SOY-FREE OIL-FREE OPTION* GLUTEN-FREE OPTION**
Imagine an oven-cooked smoky stew topped with crunchy bread crumbs. That’s what cassoulet is all about. The flageolet beans are the traditional bean used in this French dish, but any white bean can be substituted.
YIELD: 6 servings
TOTAL PREP TIME: 20 minutes
TOTAL COOKING TIME: 2 to 2 1/2 hours
INGREDIENTS
- 1 to 2 tablespoons (15 to 28 ml) olive oil (*use water or broth)
- 1/2 small onion, minced
- 5 cloves garlic, chopped
- 2 stalks celery, chopped, or 1/2 teaspoon celery seeds
- 1 large carrot, diced (peeled if not organic)
- 2 cubes veggie bouillon
- 5 cups (1.2 L) water
- 2 Baked Crispy Chickpea Seitan Patties, cubed, **or 2 cups (496 g) pressed and cubed tofu
- 1 1/2 cups (322 g) dried flageolet beans or other dried white bean
- 1 bay leaf
- 1/2 teaspoon liquid smoke
- 4 (2 inch, or 5 cm) sprigs fresh thyme or 1 teaspoon dried
- 1 (2 inch, or 5 cm) sprig fresh rosemary or 1/4 teaspoon ground dried
- 1 (2 inch, or 5 cm) sprig fresh oregano or 1/2 teaspoon dried
- 1 cup (115 g) whole wheat bread crumbs (**use gluten-free)
- Salt and pepper, to taste
INSTRUCTIONS
- Preheat the oven to 350°F (180°C, or gas mark 4).
- Heat the oil over medium heat in a Dutch oven. Once hot, add the onion and cook until translucent, about 5 minutes. Add the garlic and celery and cook for 2 minutes.
- Next, add the carrot, bouillon, water, seitan/tofu, beans, bay leaf, and liquid smoke. Increase the heat to high and bring to a boil.
- Once it’s boiling, add the thyme, rosemary, and oregano. Cover and bake for 1 1/2 to 2 hours or until the beans are tender. Check every 40 minutes or so to see whether the beans are ready.
- Remove from the oven, remove the bay leaf and herb sprigs, spread the bread crumbs on top, return to the oven, and bake, uncovered, for 15 more minutes or until the bread crumbs are brown and crispy.
PER 1-CUP (225 G) SERVING:
- 425.4 calories; 6.1 g total fat; 5.6 g saturated fat; 20.0 g protein; 69.7 g carbohydrate; 20.9 g dietary fiber; 0 mg cholesterol.
