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.

Ingredients

 

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

 

Breadcrumb crust

3⁄4 cup whole wheat breadcrumbs

1⁄3 cup mixed nuts, coarsely chopped

2 tablespoons chopped fresh flat-leaf parsley

 

Directions

 

 

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.

 

Serves 4

Preparation time 20 minutes

Cooking time 55 minutes

 

Nutritional information

 

Each serving

513 calories, 15 g fat (2.5 g saturated, 21 g protein, 63 g carbohydrate, 11.5 g fibre

 

No votes yet

Other recipes you might like
Greek Salad with Barley and Chicken
Greek Salad with Barley and Chicken

Grains, such as barley, are virtually fat free, a good source of dietary fibre and low in cholesterol. »

Normandy Pork with Apples, Celery and Walnuts
Normandy Pork with Apples, Celery and Walnuts

Fresh and fruity, this pork casserole with celery and walnuts comes from Normandy in northwestern France, where cider apples grow in profusion. »

Roasted Cauliflower Dip
Roasted Cauliflower Dip

Serve with assorted raw veggies for a flavourful dip or with fresh baguette slices and crackers for a smooth spread. »

Leg of Lamb with Double Mint Sauce
Leg of Lamb with Double Mint Sauce

Treat yourself to roast lamb! A small leg serves six, plus it’s extra lean and surprisingly low in fat. »

PEI Potato and Spinach Stew
PEI Potato and Spinach Stew

This hearty stew promises to be a family favourite during the cold winter months. »

 
Browse all recipes