Meat Lite: Moderately Meaty Cassoulet

Dairy Free
Health score
33%
Meat Lite: Moderately Meaty Cassoulet
45 min.
8
373kcal

Suggestions


Indulge in a hearty classic with a modern twist: the Meat Lite Moderately Meaty Cassoulet. This dish beautifully balances flavors and textures, making it a perfect centerpiece for any meal, whether it's a casual lunch with friends or an elegant dinner gathering. Our version celebrates the traditional essence of cassoulet while embracing a lighter approach, keeping it dairy-free and full of vibrant ingredients.

Imagine the rich aroma of simmering white beans melded with the smoky goodness of ham and Kielbasa, combined with the earthiness of mushrooms and the fragrant herbs that dance through this dish. The comforting warmth of roasted garlic adds a luscious depth, inviting everyone to gather around the table and enjoy a bowl of this collaborative wonder. The crispy, golden bread crumbs on top offer the finishing touch, providing just the right amount of texture that contrasts with the creamy beans.

Not only is this cassoulet a visual feast, but it is also a nourishing option, boasting a well-balanced caloric breakdown that satisfies without weighing you down. Gather your loved ones and dive into a dish that is as commendable for its flavor as it is for the memories you’ll create while sharing it. Get ready to impress with this elevated yet approachable recipe that proves that comfort food can be both delicious and mindful!

Ingredients

  •  bay leaves 
  • pound crimini mushrooms minced
  •  garlic clove crushed peeled
  •  ham smoked
  • ounces kielbasa cut into 1/2-inch cubes
  • tablespoons olive oil divided
  •  onion divided minced halved ()
  • sprigs rosemary 
  • servings salt and pepper to taste
  • tablespoon salt 
  • sprigs thyme leaves divided minced ()
  • pound navy dried white such as great northern
  • slices sandwich bread white stale
  • head garlic clove whole

Equipment

  • frying pan
  • sauce pan
  • oven
  • whisk
  • ramekin
  • baking pan
  • aluminum foil
  • stove
  • dutch oven

Directions

  1. Cover the beans with cold water by two inches, and dissolve 1 tablespoon table salt into the water. Soak overnight and then drain and rinse before using.
  2. Preheat your over to 250°F. In a large Dutch oven, combine the beans, ham shank or hock, rosemary, thyme sprigs, onion half, lightly crushed garlic cloves, bay leaf, and 8 cups cold water. Bring to a boil on the stovetop, then transfer to the oven and cook until the beans are tender, about two hours.
  3. While the beans come to a boil, trim the stem end off the whole head of garlic, coat with about 2 tablespoon of the olive oil, sprinkle with salt and pepper, and wrap loosely in aluminum foil or in a ramekin. Put in the oven to roast while the beans cook.
  4. Heat the remaining tablespoon of oil in a large skillet over medium-high heat and add the kielbasa, and cook until it's beginning to brown, about 5 minutes.
  5. Add the minced onion, mushrooms, and minced thyme. Cook, stirring frequently, until the mushrooms have given off their liquid and it has evaporated, the onions have softened, about 10 to 15 minutes more. Reserve and refrigerate until the beans have finished cooking.
  6. When the beans are finished, remove and reserve the ham hock or shank.
  7. Remove and discard the rosemary and thyme sprigs, the half onion, the bay leaf and the garlic cloves.
  8. Drain the beans, straining and reserving 1 1/2 cups of the cooking liquid. Reduce the cooking liquid in a medium saucepan by half.
  9. Remove the roasted head of garlic, reserving the oil, and when cool enough to handle, squeeze out the garlic paste.
  10. Whisk the garlic paste into the reserved cooking liquid.
  11. If your ham bone has some good looking meat on it that you'd like to add to your dish, shred it into bite size morsels and add to your beans.
  12. Add the reserved onion-mushroom mixture to the beans and stir to combine, then transfer it into a 9-by-13 inch baking dish.
  13. Pour the reduced cooking liquid and garlic paste over the top.
  14. Sprinkle the bread crumbs on top, drizzle with reserved garlic oil, and bake in a 350°F oven for 30 minutes, broiling the last few minutes to crisp the top.

Nutrition Facts

Calories373kcal
Protein20.57%
Fat29.43%
Carbs50%

Properties

Glycemic Index
38.1
Glycemic Load
6.38
Inflammation Score
-8
Nutrition Score
24.994347905335%

Flavonoids

Catechin
0.01mg
Epicatechin
0.05mg
Apigenin
0.02mg
Luteolin
0.18mg
Isorhamnetin
0.69mg
Kaempferol
2.03mg
Myricetin
0.09mg
Quercetin
2.88mg

Nutrients percent of daily need

Calories:373.33kcal
18.67%
Fat:12.51g
19.25%
Saturated Fat:3.2g
19.98%
Carbohydrates:47.83g
15.94%
Net Carbohydrates:38.09g
13.85%
Sugar:3.64g
4.05%
Cholesterol:14.94mg
4.98%
Sodium:1342.24mg
58.36%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.67g
39.34%
Manganese:1.32mg
66%
Folate:254.98µg
63.74%
Copper:0.9mg
45.24%
Selenium:30.22µg
43.18%
Iron:7.22mg
40.09%
Potassium:1385.26mg
39.58%
Fiber:9.73g
38.92%
Vitamin B1:0.5mg
33.67%
Magnesium:123.48mg
30.87%
Phosphorus:298.21mg
29.82%
Vitamin B2:0.44mg
25.95%
Zinc:3.35mg
22.34%
Vitamin B3:3.96mg
19.81%
Calcium:197.36mg
19.74%
Vitamin B6:0.38mg
19.13%
Vitamin B5:1.5mg
14.95%
Vitamin K:6.51µg
6.2%
Vitamin E:0.92mg
6.15%
Vitamin B12:0.27µg
4.42%
Vitamin C:3.53mg
4.28%