3/5 Vegan Cassoulet - French White Bean Stew
3/5 Vegan Cassoulet - French White Bean Stew
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  • prep: 15 min
  • cook: 25 min
  • total: 40 min
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  • servings:
  • Summary

    A vegan cassoulet dish that is made in the pressure cooker and delivers an equally tasty dish while considerably cutting down the cooking time.

    Ingredients

    • 200 g dried white kidney beans (or dried cannellini beans or Great Northern beans [1 cup])
    • Water for soaking
    • 4 sun-dried tomato halves (chopped into small pieces)
    • 120 ml hot water (if using dehydrated sun-dried tomato, i.e. not in oil [1/2 cup])
    • 2 tablespoons olive oil
    • 1 medium onion (chopped)
    • 2 - 4 cloves garlic (minced or sliced)
    • 1 tablespoon minced ginger (or 1 thumb size fresh ginger, minced)
    • 3 medium carrots (cut into 2-cm chunks)
    • 4 - 5 stems fresh parsley (chopped)
    • 5 sprigs fresh thyme (or 1½ teaspoons of dried thyme)
    • 2 - 3 small bay leaves (or 1 large)
    • 500 ml water ([2 cups])
    • 2 teaspoons vegetable bouillon powder (or 2 cubes)
    • 3/4 teaspoon ground cumin
    • 4 - 5 drops liquid smoke
    • 2 large tomatoes (cut into 8’s each (or 1 cup canned diced tomatoes))
    • 3 large seitan sausages (store-bought or homemade, I used the spicy Tofurky sausages)
    • Salt (black pepper to season)
    • More chopped parsley for garnish

    Instructions

    Click Here For Step-By-Step Instructions

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    Taste Profile

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 103 % Daily Value *
    • Total Fat: 9 g 13.78%
    • Saturated Fat: 1 g 6.24%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 50 mg 2.07%
    • Calcium: 27 mg 2.73%
    • Potassium: 341 mg 9.73%
    • Magnesium: 0 mg 0%
    • Iron: 2 mg 8.5%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 6 g %
    • Dietary Fiber: 2 g 6.22%
    • Sugar: 1 g
    • Protein: 1 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 11.49%
    • Vitamin C 36.38%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch0
    • Exchange - Vegetables1
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq