Mixed Bean Cassoulet
A vegetarian version of the hearty French country dish, this uses canned beans for a quick and easy one-pot. It’s finished in the traditional way, with a crunchy breadcrumb and herb topping, plus nuts for extra protein.
1 tablespoon olive oil
1 onion, chopped
2 garlic cloves, crushed
1 butternut squash, peeled, deseeded and cut into 1.5 cm cubes
1 1⁄4 cups diluted salt-reduced or homemade vegetable stock, hot
398 ml can chopped tomatoes
1 tablespoon tomato paste
2 bay leaves
2 sprigs of fresh thyme
398 ml can lima beans, drained and rinsed
398 ml can pinto beans, drained and rinsed
3⁄4 cup whole wheat breadcrumbs
1⁄3 cup mixed nuts, coarsely chopped
2 tablespoons chopped fresh flat-leaf parsley
1. Preheat the oven to 400°F (200°C). Heat the oil in a flameproof casserole and gently fry the onion for 6–7 minutes until softened. Add the garlic and butternut squash and cook for a further minute, stirring all the time.
2. Add the stock, tomatoes with their juice, tomato paste, bay leaves, thyme and beans. Stir well (the mixture may look slightly dry at this stage, but the squash will produce extra juices as it cooks), then slowly bring to a boil. Cover the casserole with a lid and transfer to the oven to cook for 25 minutes. 3.Meanwhile, mix together the breadcrumbs, nuts and parsley. Remove the casserole from the oven and season to taste. Scatter the top with the breadcrumb mixture and return to the oven, uncovered, for a further 20 minutes or until the crust is lightly browned.
Cook’s tip: Use any combination of canned beans available, such as red kidney, white kidney or mixed beans, to suit your preference.
Preparation time 20 minutes
Cooking time 55 minutes
513 calories, 15 g fat (2.5 g saturated, 21 g protein, 63 g carbohydrate, 11.5 g fibre
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