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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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
24g
34%
Sugar
36g
40%
Saturated Fat
4g
17%
Cholesterol
45mg
15%
Carbohydrate, by difference
80g
62%
Protein
62g
100%
Vitamin A, RAE
274µg
39%
Vitamin B-12
3µg
100%
Vitamin B-6
1mg
77%
Vitamin C, total ascorbic acid
46mg
61%
Vitamin K (phylloquinone)
368µg
100%
Calcium, Ca
189mg
19%
Choline, total
110mg
26%
Fiber, total dietary
9g
36%
Fluoride, F
41µg
1%
Folate, total
140µg
35%
Iron, Fe
8mg
44%
Magnesium, Mg
116mg
36%
Manganese, Mn
1mg
56%
Niacin
22mg
100%
Pantothenic acid
1mg
20%
Phosphorus, P
654mg
93%
Riboflavin
1mg
91%
Selenium, Se
111µg
100%
Sodium, Na
3428mg
100%
Thiamin
1mg
91%
Vitamin D (D2 + D3)
9µg
60%
Water
348g
13%
Zinc, Zn
3mg
38%

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.