Quick Cassoulet

Gluten Free
Dairy Free
Health score
28%
Quick Cassoulet
30 min.
4
467kcal

Suggestions

Ingredients

  •  bay leaves 
  • 15 ounce .5 can cannellini beans rinsed drained canned
  • 15 ounce kidney beans rinsed drained canned
  • 14.5 ounce canned tomatoes diced drained canned
  •  carrots diced
  • stalks celery diced
  • teaspoon thyme leaves dried
  • cloves garlic chopped
  • 0.3 teaspoon ground pepper black
  • 0.5 teaspoon salt 
  • 0.5 pound sausage smoked sliced
  • tablespoon vegetable oil 
  • small onion diced yellow

Equipment

  • frying pan

Directions

  1. Heat oil in a large skillet over medium-high heat.
  2. Add the carrots, celery, onion, and garlic; cook and stir for a few minutes, until the onion is transparent.
  3. Add the sausage to the skillet, and cook for a few more minutes to brown.
  4. Pour in the kidney beans, cannellini beans and tomatoes, and season with the bay leaves, thyme, salt and pepper. Cover, and reduce the heat to low. Simmer for 10 minutes, stirring occasionally until vegetables are tender.
  5. Remove bay leaves and discard.
  6. Sprinkle parsley over the top, and serve.

Nutrition Facts

Calories467kcal
Protein18.87%
Fat36.9%
Carbs44.23%

Properties

Glycemic Index
72.21
Glycemic Load
14.35
Inflammation Score
-10
Nutrition Score
29.288260833077%

Flavonoids

Apigenin
0.57mg
Luteolin
0.25mg
Isorhamnetin
0.88mg
Kaempferol
0.23mg
Myricetin
0.04mg
Quercetin
3.72mg

Nutrients percent of daily need

Calories:466.61kcal
23.33%
Fat:19.6g
30.15%
Saturated Fat:5.97g
37.34%
Carbohydrates:52.84g
17.61%
Net Carbohydrates:38.51g
14%
Sugar:9.27g
10.3%
Cholesterol:40.26mg
13.42%
Sodium:1222.79mg
53.16%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.55g
45.09%
Vitamin A:5419.84IU
108.4%
Manganese:1.22mg
60.91%
Fiber:14.33g
57.32%
Potassium:1352.51mg
38.64%
Iron:6.95mg
38.61%
Copper:0.66mg
33.06%
Phosphorus:326.59mg
32.66%
Folate:129.53µg
32.38%
Vitamin K:33.61µg
32.01%
Vitamin B1:0.48mg
31.74%
Magnesium:122.29mg
30.57%
Vitamin B6:0.51mg
25.72%
Zinc:3.49mg
23.26%
Vitamin B3:4.14mg
20.7%
Vitamin E:2.7mg
18.03%
Calcium:178.03mg
17.8%
Vitamin C:14.64mg
17.74%
Vitamin B2:0.3mg
17.49%
Selenium:11.35µg
16.21%
Vitamin B12:0.86µg
14.27%
Vitamin B5:1.03mg
10.35%
Vitamin D:0.62µg
4.16%
Source:Allrecipes