No votes yet

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

 

 
Other recipes you might like
French Lentils with Walnuts, Figs, Sage and Goat Cheese
French Lentils with Walnuts, Figs, Sage and Goat Cheese

This recipe for French Lentils is perfect when served over frisee as a warm salad. »

Thai-style chicken skewers

Packed with fresh, zesty Thai flavours, these little ground chicken skewers are grilled and served with baby corn, pepper and scallion skewers for a healthy, nutritious meal. »

Latkes
Latkes

These little brown circles are delicious and a great addition to any daily meal. »

Old-Fashioned Chicken Noodle Soup
Old-Fashioned Chicken Noodle Soup

Packed with flavour, mixing pasta with chicken and a bounty of just-tender vegetables, it is easy to see why chicken noodle soup is traditionally eaten as a restorative. »

Yogurt and Pesto Salmon
Yogurt and Pesto Salmon

Spice up simple baked salmon fillets with a garlicky pesto yogurt marinade. »

 
Browse all recipes
 

Ad Tag bigbox

Don't miss a day of Best Health

Contests

Write and win!

What do you think of our May issue? Enter for a chance to win.

Answer and you could win!

Enter to win one of three (3) Kleenex Prize Packs!

WIN THE BEST!

Enter for your chance to be 1 of 4 lucky readers to WIN over $250 in amazing prizes.

nbsp;


  • readersdigest
  • selection
  • besthealthmag
  • plaisirssante
  • ourcanada
  • moreourcanada
  • tasteofhome