Recipes · French · Casseroles
Cassoulet
One serving has 936 kcal and 40 g protein, and at least a fifth of a woman's daily need of copper (109%), thiamin (95%), niacin (82%), phosphorus (80%), manganese (77%) and folate (74%). Ready in 930 minutes.
- Preparation: 750 min
- Cooking: 180 min
- Makes: 1 serving (441 g)
- Difficulty: Hard
- Diets: Dairy-free, High protein
- Contains: celery, gluten, pork, poultry
Ingredients
- 70 g Navy beans, dried
- 70 g Duck, raw
- 60 g Pork sausages, fresh
- 15 g Salt pork
- 30 g Onions, raw
- 20 g Carrots, raw
- 5 g Garlic, raw
- 10 g Tomato paste
- 150 g Chicken stock, homemade
- 0.3 g Bay leaves
- 0.3 g Thyme, dried
- 0.3 g Salt
- 0.3 g Black pepper
- 10 g Breadcrumbs, dry
Method
- Soak the beans overnight, then drain, cover with fresh water and simmer for 45-60 minutes until just tender; drain, reserving some of the liquid.
- Brown the sausage and salt pork in a heavy pot, then add the onion, carrot and garlic and cook until softened.
- Stir in the tomato paste, beans and stock, add the bay leaf and thyme, and season with the salt and pepper.
- Nestle the piece of duck into the beans, cover, and bake at 150°C (300°F) for 1.5 hours, topping up with the reserved bean liquid if it looks dry.
- Uncover, scatter the breadcrumbs over the top, and bake uncovered for a further 30-40 minutes until a deep golden crust forms.
- Serve bubbling hot straight from the pot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 936 kcal | 44% |
| Carbohydrates | 64.5 g | |
| Water | 272 mL | |
| Fiber | 13 g | 44% |
| Protein | 40.1 g | 84% |
| Tryptophan | 0.4 g | |
| Threonine | 1.3 g | |
| Isoleucine | 1.5 g | |
| Leucine | 2.8 g | |
| Lysine | 2.4 g | |
| Methionine | 0.67 g | |
| Cystine | 0.44 g | |
| Phenylalanine | 1.6 g | |
| Tyrosine | 0.97 g | |
| Valine | 1.9 g | |
| Histidine | 0.91 g | |
| Fat | 58.1 g | |
| Monounsaturated | 25.8 g | |
| Polyunsaturated | 8.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 7.7 g | |
| Saturated | 19 g | |
| Trans-Fats | 0.06 g | |
| Cholesterol | 113 mg | |
| Calcium | 175 mg | 17% |
| Copper | 0.98 mg | 109% |
| Iron | 8 mg | 45% |
| Magnesium | 166 mg | 53% |
| Manganese | 1.4 mg | 77% |
| Phosphorus | 560 mg | 80% |
| Potassium | 1,584 mg | 34% |
| Selenium | 35.2 µg | 64% |
| Sodium | 1,320 mg | |
| Zinc | 5.5 mg | 68% |
| Thiamin (vitamin B1) | 1 mg | 95% |
| Riboflavin (vitamin B2) | 0.57 mg | 52% |
| Niacin (vitamin B3) | 11.4 mg | 82% |
| Pantothenic acid (vitamin B5) | 1.8 mg | 37% |
| Pyridoxine (vitamin B6) | 0.81 mg | 62% |
| Folate (vitamin B9) | 296 µg | 74% |
| Cobalamin (vitamin B12) | 0.81 µg | 34% |
| Choline | 141 mg | 33% |
| Vitamin A | 229 µg | 33% |
| Vitamin C | 9.7 mg | 13% |
| Vitamin D (D2 + D3) | 53.8 IU | 9% |
| Vitamin E | 1.8 mg | 12% |
| Vitamin K | 16.4 µg | 18% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.1 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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