Vegetarian Cassoulet

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
100%
Vegetarian Cassoulet
270 min.
6
828kcal

Suggestions


Discover the delightful flavors of our Vegetarian Cassoulet, a hearty and wholesome dish that brings the essence of traditional French cuisine to your table, all while being completely plant-based! This recipe is perfect for those seeking a nutritious meal that doesn't compromise on taste. With a health score of 100, you can indulge in this comforting dish knowing it's packed with wholesome ingredients.

Imagine a medley of tender vegetables like carrots, celery, and leeks, simmered to perfection with creamy cannellini beans, all enveloped in a rich, aromatic broth. The addition of fresh herbs and spices elevates the dish, creating a symphony of flavors that will tantalize your taste buds. Topped with crispy, golden-brown garlic breadcrumbs, this cassoulet is not only visually appealing but also offers a satisfying crunch that complements the soft, savory filling.

Whether you're serving it for lunch, dinner, or a special gathering, this Vegetarian Cassoulet is sure to impress your family and friends. With its vegan and dairy-free attributes, it caters to a variety of dietary preferences, making it an inclusive choice for any occasion. Plus, with a generous yield of six servings, it's perfect for meal prep or sharing with loved ones. Dive into this deliciously healthy dish and enjoy a taste of comfort that nourishes both body and soul!

Ingredients

  • cups breadcrumbs fresh
  • 57 ounce great northern beans rinsed drained canned
  • medium carrots halved lengthwise cut into 1-inch-wide pieces
  • rib celery stalks cut into 1-inch-wide pieces
  • tablespoon garlic chopped
  •  garlic clove chopped
  • 0.1 teaspoon ground cloves 
  • medium leek white green ( and pale parts only)
  • 0.3 cup olive oil 
  • 0.3 cup olive oil 
  • 0.3 cup parsley chopped
  •  parsley 
  •  thyme sprigs 
  •  bay leaves 
  • quart water 

Equipment

  • bowl
  • frying pan
  • oven
  • pot
  • baking pan
  • potato masher

Directions

  1. Halve leeks lengthwise and cut crosswise into 1/2-inch pieces, then wash well and pat dry.
  2. Cook leeks, carrots, celery, and garlic in oil with herb sprigs, bay leaf, cloves, and 1/2 teaspoon each of salt and pepper in a large heavy pot over medium heat, stirring occasionally, until softened and golden, about 15 minutes. Stir in beans, then water, and simmer, partially covered, stirring occasionally, until carrots are tender but not falling apart, about 30 minutes.
  3. Preheat oven to 350F with rack in middle.
  4. Toss bread crumbs with oil, garlic, and 1/4 teaspoon each of salt and pepper in a bowl until well coated.
  5. Spread in a baking pan and toast in oven, stirring once halfway through, until crisp and golden, 12 to 15 minutes.
  6. Cool crumbs in pan, then return to bowl and stir in parsley.
  7. Discard herb sprigs and bay leaf. Mash some of beans in pot with a potato masher or back of a spoon to thicken broth. Season with salt and pepper. Just before serving, sprinkle with garlic crumbs.
  8. Per serving: 516 calories, 23g fat (3g saturated), 0mg cholesterol, 370mg sodium, 64g carbohydrates, 12g fiber, 16g protein See Nutrition Data's complete analysis of this recipe

Nutrition Facts

Calories828kcal
Protein14.7%
Fat28.04%
Carbs57.26%

Properties

Glycemic Index
46.64
Glycemic Load
3.43
Inflammation Score
-10
Nutrition Score
43.43478285748%

Flavonoids

Apigenin
6.15mg
Luteolin
0.41mg
Kaempferol
1.34mg
Myricetin
0.59mg
Quercetin
0.19mg

Nutrients percent of daily need

Calories:827.78kcal
41.39%
Fat:26.16g
40.24%
Saturated Fat:4.13g
25.81%
Carbohydrates:120.15g
40.05%
Net Carbohydrates:101.49g
36.91%
Sugar:8.19g
9.1%
Cholesterol:0mg
0%
Sodium:585.81mg
25.47%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.85g
61.69%
Vitamin A:7809.58IU
156.19%
Manganese:2.13mg
106.57%
Vitamin K:90.41µg
86.1%
Folate:336.32µg
84.08%
Vitamin B1:1.14mg
76.3%
Fiber:18.66g
74.64%
Phosphorus:522.52mg
52.25%
Iron:9.24mg
51.34%
Magnesium:190.73mg
47.68%
Selenium:30.15µg
43.08%
Potassium:1331.81mg
38.05%
Copper:0.73mg
36.49%
Vitamin B3:6.67mg
33.35%
Calcium:332.36mg
33.24%
Vitamin B2:0.5mg
29.34%
Vitamin B6:0.58mg
28.97%
Vitamin E:3.79mg
25.26%
Vitamin C:17.14mg
20.78%
Zinc:3.04mg
20.3%
Vitamin B5:1.35mg
13.55%
Vitamin B12:0.25µg
4.2%
Source:Epicurious