- 2 Cups sweet baby peas
- 2 Tablespoons chopped celery
- 2 Tablespoons chopped carrots
- 1 1/2 Cup plus 2 tablespoons chopped onion
- 2 Cups vegetable stock
- 2 Cups ground vegetable protein
- 3 Tablespoons extra-virgin olive oil
- 1 large clove garlic, minced
- 1/2 Cup chopped fresh parsley
- One 15-ounce can tomatoes, crushed by hand
- 1 Cup dry white wine, plus extra for basting
- 1 Teaspoon salt
- 1/2 Teaspoon coarsely ground black pepper
- 1 bay leaf
- 2 Cups cooked black-eyed peas
- 2 Cups drained hominy
- 4 Cups cornbread crumbs, toasted in olive oil
Preheat the oven to 350 degrees.
In a small saucepan, heat 1 tablespoon of the olive oil over medium heat and sauté the peas, celery, carrots, and 2 tablespoons of the onion for 2 minutes. Add the vegetable stock and simmer until the peas are tender, about 20 minutes. Set aside.
While the peas are simmering, heat the olive oil in a large Dutch oven over medium heat and brown the vegetable protein. Add the chopped onion, garlic, and parsley, and cook over medium-low until the onion becomes translucent, about 6-7 minutes. Add the tomato sauce, wine, salt, pepper, and bay leaf and bring to a boil. Reduce the heat and add the drained beans, simmered peas, and hominy and stir well. Sprinkle the top with the toasted cornbread crumbs and bake at 350 degrees for 15 minutes, then reduce the heat to 325 and bake for another 20 minutes. While the cassoulet is baking, baste the cornbread crust with a few spoonfuls of white wine to keep it moist.
Calories Per Serving1505
Folate equivalent (total)125µg31%
White Bean Cassoulet with Roasted Vegetables
A traditional French cassoulet is a legendary, almost-mythical creature. Confited duck legs, giant sausages, and pork skin get nestled into creamy white beans, topped with seasoned breadcrumbs, and baked. It’s the stick-to-your-ribs kind of peasant food that seems practically barbaric. And I mean that in the best way possible – as in, cassoulet does not f*ck around.
I had the pleasure of eating the real thing in Paris last winter. It was an unusually windy, freezing, rainy night, and thanks to the benevolence of the gods, we got a table at Chez Denise without a reservation.
Maybe the gods sensed a global pandemic was coming and were like, “Fine, here you go. You probably won’t be back for a while…”
Admittedly, my girlfriends did not share my enthusiasm for ordering a bean dish. But man, did their eyes light up as that steaming, bubbly casserole was set on our table by the stoic French waiter. By the end of the meal, there wasn’t a single bean left behind.
Here’s my vegan, home cook-friendly version of cassoulet (pronounced kae-soo-lay). It’s got saucy, tomato-y white beans, earthy roasted veg, and a crunchy Panko topping. I’m sharing it just in time for the holidays, since it’s a festive way to feed a crowd – whether as a main for vegetarians, or as a side dish for meat-eaters.
We are all about easy and delicious recipes here, that's why we've been loving this Vegan Cassoulet made in a cast-iron skillet! Traditionally, this French dish is made with meat, but we decided to develop our own hearty vegan spin on it. We pack ours with a variety of organic veggies including portobello mushrooms, zucchini, onion, and beans. It's flavoured with thyme, parsley sprigs, and bay leaf. For a satisfying crunch, we sprinkle it with a layer of breadcrumbs and cook until golden! If you do try this, tag us with the #FreshCityCooks hashtag, we love to see your creations!
1 can beans, cannellini canned
6 ounces of portobello mushrooms
1 1/2 cups of vegatable broth
4 cups fresh breadcrumbs or panko crumbs
Kosher salt, for seasoning
Black pepper, for seasoning
1. Peel and thinly slice the 2 large onions. Peel the small onion and prick with cloves.
2. Remove the ends of the zucchini. Cut the zucchini lengthwise and halve them, slice into bite-sized triangles. Peel and mince all of the garlic cloves. Remove the stems of the portobello mushrooms. Chop into bite-sized triangles.
3. Heat half the oil in a large cast-iron skillet. Add the sliced onions, sauté until blonde, about 10 minutes. Add 1/2 of the minced garlic and sauté for another 2 minutes.
4. Add the mushrooms and cook for 4 minutes. Add the zucchini and cook for 2 minutes. Season with salt. Add the thyme, parsley, and bay leaf.
5. Add the tomato paste. Add the vegetable broth and give everything a good stir. Add the onion with the cloves and simmer for 20 minutes. Add the beans. Remove the small onion, thyme, parsley, and bay leaf.
6. Sprinkle the breadcrumbs evenly all over. Season with salt and add the remaining minced garlic. Roughly cut parsley over the bread crumbs. Drizzle remaining olive oil on top.
7. Top with freshly cracked black pepper, bake in the oven at 375 F for 5-8 minutes, until golden brown.
The ultimate healthy comfort food!
- Author: The Well Fed Yogi
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Total Time: 1 hour
- Yield: 6 servings 1 x
- Category: dinner
- Method: stove top and oven
- Cuisine: Whole Food Plant Based
- Diet: Vegan
1 large or 2 small yellow onions, finely chopped
1 oz packet of dried mushrooms (can be any kinds, porcini, shiitake, mixed – if you hate mushrooms leave them out!)
4 cloves garlic, peeled and minced (use garlic powder to save time!)
1/2 – 3/4 cup carrots, peeled and cut into chunks
1 teaspoons freshly ground black pepper
2 teaspoons Herbes de Provence OR any dried savory herb
1 , 15 oz can cannellini beans, drained and thoroughly rinsed
1 – 1 1/2 cups dry white wine
2 tablespoons tomato paste
1 tablespoon balsamic vinegar
1 1/2 teaspoons Dijon mustard
1 cup butternut squash, peeled and cut into chunks
1 cup sweet potato, peeled and cut into chunks
1/2 – 3/4 cup parsnips, peeled and cut into chunks
3/4 – 1 cup small preferably RED potatoes, cut into large cubes
1 large sprig fresh rosemary
1 cup best quality vegetable stock
1 packet cremini mushrooms, cleaned and sliced
1 cup whole wheat sourdough breadcrumbs (OPTIONAL – these can be made by putting a couple of slices of whole wheat sourdough bread in the food processor)
1 teaspoon organic cornstarch
Pre heat the oven to 350F
- Heat 3-4 tablespoons vegetable stock in a LARGE Dutch oven or pan, add the finely chopped onions and cook until translucent, about 5-7 minutes.
- Place the dried mushrooms in a bowl and pour over 2 cups boiling water. Add 1 cup of vegetable broth so you have a total amount of liquid of 3 cups. If you have a spare rosemary sprig place that in the bowl also. Cover the bowl with a plate so the mushrooms steam and infuse with the rosemary.
- Add the carrots, celery and garlic. Sprinkle over the black pepper, Herbes de Provence (or dried savory herb of your choice) and fresh thyme.
- Add the cannellini beans then the white wine, bring to the boil, turn down to a simmer. Add the tomato paste, stir well to combine.
- Add the butternut squash, sweet potato, parsnips and potatoes, carefully stir, the pot will be very full! .
- Drain the mushrooms RESERVING THE BROTH!! Coarsely chop the mushrooms, add them to the pot along with the reserved broth.
- Bring to a simmer, then cover the pot and place in the preheated oven. Cook for 30 minutes. Carefully remove the pot from the oven.
- Add the sliced mushrooms if using and stir well. Return to the oven and cook for a further 10 minutes or until the vegetables are tender.
- Stir 1 teaspoon cornstarch into 2 tablespoons of the sauce from the pan. Pour the cornstarch mixture back into the pan and stir well.
- If using the breadcrumbs: in a small bowl stir the breadcrumbs with 1/2 teaspoon dried garlic, 1/2 teaspoon dried onion, a grinding of black pepper and the zest of a lemon. Sprinkle over the top of the cassoulet, place under the broiler until golden – about 3 minutes. Remove from the oven.
- Sprinkle with chopped parsley (or thyme) and a dusting of lemon zest. Serve on a bed of steamed greens with lemon wedges and a drizzle of balsamic vinegar if desired.
Keywords: vegan, cassoulet, root vegetables,
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Vegan Cassoulet - Recipes
This Vegetarian Sausage Cassoulet is a warming one-pot meal that’s super easy to make and packed with flavour. Beans and veggies are cooked in a rich, smokey tomato sauce alongside the sausages and loads of fresh herbs. It’s quick, hearty and delicious.
Recipe by Kate Veggie Desserts
- Heat the oil in a large saucepan and fry the veggie sausages for a few minutes until browned, turning often.
- Set the cooked sausages aside, then add the carrots, celery and onions to the pan and fry for 5 minutes until softened, stirring regularly.
- Add the garlic and cook for a further minute, then increase the heat, pour in the red wine and allow to bubble for a few minutes and reduce slightly.
- Add the tomatoes (and their juice), drained beans, vegetable stock, tomato paste, rosemary, thyme, bay leaf and smoked paprika, bring to the boil then reduce the heat and simmer for 15 minutes. Add the sausages and cook for a further 5 minutes. Season with salt and pepper.
2 tsp olive oil
6 Linda McCartney’s Rosemary Red Onion Vegetarian Sausages
3 carrots, chopped
2 sticks of celery, chopped
1 red onion, sliced
3 cloves garlic, crushed
150ml red wine (or additional stock)
2 x 400g can haricot beans, drained and rinsed
1 400g can plum tomatoes
300ml vegetable stock
1 tbsp sun-dried tomato paste
2 sprigs of rosemary
2 sprigs of thyme
1 bay leaf
1 tsp sweet smoked paprika
Salt and pepper
- 2 tablespoons olive oil
- 1 onion
- 2 carrots, peeled and diced
- 1 pound dry navy beans, soaked overnight
- 4 cups mushroom broth
- 1 cube vegetable bouillon
- 1 bay leaf
- 4 sprigs fresh parsley
- 1 sprig fresh rosemary
- 1 sprig fresh lemon thyme, chopped
- 1 sprig fresh savory
- 1 large potato, peeled and cubed
Heat a small amount of oil in a skillet over medium heat. Cook and stir onion and carrots in oil until tender.
In a slow cooker, combine beans, carrots and onion, mushroom broth, bouillon, and bay leaf. Pour in water if necessary to cover ingredients with water. Tie together parsley, rosemary, thyme, and savory, and add to the pot. Cook on Low for 8 hours.
Stir in potato, and continue cooking for 1 hour. Remove herbs before serving.
Did you know Allrecipes is home to over 400 crock pot recipes? Click here to visit our complete collection.
This French-inspired casserole is made with tons of vegetables and cannellini beans, which will give you 9g of protein per serving. If you’re looking to add more protein and whole grains, toss in quinoa or add more beans.
Nutrition (per serving)
Calories: 218 total fat: 3g saturated fat: 0g protein: 9g carbohydrates: 39g fiber: 9g cholesterol: 0mg sodium: 489mg
Recipe and photo by Layne Lieberman, M.S., R.D., C.D.N., culinary nutritionist and author of Beyond The Mediterranean Diet: European Secrets Of The Super-Healthy.
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- 2 tsp 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" coins
- 4 oz white mushrooms, sliced in half
- 1 bay leaf
- 2 Tbsp fresh parsley, chopped
- 1 Tbsp fresh thyme
- Salt (optional) and freshly ground black pepper, to taste
- 2 (14-oz) cans organic Cannellini beans or Great Northern beans, drained and rinsed
- 1 tsp paprika
- 14 oz chopped tomatoes
- 14 oz vegetable stock
- 1 cup whole-wheat Panko breadcrumbs
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 minutes or until flavors are blended.
Pour the bean and vegetable mixture into a large casserole baking dish.
Sprinkle with breadcrumbs, and bake uncovered for 10 minutes or until topping is golden brown.
I am not a vegan. Heck, I’m not even a vegetarian, I just sometimes make vegetarian food (especially after a long week of binge eating sugary goods). I got the book, “Skinny Bitch Ultimate Everyday Cookbook” for my birthday this year, which only contains vegan recipes. I don’t think I’ve ever made a single recipe entirely vegan. I usually use Kim’s vegan recipe as a starting point, but substitute things like butter and cheese for her vegan versions. I think the overall result is generally pretty healthy stuff.
This cassoulet is no exception. I have listed the recipe below exactly as it is in the book, but have added notes for my substitutions. Good stuff I must say! This is such a simple, and fast way to prepare a healthy meal.
Vegan Cassouletrecipe from Skinny Bitch Ultimate Everyday Cookbook
2 T grapeseed oil **I used EVOO
6 T Earth Balance, divided **I used butter and only 4 T
1 carrot, peeled and diced
3 T minced fresh tarragon
3 (15 oz) cans white cannelloni beans, rinsed and drained
½ c panko breadcrumbs, divided
Pre-heat oven to 350 degrees. Place oil and 2 T earth balance in a large pot over medium-high heat. Add the leeks, carrot, celery, and garlic, and cook 5 minutes, stirring occasionally. Add tarragon, thyme, chives, and bay leaf, and cook another 4 minutes. Stir in the beans, broth and 1/4 c. of the breadcrumbs. Reduce the heat and simmer 20 minutes, stirring occasionally. Season with salt and pepper.
Meanwhile, melt the remaining Earth Balance and toss with the remaining bread crumbs in a small bowl until well combined. Set aside. Pour the bean mixture into a 13 X9 baking dish, removing and discarding the bay leaf. Cover loosely with foil and bake about 25 minutes, or until bubbly. Remove the foil and sprinkle with breadcrumb mixture. Continue cooking until the top is golden. Serve hot.
Yesterday I did a total body workout video on Exercise TV (on demand) I can’t remember what it was called exactly. Today I am way sore! Seriously, I’m only 31 years old, why do I become “out of shape” so quickly? I workout nearly every day and I take one week off and suddenly I’m terribly sore after one 30 minute video. Looks like I’m going to have a very painful start to 2012. Sigh.
Speaking of new year, NYE is right around the corner. Who’s doing what? I really have nothing cool planned. I am totally over those “pay $150 for open bar at some hotel where you know no one, and bar lines are annoyingly long” type shindig. I think The Hubs and I might just smoke some meat, drink some cheap champagne, and work on the pizza puzzle I gave him for Christmas. Wow. Thrilling. 31 years old is right.
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Vegan White Bean and Tomato Cassoulet
160g extra virgin olive oil
2 large onions, chopped
4 garlic cloves, crushed
4 red capsicums, seeded and diced
1 litre BUITONI Tomato Coulis
9ml CHEF Chicken Style Liquid Concentrate
1 kg white beans canned, drained and rinsed
120g CHEF Black Garlic Paste
1 bch flat parsley, chopped coarsely
Heat the olive oil in a large saucepan and sweat the onions without colour with a lid on for 5-8 minutes, stirring occasionally.
Add the garlic and cook for a further 2-3 minutes.
Mix the CHEF Chicken Style Liquid Concentrate with the water.
Add the BUITONI Tomato Coulis, capsicums and the CHEF Chicken Style Liquid Concentrate and bring to boil.
Turn the heat down and simmer for 6-8 minutes.
Add the white beans and cook for a further 5 minutes.
Add the CHEF Black Garlic Paste and the parsley and mix well.
Southwestern Enchilada Casserole
Filling and flavorful, a colorful enchilada casserole delivers the satisfaction of regular enchiladas without the hassle of making a separate sauce or filling and rolling tortillas.