Vegan cassoulet with white beans and garlic breadcrumbs

Vegan cassoulet with white beans and garlic breadcrumbs

http://ift.tt/2f3UwG9

Although this cassoulet has multiple parts, the end result is worth it. If you've never tried polenta before (aka cornmeal), it is absolutely delicious and filled with nutrients. One cup of yellow cornmeal is an excellent source of fiber, iron, niacin, thiamin, and magnesium. If you don’t want all the carbs, then opt for a smaller serving.

Nutrition information (per serving, including polenta)

Calories: 518; total fat: 7g; saturated fat: 1g; protein: 23g; carbohydrates: 93g; sugar: 13g; fiber: 17g; cholesterol: 0mg; sodium: 881mg

Recipe and photo by Abbey Sharp, R.D., Abbey's Kitchen.

4

Ingredients 

For the topping:

2 tsp extra-virgin olive oil

¼ cup vegan breadcrumbs

1 small garlic clove, minced

2 Tbsp parsley, finely chopped

Pinch each of salt and pepper

For the casserole:

1 tsp extra-virgin olive oil

Pinch each of salt and pepper

1½ cups of thinly sliced onions

2 zucchini, diced

2 garlic cloves, minced

1 tsp dried herbs de Provence

1 bay leaf

4 sprigs of thyme, leaves only

1 (14.5-oz) can of diced tomatoes

Pinch each of salt and pepper

2 (19-oz) cans of white beans (Cannellini, Navy or Great Northern), drained and rinsed

2 Tbsp balsamic vinegar

1 cup baby spinach leaves, finely chopped

For the polenta:

4 cups water

1 cup polenta or yellow cornmeal

2 tsp extra-virgin olive oil

Salt and pepper, to taste

How to make it 

Heat 2 tsp of olive oil in a Dutch oven over medium heat. Add in the breadcrumbs and garlic, and a pinch each of salt and pepper. Stir until combined and crumbly, mix with the parsley, and then set aside.

Return the pot to the low heat, add in a tsp of oil, and then add in the onions. Sauté over low heat until caramelized and golden, about 25 minutes. Add in the zucchini, and cook 2 minutes, until lightly golden. Add in garlic, and cook for another 30 seconds. Add in the herbs, bay leaf, thyme, and the tomatoes with their juice, and season with a pinch each of salt and pepper.

Bring the mixture to a boil. Reduce the heat to medium-low, add in the white beans and balsamic, and simmer for about 20 minutes, until the sauce thickens.

Meanwhile, bring the polenta water to a boil in a small saucepot. While whisking gently, pour in the polenta in a steady stream and whisk until thickened. Reduce the heat to low for about 30 minutes, whisking very hard every 10 minutes to make sure you get all the bits off the corners and bottom of the pan. Add in the olive oil, and season with salt and pepper to taste.

5 minutes before you’re ready to serve, stir the spinach leaves into the cassoulet until wilted. Then divide the polenta between four bowls, top with the bean cassoulet and a generous sprinkling of garlic breadcrumbs.

Vegan

Cook Time: 

75

Prep Time: 

25

Fitness

via Men's Fitness http://ift.tt/Jz6nE4

September 12, 2017 at 12:39PM