Cassoulet White Beans

Gluten Free
Dairy Free
Health score
32%
Cassoulet White Beans
45 min.
10
255kcal

Suggestions

Ingredients

  • cups beef broth 
  • 0.5 teaspoon cardamom seed 
  •  carrots 1 lb. total
  • teaspoons cumin seed 
  • tablespoons ginger fresh minced
  • teaspoons sage leaves or dried fresh chopped
  • 1.5 tablespoons thyme leaves dried fresh
  • 0.3 cup mustard seed 
  •  onions 1 lb. total
  • 10 servings salt 
  • 0.5 lb ham hock smoked
  • pounds beans dried white

Equipment

  • frying pan

Directions

  1. Sort beans and discard debris. Rinse beans, drain, and put in a 6- to 8-quart pan. Rinse ham hock and add to beans, with broth and 6 cups water. Set over high heat, cover, and bring to a boil.
  2. Meanwhile, peel and cut carrots and onions into 1/8- to 1/4-inch dice.
  3. Add to beans, along with mustard seed, thyme, sage, cumin seed, cardamom seed, and ginger. When boiling, reduce heat and simmer, covered, stirring occasionally, until beans are creamy-smooth to bite and meat pulls easily from the ham hock, 2 1/2 to 3 hours.
  4. Lift out ham hock and let stand until cool enough to touch, about 8 minutes. Discard skin, bone, and fat. Chop meat and return to beans. Stir over medium heat until steaming, about 5 minutes.
  5. Drain beans and save liquid. Season beans to taste with salt.

Nutrition Facts

Calories255kcal
Protein28.61%
Fat26.38%
Carbs45.01%

Properties

Glycemic Index
14.38
Glycemic Load
1.32
Inflammation Score
-10
Nutrition Score
16.784782715466%

Flavonoids

Apigenin
0.03mg
Luteolin
0.51mg
Isorhamnetin
1.1mg
Kaempferol
0.2mg
Myricetin
0.02mg
Quercetin
4.52mg

Nutrients percent of daily need

Calories:255.02kcal
12.75%
Fat:7.6g
11.69%
Saturated Fat:2.29g
14.29%
Carbohydrates:29.17g
9.72%
Net Carbohydrates:21.62g
7.86%
Sugar:2.72g
3.02%
Cholesterol:24.72mg
8.24%
Sodium:810.85mg
35.25%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.54g
37.08%
Vitamin A:4134.17IU
82.68%
Manganese:0.82mg
41.12%
Fiber:7.54g
30.18%
Iron:4.96mg
27.54%
Potassium:832.22mg
23.78%
Folate:92.78µg
23.2%
Magnesium:84.95mg
21.24%
Phosphorus:175.12mg
17.51%
Copper:0.32mg
16.02%
Selenium:11.2µg
16%
Calcium:128.27mg
12.83%
Vitamin B1:0.17mg
11.61%
Zinc:1.66mg
11.05%
Vitamin B6:0.18mg
9.21%
Vitamin B3:1.77mg
8.83%
Vitamin E:1.25mg
8.35%
Vitamin K:7.08µg
6.74%
Vitamin B2:0.11mg
6.48%
Vitamin C:5.18mg
6.28%
Vitamin B5:0.37mg
3.72%
Vitamin B12:0.1µg
1.68%
Source:My Recipes