Vegan Cassoulet

Vegan Cassoulet
Staff Writer
InterContinental Hotels

This traditional Southern recipe is given a healthy twist and proves that food from the South can taste good and be good for you, too.

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6
Servings
847
Calories Per Serving
Deliver Ingredients

Ingredients

  • 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
  • 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
  • bay leaf
  • 2  Cups  cooked black-eyed peas
  • 2  Cups  drained hominy
  • 4  Cups  cornbread crumbs, toasted in olive oil

Directions

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.
 

Nutritional Facts

Total Fat
31g
44%
Sugar
37g
41%
Saturated Fat
11g
46%
Cholesterol
210mg
70%
Carbohydrate, by difference
88g
68%
Protein
55g
100%
Vitamin A, RAE
244µg
35%
Vitamin B-12
12µg
100%
Vitamin B-6
1mg
77%
Vitamin C, total ascorbic acid
62mg
83%
Vitamin K (phylloquinone)
294µg
100%
Calcium, Ca
860mg
86%
Choline, total
140mg
33%
Copper, Cu
1mg
0%
Fiber, total dietary
7g
28%
Folate, total
158µg
40%
Iron, Fe
11mg
61%
Magnesium, Mg
164mg
51%
Manganese, Mn
1mg
56%
Niacin
16mg
100%
Pantothenic acid
2mg
40%
Phosphorus, P
955mg
100%
Riboflavin
1mg
91%
Selenium, Se
82µg
100%
Sodium, Na
6671mg
100%
Thiamin
1mg
91%
Vitamin D (D2 + D3)
6µg
40%
Water
328g
12%
Zinc, Zn
5mg
63%

Vegan Shopping Tip

As an alternative to sugary, salty, processed foods, try shopping for fruits and vegetables that are in season.

Vegan Cooking Tip

For a healthier alternative, substitute honey or molasses for sugar in baking recipes, and use a 3:1 blend of canola oil to olive oil instead of butter when cooking over the flame.