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It's a beautiful springy day in Davis today - 65, sunny, fresh breeze. It makes me feel like I'm in the French countryside so I pulled out my heavy French pot and adapted this classic French meat and bean stew for vegetarians and vegans. Traditionally cassoulet has bacon and sausage so you could use faux meats, if you like. I opted to simply omit them. This recipe is high in fiber and protein and low in fat - with zero cholesterol. A garlicy breadcrumb topping adds spice and crunch to this hearty meal.
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Vegetarian Cassoulet

March 7, 2010

30 min or less active, fall, main, spring, summer, vegan, winter

It's a beautiful springy day in Davis today - 65, sunny, fresh breeze. It makes me feel like I'm in the French countryside so I pulled out my heavy French pot and adapted this classic French meat and bean stew for vegetarians and vegans. Traditionally cassoulet has bacon and sausage so you could use faux meats, if you like. I opted to simply omit them. This recipe is high in fiber and protein and low in fat - with zero cholesterol. A garlicy breadcrumb topping adds spice and crunch to this hearty meal.

Information

Servings: 8
Time: 30 minutes active; about 75 minutes total
Price: ~$13.75 total; ~$1.75 per serving
Nutrition (per serving):
Calories: 531
Protein: 21.8g
Fat: 2.2g
Saturated fat: 2.2g
Carbohydrates: 86.8g
Fiber: 15.7g
Sodium: 1384.8mg
Cholesterol: 0mg
High In:
Good Source:
Low In:

Ingredients

  • 3 medium leeks, halved lengthwise and cut into 1/2" pieces, white and pale green parts only
  • 4 medium carrots, halved lengthwise and cut into 1" pieces
  • 3 celery ribs, cut into 1" pieces
  • 4 garlic cloves, minced
  • 2 Tbsp EVOO
  • 4 thyme sprigs
  • 2 parsley sprigs
  • 1 bay leaf
  • 1/8 tsp ground cumin
  • 4 15oz cans of cannellini, white kidney or Great Northern beans, drained and rinsed
  • 14oz can of chopped tomatoes
  • 1 quart vegetable stock
  • 4 cups coarse breadcrumbs
  • 1 Tbsp EVOO
  • 3 garlic cloves, minced
  • 1/4 cup parsley, chopped
  • SnP, to taste

Preparation

  1. Wash leeks thoroughly by putting them in a colander nested in a bowl of water. The dirt will drain to the bottom of the bowl and you can simply lift the leeks out to drain.Lots of dirt gets trapped in between the layers of leeks.Washing the leeks in this manner allows the dirt to settle to the bottom of the bowl.
  2. Heat EVOO over medium heat in a heavy soup pot. Add leeks, carrots, celery, garlic, thyme, parsley, bay leaf and cumin and cook until softened, about 15 minutes, stirring occasionally.
  3. Stir in beans, tomatoes and stock and simmer, partially covered, stirring occasionally, for 30 minutes.
  4. Meanwhile make breadcrumb topping. Heat oven to 350 degrees. Mix breadcrumbs, EVOO, garlic and parsley in a bowl. Spread onto a baking sheet coated with cooking spray. Spray breadcrumbs with cooking spray and sprinkle with SnP. Toast in the oven for 12-15 minutes, until crisp and golden. Cool crumbs.
  5. Mash some of the beans in the pot with a potato masher to thicken broth. Serve hot and sprinkle with garlicy breadcrumbs.

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