Duck and Black-Eyed Pea Cassoulet

Gluten Free
Dairy Free
Health score
20%
Duck and Black-Eyed Pea Cassoulet
45 min.
8
566kcal

Suggestions

Discover the rich, hearty flavors of this Duck and Black-Eyed Pea Cassoulet, a delightful twist on the classic French dish that’s both gluten-free and dairy-free. Perfect for a cozy lunch or a comforting dinner, this recipe brings together tender duck leg quarters, smoky bacon, and earthy black-eyed peas in a savory broth infused with fresh herbs. Ready in just 45 minutes, it’s an ideal meal for feeding a crowd or enjoying as leftovers throughout the week.

The combination of applewood-smoked bacon and aromatic vegetables like garlic, onion, celery, and carrots creates a depth of flavor that’s simply irresistible. Cremini mushrooms add a meaty texture, while fresh thyme and parsley lend a bright, herbaceous finish. This dish is not only delicious but also nutrient-dense, with a balanced caloric profile of roughly 566 kcal per serving, making it a satisfying and wholesome choice for any day of the week.

Serve this cassoulet with a glass of Rhône red wine to elevate the experience, as its smoky and fruity notes perfectly complement the dish’s rustic character. Whether you’re a seasoned cook or a beginner, this recipe is straightforward and rewarding, offering a taste of French countryside comfort in every bite. Gather your Dutch oven and get ready to create a meal that’s sure to impress!

Ingredients

  • slices bacon chopped
  • cups pea-mond dressing frozen thawed
  • teaspoon pepper black divided freshly ground
  • 0.5 cup carrots finely chopped
  • cup celery finely chopped
  • 1.5 cups crimini mushrooms chopped
  • 60 ounce duck confit legs 
  • cups fat-skimmed beef broth fat-free
  • tablespoons parsley fresh divided chopped
  • tablespoons thyme sprigs fresh divided chopped
  • cloves garlic chopped
  • teaspoon salt divided
  • cup onion yellow finely chopped

Equipment

  • frying pan
  • potato masher
  • dutch oven

Directions

  1. Cook bacon in a large Dutch oven over medium heat until crisp.
  2. Remove bacon, reserving 3 tablespoons drippings in pan; set bacon aside. Increase heat to medium-high.
  3. Sprinkle duck with 1/2 teaspoon salt and 1/2 teaspoon pepper.
  4. Add 3 duck legs to drippings in pan; cook 3 minutes on each side or until browned.
  5. Remove from pan. Repeat procedure with remaining duck.
  6. Add onion and garlic to pan; saut 3 minutes.
  7. Add remaining 1/2 teaspoon salt, remaining 1/2 teaspoon pepper, mushrooms, celery, and carrot. Cover, reduce heat to low, and cook 20 minutes or until very tender, stirring occasionally.
  8. Stir in broth, peas, 1 tablespoon thyme, and 1 tablespoon parsley. Return duck to pan; bring to a boil. Reduce heat, and simmer 1 hour and 20 minutes or until duck is tender, slightly mashing beans occasionally with a fork or potato masher.
  9. Remove duck from pan; cool slightly.
  10. Remove meat from bones; shred. Discard bones. Return meat to pan. Simmer 20 minutes or until mixture is thick, stirring occasionally. Stir in remaining 1 tablespoon thyme and remaining 1 tablespoon parsley.
  11. Sprinkle with bacon.
  12. Wine note: The rustic flavors of this cassoulet will benefit from a red wine that pays tribute to the dish's French peasant roots. A basic Rhne red, like Jean-Luc Colombo Les Abeilles Ctes du Rhne 2005 ($13), has leathery, smoky aromas that echo the dish's earthy black-eyed peas and mushrooms, while the plummy black fruit and medium body balance nicely with dark meat duck legs. Jeffery Lindenmuth

Nutrition Facts

Calories566kcal
Protein37.92%
Fat39.06%
Carbs23.02%

Properties

Glycemic Index
35.73
Glycemic Load
8.63
Inflammation Score
-10
Nutrition Score
24.685651893201%

Flavonoids

Apigenin
2.56mg
Luteolin
0.95mg
Isorhamnetin
1mg
Kaempferol
0.2mg
Myricetin
0.2mg
Quercetin
4.17mg

Nutrients percent of daily need

Calories:566.3kcal
28.31%
Fat:24.38g
37.51%
Saturated Fat:6.77g
42.31%
Carbohydrates:32.34g
10.78%
Net Carbohydrates:22.71g
8.26%
Sugar:6.18g
6.86%
Cholesterol:178.14mg
59.38%
Sodium:1281.22mg
55.71%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:53.26g
106.51%
Folate:285.69µg
71.42%
Selenium:46.32µg
66.18%
Vitamin B3:11.44mg
57.19%
Manganese:0.81mg
40.55%
Iron:7.18mg
39.89%
Fiber:9.63g
38.51%
Vitamin A:1588.01IU
31.76%
Phosphorus:278.4mg
27.84%
Copper:0.49mg
24.55%
Vitamin B1:0.36mg
23.68%
Vitamin K:23.88µg
22.74%
Magnesium:82.01mg
20.5%
Potassium:620.58mg
17.73%
Vitamin B6:0.3mg
14.81%
Zinc:2.19mg
14.58%
Vitamin B2:0.22mg
12.71%
Vitamin C:10.01mg
12.13%
Vitamin B5:1.14mg
11.36%
Calcium:82.49mg
8.25%
Vitamin B12:0.44µg
7.28%
Vitamin E:0.54mg
3.58%
Source:My Recipes