Cassoulet is a stew typically made with beans and several kinds of meat, including sausage. In this version, however, extra vegetables stand in for the meat. The thick, herb-infused broth adds flavor, and fresh, crisp bread crumbs provide a little crunch in every bite.

　　

Ingredients

Serves 4; 1 1/2 cups per serving

　　2 teaspoons olive oil and 2 teaspoons olive oil, divided use

　　2 large carrots, chopped

　　2 medium ribs of celery, chopped

　　1 large onion, chopped

　　2 medium garlic cloves, minced

　　2 15.5-ounce cans no-salt-added cannellini beans, rinsed and drained, divided use

　　1 14.5-ounce can no-salt-added diced tomatoes, undrained

　　1 cup Vegetable Broth (page 53) or commercial low-sodium vegetable broth

　　3/4 teaspoon dried thyme, crumbled

　　1/4 teaspoon pepper

　　1/4 teaspoon salt

　　3/4 cup fresh whole-wheat bread crumbs (from lowest-sodium-available bread)

　　2 tablespoons snipped fresh parsley

　　1 tablespoon fresh lemon juice

　　

Step 1

In a large, deep skillet, heat 2 teaspoons oil over medium-high heat, swirling to coat the bottom. Cook the carrots, celery, and onion for 6 minutes, or until soft, stirring frequently.

　　

Step 2

Add the garlic. Cook for 1 minute, stirring constantly. Set aside.

　　

Step 3

Measure 1 cup beans into a medium bowl. Using a potato masher, mash until chunky. Stir the mashed beans, remaining whole beans, tomatoes with liquid, broth, thyme, pepper, and salt into the carrot mixture. Bring to a boil, still over medium-high heat. Reduce the heat and simmer, covered, for 20 minutes, or until the cassoulet is thickened.

　　

Step 4

Meanwhile, preheat the oven to 350°F.

　　

Step 5

In a small bowl, stir together the bread crumbs and remaining 2 teaspoons oil until the crumbs are moist. Spread in a small metal baking pan.

　　

Step 6

Bake the bread-crumb mixture for 8 to 10 minutes, or until crisp, stirring once halfway through.

　　

Step 7

Remove the cassoulet from the heat. Stir in the parsley and lemon juice.

　　

Step 8

Just before serving, sprinkle with the breadcrumb mixture.

　　

Nutrition information

Step 9

(Per serving)

　　

Step 10

Calories: 304

　　

Step 11

Total fat: 6.5g

　　

Step 12

Saturated: 0.5g

　　

Step 13

Trans: 0.0g

　　

Step 14

Polyunsaturated: 1.0g

　　

Step 15

Monounsaturated: 4.0g

　　

Step 16

Cholesterol: 0mg

　　

Step 17

Sodium: 324mg

　　

Step 18

Carbohydrates: 48g

　　

Step 19

Fiber: 13g

　　

Step 20

Sugars: 11g

　　

Step 21

Protein: 14g

　　

Step 22

Calcium: 136mg

　　

Step 23

Potassium: 962mg

　　

Dietary Exchanges

Step 24

2 starch

　　

Step 25

3 vegetable

　　

Step 26

1/2 very lean meat

　　

Step 27

1 fat

　　American Heart Association Low-Salt Cookbook, 4th Edition