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
Teriyaki Lamb Chops Teriyaki Lamb Chops

Yes, you can have lamb chops on a heart-healthy diet, provided you trim away the fat. »

Prince Edward Island Smoked Salmon with Pasta and Simple Lemon Dill Cream Cheese Sauce Prince Edward Island Smoked Salmon with Pasta and Simple Lemon Dill Cream Cheese Sauce

Just-cooked pasta is tossed with melting cream cheese to form an incredibly smooth luxurious sauce. »

Superwoman Smoothie Superwoman Smoothie

Popeye was right: Spinach will keep you strong. Swedish researchers have found that inorganic nitrate—abundant in spinach—results in muscles using less oxygen, which improves muscle performance. »

Spicy Stir-Fried Duck Spicy Stir-Fried Duck

Here, strips of duck are stir-fried with onions, water chestnuts, bok choy, bean sprouts and pear. »

Chicken and Broccoli Pasta Bake Chicken and Broccoli Pasta Bake

A healthy, quick and easy family meal, this hearty bake combines ready-cooked chicken and whole wheat pasta in a cheesy sauce. »

 
Browse all recipes
 

Ad Tag bigbox

Healthy recipe search

Contests

Shop Best Health

Contests

View all »
Shop Best Health
CLIF Bar® Contest

CLIF Bar® Contest

Enter for a chance to win one of three (3) amazing prizes from CLIF Bar!

Best Health Challenge 2014

Best Health Challenge 2014

Enter for a chance to win a monthly prize pack from our Challenge sponsors.

Share your Tips and you could WIN!

Share your Tips and you could WIN!

Enter to win one of three (3) NEUTROGENA® NATURALS™ Prize Packs!

Sign-up and you could WIN!

Sign-up and you could WIN!

Enter to win one of three (3) Flora Florasil® Prize Packs!

WIN THE BEST!

WIN THE BEST!

Enter for your chance to be 1 of 4 lucky readers to WIN over $220 in amazing prizes.

nbsp;


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