Italian 'Cassoulet' with Sausage and Beans

Gluten Free
Dairy Free
Very Healthy
Health score
60%
Italian 'Cassoulet' with Sausage and Beans
25 min.
2
1310kcal

Suggestions


Welcome to a delightful culinary journey with our Italian 'Cassoulet' featuring Sausage and Beans! This dish is a perfect blend of flavors and textures, making it an ideal choice for lunch or dinner. With a health score of 60, it’s not only delicious but also very healthy, gluten-free, and dairy-free, catering to various dietary preferences.

Imagine succulent sweet pork sausages nestled among tender broccolini and creamy cannellini beans, all simmered together in a fragrant mix of garlic and rosemary. This recipe is designed for two, making it perfect for a cozy meal with a loved one. In just 25 minutes, you can whip up a hearty main course that’s sure to impress.

With a caloric breakdown that balances protein, fats, and carbohydrates, this dish offers a satisfying and nutritious option without compromising on taste. The vibrant colors and enticing aromas will fill your kitchen, inviting everyone to gather around the table. So, roll up your sleeves and get ready to enjoy a comforting bowl of Italian goodness that’s as easy to make as it is to savor!

Ingredients

  • bunch broccolini whole chopped
  • 28 ounce cannellini beans drained and rinsed canned
  • tablespoons parsley fresh chopped
  • 0.5 teaspoon rosemary leaves fresh chopped
  • head cloves separated
  • servings pepper black freshly ground
  • tablespoons olive oil divided
  • pound mild sausage links to package directions and coin sweet
  • cup vegetable stock 

Equipment

  • frying pan
  • oven
  • pot

Directions

  1. Arrange the oven rack in the center position. Preheat the oven to 450°F. In a high-sided sautépan, heat 1 tablespoon of olive oil over high heat until shimmering.
  2. Add the sausages, and cook until lightly browned on bottom, about 1 minute. Take the pan off the heat, and add the broccolini, garlic, and rosemary, and toss to coat in the oil.
  3. Add the beans, and water (or stock).
  4. Add chili flakes, if using. Season lightly with salt and pepper. Nestle everything down into the liquid, and make sure the sausages are poking out on top. The liquid will only come about halfway up the side of sausages.
  5. Drizzle the top of the pot with the remaining 1 tablespoon of olive oil.
  6. Put the pot back on the heat, covered, and bring to a boil. Lower the heat all the way down, and simmer, covered, for 5 minutes. Then, remove the lid, and place the whole pot in the oven until sausages are cooked through, about 15 minutes. To get sausages extra brown, broil for the last 2 minutes.
  7. Remove from oven, let cool slightly, season to taste with salt and pepper, sprinkle with parsley, and serve directly from skillet.

Nutrition Facts

Calories1310kcal
Protein20.17%
Fat51.71%
Carbs28.12%

Properties

Glycemic Index
84
Glycemic Load
20.91
Inflammation Score
-10
Nutrition Score
53.560000087904%

Flavonoids

Naringenin
0.01mg
Apigenin
8.63mg
Luteolin
0.06mg
Kaempferol
0.06mg
Myricetin
0.59mg
Quercetin
0.01mg

Nutrients percent of daily need

Calories:1309.65kcal
65.48%
Fat:75.42g
116.03%
Saturated Fat:22.21g
138.81%
Carbohydrates:92.3g
30.77%
Net Carbohydrates:71.91g
26.15%
Sugar:4.19g
4.66%
Cholesterol:163.29mg
54.43%
Sodium:1961.2mg
85.27%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:66.2g
132.4%
Manganese:2.38mg
118.77%
Vitamin C:84.91mg
102.92%
Iron:15.5mg
86.13%
Vitamin K:87.32µg
83.16%
Fiber:20.38g
81.54%
Potassium:2393.25mg
68.38%
Vitamin B1:1.01mg
67.27%
Phosphorus:670.36mg
67.04%
Folate:266.5µg
66.62%
Zinc:9.42mg
62.82%
Magnesium:237.66mg
59.41%
Vitamin B3:11.18mg
55.88%
Copper:1.08mg
53.98%
Vitamin B6:1mg
49.88%
Vitamin A:2259.41IU
45.19%
Calcium:379.49mg
37.95%
Vitamin E:5.66mg
37.72%
Vitamin B12:1.93µg
32.13%
Vitamin B2:0.43mg
25.22%
Vitamin B5:2.28mg
22.76%
Vitamin D:2.95µg
19.66%
Selenium:6.4µg
9.14%