A casserole is a one-pot meal, perfect for quick dinners and stress-free entertaining. Casseroles are a shining star from a nutritional standpoint because the vitamins and minerals are retained in the pot. You can prepare casseroles a day ahead of time. With time, the flavors mix and the taste gets even better!
Cassoulets are popular in Southwest France. Serve with hearty bread.
Vegan Cassoulet
Ingredients (choose organic ingredients when available):
2 teaspoons cold-pressed extra virgin olive oil
1 medium white onion, diced
2 garlic cloves, crushed
2 leeks, sliced thickly
2 stalks celery
4 medium carrots, cut into 1-inch coins
4 ounces white mushrooms, sliced in half
1 bay leaf
2 tablespoons fresh parsley, chopped
1 tablespoon fresh thyme
Salt (optional) and freshly ground black pepper to taste
2 (14 ounce) cans organic Cannellini beans or Great Northern beans, drain and rinse
1 teaspoon paprika
14 ounces chopped tomatoes
14 ounces vegetable stock
1 cup whole wheat Panko breadcrumbs
Preheat oven to 375 degrees Fahrenheit. In a large saucepan, heat oil and sauté onion, garlic, leeks and celery for 5 minutes. Add carrots and mushrooms and cook for another 5 minutes. Stir in bay leaf, parsley, thyme and season with optional salt and pepper. Add beans, paprika, tomatoes and vegetable stock to the saucepan. Simmer, partially covered for 30 to 40 minutes or until flavors are blended. Pour the bean and vegetable mixture into a large casserole baking dish. Discard bay leaf. Sprinkle with breadcrumbs and bake uncovered for 10 to 15 minutes or until topping is golden brown. Bon Appétit!
Serves 6.
Nutrition Facts per serving: 218 calories, 3 grams fat, 0 grams saturated fat, 489 mg sodium, 39 grams carbs, 9 grams dietary fiber, 9 grams protein.
For European dietary secrets and more delicious and nutritious recipes, pick up a copy of my book Beyond The Mediterranean Diet: European Secrets Of The Super-Healthy.