Veggie Cassoulet Recipe

Looking for an easy Veggie Cassoulet recipe? Learn how to make Veggie Cassoulet using healthy ingredients.


Submitted by labgoddess

Makes 4 servings



from "Prevention's Eat Up, Slim Down" cookbook - page 218

Recipe Ingredients for Veggie Cassoulet

2/3 cup Dried Navy Beans
4 1/2 cups water
2 large onions, chopped
3 garlic cloves, minced
2 leeks, white part only, thinly sliced
90 grams Morning Star breakfast sausages (4 links sliced)
7 oz roasted red peppers, drained and chopped
2 large carrots, thinly sliced
1 tsp salt
1/2 tsp ground black pepper
1/2 cup dry pack sun- dried tomatoes
1/2 tsp dried crushed rosemary
2 slices whole wheat bread (crumbs)

Recipe Directions for Veggie Cassoulet

  1. Rinse beans and discard any stones or shriveled beans.

  2. Soak beans overnight in 3 cups of water. Drain. Add beans to saucepan with onions, garlic, and remaining 1 1/2 cups water. Heath to boiling over high heat. Reduce heat to low, cover and simmer 1 hour. Remove from heat. Stir in leeks, breakfast links, roasted peppers, carrots, salt and black pepper.

  3. While beans are cooking, soak tomatoes in hot water 10 minutes, or until soft. Drain, reserving soaking liquid. Chop tomatoes.

  4. Preheat the oven to 325F. Coat a 2-quart baking dish with nonstick spray.

  5. Stir tomatoes and saking liquid into bean mixture. Spoon into the prepared baking dish. Sprinkle with rosemary. Top with bread crumbs. Bake 1 hour, or until carrots are tender and bread crumbs are golden brown.

Categories

Main Dish

Nutrition Facts
Serving Size 552.8g
Amount Per Serving
Calories
290
Calories from Fat
27
% Daily Value*
Total Fat
3.0g
5%
Saturated Fat
0.4g
2%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
1095mg
46%
Potassium
1051mg
30%
Total Carbohydrates
52.9g
18%
Dietary Fiber
14.9g
60%
Sugars
10.4g
Protein
17.5g
Vitamin A 140% Vitamin C 169%
Calcium 15% Iron 31%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
95% confidence
A
  Good points
  • Very low in saturated fat
  • No cholesterol
  • Very high in dietary fiber
  • High in iron
  • High in manganese
  • High in niacin
  • High in potassium
  • High in thiamin
  • Very high in vitamin A
  • High in vitamin B6
  • Very high in vitamin C
  •   Bad points
  • High in sodium
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