Vegetarian Cassoulet

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
100%
Vegetarian Cassoulet
1500 min.
6
748kcal

Suggestions


Imagine a hearty dish that captures the essence of comfort food while remaining entirely plant-based and packed with nutrition. This Vegetarian Cassoulet is not only a feast for the senses but also boasts a perfect health score of 100, making it an ideal choice for those who prioritize their well-being without sacrificing flavor. With its rich combination of beans, fresh vegetables, and aromatic herbs, this dish is a delightful way to warm your soul during chilly evenings or to impress your guests at a dinner party.

The beauty of this cassoulet lies in its versatility. It's entirely vegan and dairy-free, catering to various dietary preferences while still offering robust flavors that everyone will adore. Packed with protein from cannellini or Great Northern beans and brimming with nutritious vegetables like carrots, celery, and leeks, this recipe provides a fulfilling meal that will keep you energized throughout the day.

What sets this Vegetarian Cassoulet apart is its intriguing mix of spices and textures. The toasty bread crumbs add a delightful crunch that contrasts with the tender vegetables and creamy beans, ensuring each bite is an explosion of flavors. Whether served as a main dish for lunch or dinner, this cassoulet is a culinary experience that’s both satisfying and healthy. Gather your loved ones around the table and enjoy a meal that is as nourishing as it is delicious.

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 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 350°F 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
  9. See Nutrition Data's complete analysis of this recipe
  10. Nutrition Data

Nutrition Facts

Calories748kcal
Protein16.27%
Fat20.36%
Carbs63.37%

Properties

Glycemic Index
46.64
Glycemic Load
3.43
Inflammation Score
-10
Nutrition Score
42.82217432105%

Flavonoids

Apigenin
6.15mg
Luteolin
0.4mg
Kaempferol
1.34mg
Myricetin
0.59mg
Quercetin
0.19mg

Nutrients percent of daily need

Calories:748.22kcal
37.41%
Fat:17.16g
26.39%
Saturated Fat:2.89g
18.05%
Carbohydrates:120.15g
40.05%
Net Carbohydrates:101.49g
36.91%
Sugar:8.19g
9.1%
Cholesterol:0mg
0%
Sodium:585.63mg
25.46%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.85g
61.69%
Vitamin A:7809.58IU
156.19%
Manganese:2.13mg
106.57%
Folate:336.32µg
84.08%
Vitamin K:84.99µg
80.94%
Vitamin B1:1.14mg
76.3%
Fiber:18.66g
74.64%
Phosphorus:522.52mg
52.25%
Iron:9.19mg
51.06%
Magnesium:190.73mg
47.68%
Selenium:30.15µg
43.08%
Potassium:1331.72mg
38.05%
Copper:0.73mg
36.49%
Vitamin B3:6.67mg
33.35%
Calcium:332.27mg
33.23%
Vitamin B2:0.5mg
29.34%
Vitamin B6:0.58mg
28.97%
Vitamin C:17.14mg
20.78%
Zinc:3.04mg
20.3%
Vitamin E:2.49mg
16.62%
Vitamin B5:1.35mg
13.55%
Vitamin B12:0.25µg
4.2%
Source:Epicurious