Vegan Cassoulet
This very vegan cassoulet is a delicious stew of vegetables and white beans. This recipe is gluten-free and low-fat.
Prep Time20 minutes mins
Cook Time30 minutes mins
Total Time50 minutes mins
Course: Stew
Cuisine: French
Diet: Gluten Free, Vegan, Vegetarian
Servings: 8 servings
Calories: 192kcal
- 1 cup dried white beans (or 3 cups canned, drained and washed. If using dry beans, soak overnight and cook until tender. Great northern or navy beans will do)
- 8 oz tempeh (cut in ½-inch cubes)
- 1 tablespoon extra virgin olive oil
- 1 medium onion (diced)
- 2 medium carrots (sliced)
- 2 stalks of celery (diced)
- 5 cloves garlic (finely minced, or crushed into a paste)
- 15 mushrooms (sliced. Use any kind-- wild mushrooms would be great here. I used crimini because I always have them on hand.)
- 2 tomatoes (diced)
- 1 tablespoon sage (chopped, or 1 teaspoon dried thyme)
- 1 tablespoon thyme (chopped, or 1 teaspoon dried thyme)
- 2 bay leaves
- 2 tablespoon fresh parsley (chopped)
- ½ cup red wine (optional)
- Salt and ground black pepper to taste
Heat oil in a large saucepan.
Add the tempeh cubes and saute, stirring frequently, until the tempeh is golden-brown.
Add the onions, garlic, celery and carrots. Add a pinch of salt and some ground black pepper and saute the vegetables about five minutes until the onions are translucent.
Add the mushrooms and the wine. Cook until the moisture from the vegetables and all of the water has evaporated.
Add the tomatoes and beans along with a cup of water or vegetable stock, bay leaves, sage, parsley and thyme.
Bring to a boil and turn the heat to a level where it boils gently. You can add more water at this time if the stew is too thick for your liking.
Check salt and pepper. Turn off the heat and serve hot with some crusty French bread.
Calories: 192kcal | Carbohydrates: 23g | Protein: 13g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Potassium: 826mg | Fiber: 5g | Sugar: 3g | Vitamin A: 389IU | Vitamin C: 9mg | Calcium: 114mg | Iron: 4mg