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Quick cassoulet
A speedy version of the bean and sausage stew renowned in the South of France.
What you need
- 3 tsp olive oil
- 1 onion, peeled and sliced
- 2 baby leeks, trimmed and sliced
- 1 stick celery, trimmed and sliced
- 2 tsp plain flour
- 200 ml chicken stock
- 400 g canned chopped tomatoes
- 425 g canned haricot beans, drained
- 225 g smoked pork sausages with garlic, sliced diagonally
- 3 tsp tomato puree
- 1 tsp chopped fresh thyme
- seasoning
- 75 g fresh white breadcrumbs
Method
Preheat oven to 190°C.
Heat the oil in a flameproof casserole. Fry the onion, leeks and celery for 5 min or until softened. Sprinkle over the flour. Cook for 1 min. Gradually add the stock.
Stir in the chopped tomatoes, beans, sliced sausage, tomato puree, thyme and seasoning. Bring to the boil, simmer for 1 min. Remove from the heat. Sprinkle over the breadcrumbs.
Cook in the oven for 10-12 min until breadcrumbs are golden brown and crisp.
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Preparation 7 minutes Cook 17 minutes Total 24 minutes -
Energy 493 kcal/serving Fat 4.41 g/serving Carbohydrates 191.68 g/serving Glycaemic Index 37 Glycaemic Load 17.81 
Serving suggestion
Garnish with sprigs of fresh thyme. Serve with a green or mixed salad.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 2064 | 395 | 10475 | 8350 |
| Energy (kcal) | 493 | 94.5 | 2500 | 2000 |
| Protein (g) | 24.7 | 4.73 | ||
| Carbohydrate (g) | 48.3 | 9.25 | 345 | 275 |
| Fat (g) | 23.0 | 4.41 | 95 | 70 |
| Fat (saturated) (g) | 7.16 | 1.37 | ||
| Fibre (g) | 8.43 | 1.61 | ||
| Sodium (mg) | 1774 | 340 | ||
| Salt (equivalent) (g) | 4.44 | 0.85 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 79.2 | 15.2 | 800 |
| Vitamin B-12 (µg) | 0.93 | 0.18 | 1 |
| Vitamin B-6 (mg) | 0.56 | 0.11 | 2 |
| Vitamin C (mg) | 25.3 | 4.84 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 2.08 | 0.40 | 10 |
| Zinc (mg) | 2.85 | 0.55 | 15 |
| Calcium (mg) | 162 | 31.2 | 800 |
| Folate (mcg) | 135 | 26.0 | 200 |
| Iron (mg) | 5.04 | 0.97 | 14 |
| Magnesium (mg) | 96.8 | 18.5 | 300 |
| Niacin (mg) | 5.15 | 0.99 | 18 |
| Pantothenic acid (mg) | 1.02 | 0.20 | 6 |
| Riboflavin (mg) | 0.35 | 0.07 | 1.6 |
| Phosphorous (mg) | 304 | 58.2 | 800 |
| Thiamin (mg) | 0.75 | 0.14 | 1.4 |
This recipe is:
Citrus free
Corn-free
Cow-dairy free
Dairy free
Peanut free
Shellfish free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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