EXPLORE:

White bean and mushroom cassoulet with parsley–red onion salad
Heart-Check Certified

White bean and mushroom cassoulet with parsley–red onion salad

Gluten-Free, Dairy-Free, Soy-Free, Lean & Clean, Vegan

2 Servings, 490 Calories/Serving

35 – 45 Minutes

This traditionally meaty French casserole goes vegan and gluten-free with buttery white beans, crunchy almonds, and two kinds of mushrooms.

Ingredients

  • 1 red onion
  • 1 lemon
  • 1 leek
  • 1 or 2 cloves peeled fresh garlic
  • 2 sprigs fresh thyme
  • 5 ounces cremini mushrooms
  • 2 cups cooked white beans
  • ⅓ cup mirepoix (onions - carrots - celery)
  • 1 tablespoon tomato paste
  • 2 teaspoons porcini powder
  • ¼ cup roasted almonds
  • 6 or 7 sprigs fresh flat-leaf parsley

Chef's Tip

To get dinner on the table even more quickly, in Step 2, start cooking the leek and mirepoix while you finish prepping the remaining ingredients.

Make It Leaner

Use just 1 teaspoon oil to cook the mirepoix and leek in Step 3 and 1 teaspoon oil for the salad in Step 4 and you’ll shave 40 calories and 5 grams of fat per serving.

Nutrition per serving

Instructions

1

Prep the onion

Heat the oven to 400°F.
  • Peel and very thinly slice enough red onion to measure ½ cup.
  • Zest and juice the lemon.
In a small bowl, combine the onion, lemon zest, and lemon juice and toss to coat. Let stand, stirring occasionally, while you prepare the rest of the meal.

2

Prep the cassoulet ingredients

  • Trim the root end from the leek; cut the leek in half lengthwise, then thinly slice crosswise. Soak the leek in a medium bowl of cold water, stirring occasionally to loosen any dirt, and allow the dirt to settle at the bottom. Skim the leek from the surface of the water and pat dry.
  • Finely chop, press, or grate enough garlic to measure 1 teaspoon.
  • Strip the thyme leaves from the stems.
  • Coarsely chop half the cremini mushrooms for the cassoulet filling; thinly slice half for the cassoulet topping.
  • Rinse the white beans.

3

Start the cassoulet

In a medium ovenproof frying pan over medium-high heat, warm 2 to 3 teaspoons oil until hot but not smoking. Add the leek and mirepoix, season with salt and pepper, and cook, stirring occasionally, until the vegetables are lightly browned and starting to soften, 3 to 5 minutes. Stir in the garlic, thyme, tomato paste, and coarsely chopped mushrooms and cook until fragrant and the tomato paste darkens, 1 to 2 minutes. Add the beans, porcini powder, and 1½ cups water. Bring to a boil, reduce to a simmer, and cook, stirring occasionally, until the liquid thickens, 8 to 10 minutes. Season with salt and pepper.
While the cassoulet simmers, prepare the almonds.

4

Prep the almonds; finish the cassoulet

  • Coarsely chop the almonds.
Top the bean mixture with the thinly sliced mushrooms and the almonds and drizzle with 1 to 2 teaspoons oil. Transfer to the oven and bake until the mushroom and almond toppings are lightly browned and the sauce is bubbling, 10 to 12 minutes.
When the cassoulet is almost done, prepare the parsley–red onion salad.

5

Finish the parsley–red onion salad

  • Strip the parsley leaves from the stems.
Drain the onion and return it to the bowl. Add the parsley and 2 to 3 teaspoons oil and toss to coat. Season to taste with salt and pepper.

6

Serve

Transfer the cassoulet to individual plates, top with the parsley–red onion salad, and serve.

Calories: 490, Protein: 18g (36% DV), Fiber: 15g (60% DV), Total Fat: 25g (38% DV), Monounsaturated Fat: 16g, Polyunsaturated Fat: 4g, Saturated Fat: 2.5g (13% DV), Cholesterol: 0mg (0% DV), Sodium: 120mg (5% DV), Carbohydrates: 55g (18% DV), Total Sugars: 12g, Added Sugars: 0g (0% DV).
Contains: Tree Nuts

Sodium does not include pantry salt; for reference, ⅛ teaspoon kosher salt per serving averages 240mg (10% DV). Not a significant source of trans fat. Packed in a facility that handles all major food allergens* and gluten. *Milk, Eggs, Fish, Crustacean Shellfish, Tree Nuts, Peanuts, Wheat, Soybeans.

The Heart-Check Certification indicates the recipe meets the American Heart Association®'s nutrition requirements: no butter, no added salt from your pantry, and reflects the lower amounts of oil suggested for preparation.