Vegetarian Cassoulet

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Vegetarian Cassoulet 01-DEC-00 p. 20

6 servings—Egg- & Dairy-free

 

Cassoulet is a hearty French dish that is, except for

the beans, a vegetarian’s nightmare with its layers of

duck, goose, veal, smoked sausage and loads of

saturated fat. I wanted to create a recipe that would

highlight many of the great smoked soy products on the

market; preparing this healthy cassoulet was the

logical choice.

 

1 1/2 cups smoked tofu, diced (6 oz.)

1 Tbs. chopped fresh thyme (1 tsp. dried)

1/3 cup dry bread crumbs

1 1/3 cups smoked tempeh, diced (6 oz.)

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1 cup low-sodium vegetable broth or water

1 Tbs. olive oil

6 cloves garlic, minced (2 Tbs.)

1 medium onion, diced (1 cup)

2 medium stalks celery, chopped (1 cup)

2 small carrots, chopped (1 cup)

1 cup chopped mushrooms (3 oz.)

1 pinch plus 1 tsp. coarsely ground pepper

1 tsp. salt

15-oz. can navy beans

1 1/2 cups seitan, diced (8 oz.)

Preheat oven to 400°F. In small saucepan, bring broth

or water to a simmer, cover and keep warm.

 

In 5-quart Dutch oven, heat oil over medium-high heat.

Add garlic, onion, celery, carrots, mushrooms, pinch

of pepper and 1/2 teaspoon salt and cook, stirring

often, about 3 minutes.

 

Stir in beans (with their liquid) and hot broth.

Season with 1/2 teaspoon salt and 1 teaspoon pepper.

Add seitan, tempeh, tofu and thyme. Mix gently. Bring

mixture to a slow simmer and cook 1 minute. Sprinkle

evenly with bread crumbs, lightly coat top with olive

oil cooking spray and transfer to oven.

 

Bake, uncovered, 15 minutes until top is browned.

Remove cassoulet from oven and let stand 5 to 10

minutes before serving.

 

PER serving: 324 CAL; 24 G PROT; 7 TOTAL FAT (1 SAT.

FAT); 41 G CARB.; CHOL; 589 MG SOD.; 9 FIBER

 

 

 

 

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