vitamin E:0.85mg
5.69%
Source:Epicurious