Mixed Bean Cassoulet

[Guest guest]

Adapted slightly from the " Reader's Digest Healthy One-Dish Cooking:

230 Healthy, fuss-free recipes " .

 

MIXED BEAN CASSOULET

 

Serves 4. 20 minutes preparation and 55 minutes cooking.

 

Water or non-stick spray for sauteeing.

1 onion, chopped

2 garlic cloves, crushed

1 butternut pumpkin, peeled, deseeded and cut into 1.5cm cubes (I

used Jap Pumpkin because it was half the price!)

300ml diluted salt-reduced vegetable stock

400g can chopped tomatoes

1 tablespoon tomato paste

2 bay leaves

2 sprigs fresh time (I used dried)

400g can butter beans

400g can borlotti beans

 

BREADCRUMB CRUST

3/4cup or 100g wholemeal breadcrumbs

1/3g cup coarsely chopped mixed nuts (*can omit. I left them in

because I thought this was a small amount for a Serves 4 meal)

2 tablespoons chopped fresh parsley

 

Preheat oven to 200C. Using a flameproof casserole dish: Gently

sautee onion in water for 6 - 7 minutes until softened. Add garlic

and butternut pumpkin and cook 1 minute, stirring all the time.

 

Add the stock, tomatoes in their juice, tomato paste, bay leaves,

thyme and beans. Stir well - the mix might look a bit dry at this

stage, but the pumpkin releases extra juices as it cooks, then

slowly bring to the boil. Put a lid on, and transfer to the oven for

25 minutes.

 

Mix the breadcrumbs, nuts and parsley together. Remove the casserole

dish from the oven and season to taste. Scatter the top with the

breadcrumb mixture. Return to the oven, uncovered, for a further 20

minutes or until the crust is slightly browned.

 

21g protein. 15g fat of which 2.5g saturates (this is without

omitting the oil or nuts). 63g carb. 11/5g fibre. 513 calories.

 

This turned out nicely . I took a photo but I don't know how to

attach it.

Cheers, Krissy