Vegan Cassoulet

InterContinental Hotels

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

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:

572 calories

Dietary restrictions:

Balanced, High Fiber Vegetarian, Tree Nut Free, Soy Free, Fish Free, Shellfish Free

Daily value:

29%

Servings:

6
  • Fat 17g 26%
  • Carbs 87g 29%
  • Saturated 3g 15%
  • Fiber 10g 39%
  • Sugars 9g
  • Monounsaturated 7g
  • Polyunsaturated 5g
  • Protein 15g 30%
  • Cholesterol 48mg 16%
  • Sodium 1,488mg 62%
  • Calcium 432mg 43%
  • Magnesium 104mg 26%
  • Potassium 821mg 23%
  • Iron 6mg 33%
  • Zinc 3mg 19%
  • Phosphorus 350mg 50%
  • Vitamin A 173µg 19%
  • Vitamin C 43mg 71%
  • Thiamin (B1) 1mg 67%
  • Riboflavin (B2) 1mg 34%
  • Niacin (B3) 5mg 27%
  • Vitamin B6 0mg 22%
  • Folic Acid (B9) 235µg 59%
  • Vitamin B12 0µg 3%
  • Vitamin D 0µg 0%
  • Vitamin E 2mg 8%
  • Vitamin K 103µg 128%
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