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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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.
 

Nutrition

Calories per serving:

832 kcal

Daily value:

42%

Servings:

6
  • Carbohydrate, by difference 90 g
  • Protein 62 g
  • Total lipid (fat) 24 g
  • Vitamin A, IU 5172 IU
  • Vitamin A, RAE 164 µg
  • Vitamin B-12 3 µg
  • Vitamin B-6 1 mg
  • Vitamin C, total ascorbic acid 47 mg
  • Vitamin D 1 IU
  • Vitamin E (alpha-tocopherol) 1 mg
  • Vitamin K (phylloquinone) 304 µg
  • Alanine 3 g
  • Apigenin 36 mg
  • Arginine 3 g
  • Ash 9 g
  • Aspartic acid 5 g
  • Calcium, Ca 255 mg
  • Carotene, alpha 159 µg
  • Carotene, beta 2399 µg
  • Cholesterol 52 mg
  • Choline, total 44 mg
  • Fatty acids, total monounsaturated 10 g
  • Fatty acids, total polyunsaturated 6 g
  • Fatty acids, total saturated 5 g
  • Fiber, total dietary 9 g
  • Fluoride, F 41 µg
  • Folate, DFE 129 µg
  • Folate, food 116 µg
  • Folate, total 172 µg
  • Folic acid 17 µg
  • Fructose 3 g
  • Glucose (dextrose) 3 g
  • Glutamic acid 7 g
  • Glycine 2 g
  • Histidine 1 g
  • Iron, Fe 8 mg
  • Isoleucine 2 g
  • Leucine 4 g
  • Lutein + zeaxanthin 3560 µg
  • Lycopene 243 µg
  • Lysine 4 g
  • Magnesium, Mg 114 mg
  • Maltose 1 g
  • Manganese, Mn 1 mg
  • Methionine 1 g
  • Myricetin 2 mg
  • Niacin 26 mg
  • Pantothenic acid 2 mg
  • Phenylalanine 2 g
  • Phosphorus, P 742 mg
  • Phytosterols 10 mg
  • Potassium, K 1124 mg
  • Proline 2 g
  • Riboflavin 1 mg
  • Selenium, Se 122 µg
  • Serine 2 g
  • Sodium, Na 1014 mg
  • Starch 16 g
  • Sucrose 4 g
  • Sugars, total 40 g
  • Thiamin 1 mg
  • Threonine 2 g
  • Tocopherol, gamma 1 mg
  • Tryptophan 1 g
  • Tyrosine 1 g
  • Valine 2 g
  • Water 400 g
  • Zinc, Zn 3 mg
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