Veggie Cassoulet
The right choice for the coming cool nights
by the Editors of the Prevention Guide: Outsmart Heart Disease
2/3 cup dried great Northern or navy beans
2 lg onions, chopped
3 cloves garlic, minced
2 leeks, white part only, thinly sliced
4 frozen vegetable-and-grain breakfast links,
thawed and sliced
1 jar (7 oz) roasted red peppers, drained and chopped
4 1/2 cup water
2 lg carrots, thinly sliced
1/2 tsp salt
1/2 tsp ground black pepper
1/2 cup dry-pack sun-dried tomatoes
1/2 tsp dried rosemary, crushed
1/2 cup fresh whole wheat bread crumbs
1. Rinse the beans, and discard any stones or shriveled
beans.
2. In a medium saucepan, combine the beans and 3 cups of the
water. Let them soak overnight. Drain. Return the beans to
the pan. Add the onions, garlic, and remaining 1 1/2 cups of
water. Heat to boiling over high heat. Reduce the heat to
low, cover, and simmer for 1 hour. Remove from the heat. Stir
in the leeks, breakfast links, roasted peppers, carrots, salt,
and black pepper.
3. While the beans are cooking, soak the tomatoes in hot water
for 10 minutes, or until soft. Drain, reserving the soaking
liquid. Chop the tomatoes.
4. Preheat the oven to 325 degrees F. Coat a 2-quart baking
dish with cooking spray.
5. Stir the tomatoes and soaking liquid into the bean mixture.
Spoon into the prepared baking dish. Sprinkle with the rosemary.
Top with the bread crumbs. Bake for 1 hour, or until the carrots
are tender and the bread crumbs are golden brown.
Makes 4 servings
Per Serving: 270 cal, 17 g protein, 50 g carbohydrate, 2 g fat,
0 g saturated fat, 0 mg cholesterol, 12 g fiber, 810 mg sodium
Diet Exchanges: 0 fruit, 4 1/2 vegetables, 0 milk, 0 fat,
2 carbohydrates, 1 meat