Vegan Cassoulet

Staff Writer
Vegan Cassoulet
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
1505
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
  • 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

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.
 

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.

Nutritional Facts

Total Fat
152g
100%
Sugar
7g
N/A
Saturated Fat
21g
100%
Protein
5g
11%
Carbs
32g
11%
Vitamin A
161µg
18%
Vitamin B6
0.3mg
12.9%
Vitamin C
30mg
51%
Vitamin E
22mg
100%
Vitamin K
181µg
100%
Calcium
130mg
13%
Fiber
8g
33%
Folate (food)
125µg
N/A
Folate equivalent (total)
125µg
31%
Iron
3mg
18%
Magnesium
65mg
16%
Monounsaturated
110g
N/A
Niacin (B3)
2mg
11%
Phosphorus
116mg
17%
Polyunsaturated
16g
N/A
Potassium
586mg
17%
Riboflavin (B2)
0.2mg
10.9%
Sodium
700mg
29%
Thiamin (B1)
0.6mg
38.2%
Zinc
2mg
11%

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