Thyme-Scented White Bean Cassoulet

Health score
27%
Thyme-Scented White Bean Cassoulet
45 min.
6
285kcal

Suggestions

Ingredients

  •  bay leaves 
  • 0.3 teaspoon pepper black freshly ground
  • tablespoons butter melted
  • 28 ounce canned tomatoes diced undrained canned
  • 1.5 cups carrots ()
  • 0.5 teaspoon thyme dried
  • 0.3 cup breadcrumbs dry
  • tablespoons parsley fresh chopped
  •  garlic clove minced
  • cups cannellini beans cooked
  • links soy sausage frozen italian thawed chopped
  • tablespoon olive oil 
  • 1.5 cups onion chopped
  • 0.3 cup parmesan fresh grated
  • cup parsnips ()
  • 0.3 teaspoon salt 
  • 0.8 cup vegetable stock organic

Equipment

  • bowl
  • frying pan
  • slow cooker

Directions

  1. Heat oil in a large nonstick skillet over medium heat.
  2. Add onion, carrot, parsnip, and garlic; cover and cook 5 minutes or until tender.
  3. Place in a 5-quart electric slow cooker.
  4. Add beans and next 6 ingredients (through bay leaf). Cover and cook on low 8 hours or until vegetables are tender.
  5. Combine breadcrumbs, cheese, and butter in a small bowl; toss with a fork until moist. Stir breadcrumb mixture and sausage into bean mixture; sprinkle with parsley.

Nutrition Facts

Calories285kcal
Protein17.09%
Fat25.22%
Carbs57.69%

Properties

Glycemic Index
63.31
Glycemic Load
6.38
Inflammation Score
-10
Nutrition Score
25.787391419644%

Flavonoids

Apigenin
2.88mg
Luteolin
0.06mg
Isorhamnetin
2mg
Kaempferol
0.36mg
Myricetin
0.24mg
Quercetin
8.43mg

Nutrients percent of daily need

Calories:285.23kcal
14.26%
Fat:8.43g
12.97%
Saturated Fat:3.68g
23.02%
Carbohydrates:43.41g
14.47%
Net Carbohydrates:31.7g
11.53%
Sugar:10.69g
11.87%
Cholesterol:12.87mg
4.29%
Sodium:549.64mg
23.9%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.86g
25.73%
Vitamin A:5960.84IU
119.22%
Manganese:1mg
50.09%
Fiber:11.71g
46.84%
Vitamin K:41.93µg
39.93%
Folate:143.58µg
35.89%
Vitamin B6:0.62mg
31.17%
Vitamin C:24.07mg
29.18%
Potassium:1005.05mg
28.72%
Copper:0.54mg
26.85%
Phosphorus:266.98mg
26.7%
Iron:4.47mg
24.86%
Vitamin B1:0.35mg
23.17%
Magnesium:90.1mg
22.53%
Calcium:197.41mg
19.74%
Vitamin E:2.68mg
17.85%
Vitamin B2:0.27mg
16%
Vitamin B3:3.08mg
15.39%
Zinc:1.63mg
10.86%
Selenium:7.32µg
10.46%
Vitamin B5:0.93mg
9.34%
Vitamin B12:0.44µg
7.4%
Source:My Recipes
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