I love using white beans, especially in Mediterranean cuisine. They are a delicious addition to soups, stews, chillis, salads or even in place of chickpeas in hummus. They have a mild creamy taste and pair well with almost any herb. I instantly liked this recipe for vegan white bean cassoulet because is jam packed and filled with veggies and flavor without all the meat and cheese of the classic French dish. And once you see how beautiful it is when it comes together it’s sure to please all of your family’s senses.

So before you put away your slow cooker for the season, why not try this hearty dish when you are craving something “different” yet still budget friendly and super filling. I’d also pair this veggie cassoulet with a nice light salad with a homemade vinaigrette. (Check out my quick dijon dressing in this video)

Vegetarian White Bean Cassoulet

A cassoulet is a French dish that is very complicated to prepare and is usually very meat-heavy. Traditionally it is a dish filled with fatty meats, white beans, and vegetables topped with savory bread crumbs and cheese. This version is not nearly as complicated, and it is a healthy cassoulet that is full of veggies. It’s a slow cooker recipe unlike any other. So, if you’re looking for a vegetarian white bean cassoulet recipe that is satisfying, rich, and filling, this one is sure to be a hit.

Vegan White Bean Cassoulet

Recipe provided by SkinnyMs.com

Yields: 6 servings | Serving Size: 1 cup|Calories: 432| Previous Points: 9| Points Plus:  10| Total Fat: 10 g | Saturated Fat: 2 g | Trans Fat: 0 g | Cholesterol: 0 mg | Sodium: 171 mg | Carbohydrates: 67 g | Dietary Fiber: 21 g | Sugars: 9 g | Protein: 20 g |

Ingredients:

Cassoulet:
    • 3 leeks, white parts, sliced
    • 2 stalks celery, diced
    • 2 large carrots, sliced
    • 4 cloves garlic, minced
    • 1 15 ounce can diced tomatoes
    • 2 cups vegetable stock
    • 1 bay leaf
    • 1 tablespoons Italian seasoning
    • 2 15 ounce cans white beans of your choice, rinsed and drained
Breadcrumbs:
  • 1 cup good quality coarse bread crumbs
  • 2 tablespoons olive oil
  • 1 clove garlic, minced (or garlic powder)
  • Zest of 1 lemon
  • 1/4 cup finely chopped fresh parsley

Directions:

Heat a large skillet over medium heat with a little vegetable broth or water. Add the leeks and celery and cook until soft. Add the carrots and cook until lightly browned. Add more water or broth as necessary. Add the garlic and cook for 1 more minute. Season with salt and pepper.

Add the mixture to the slow cooker, followed by the rest of the cassoulet ingredients. Cook on low heat for 4-6 hours, until vegetables are tender. Lightly mash some of the beans to thicken the cassoulet.

Make the toasted breadcrumbs by tossing the breadcrumbs with the garlic (or garlic powder). Lay in an even layer on a baking sheet and lightly toast in a 350 F degree oven, about 10 minutes. Allow to cool and combine with the parsley and lemon zest.

To serve, spoon the cassoulet into individual ramekins and sprinkle with bread crumbs. Alternatively, sprinkle breadcrumbs directly on the cassoulet in the slow cooker and serve from there.

Notes:

This recipe has been edited to omit the olive oil to be in line with the needs of the readers of this blog.

Have you ever made a cassoulet recipe? What did you put in it?

{ 4 comments }

Vegan Avocado Potato Salad

Sometimes you get a craving for a creamy salad, especially potato salad – but how do you make it creamy and whole food based at the same time? Simple! I switch out the vegan mayo (not a condiment I use in my kitchen!) and substitute a fresh ripe avocado and mash it up and season my vegan potato salad it just like I would any other.

Except that my version is ultimately tastier than what you’re probably used to. I like to give it more kick and I up the seasonings in it so it’s truly a dish you can enjoy on it’s own or pair with a light soup or wrap. This recipe is also oil free, soy free, gluten free and nut free as well so it’s great for allergy friendly households.

So get ready to try the best whole food potato salad you’ve never had! And please tell me how much you enjoyed it once you have :)

Vegan Avocado Dill Potato Salad

Serves 4-6 side servings

Ingredients:

2 lbs/908 g small baby red skinned potatoes (or other potato of choice)
3 stalks celery, trimmed and sliced
1/2 white onion sliced and diced
1 Large ripe avocado (should be soft and give to pressure)
2 tsp lemon juice
1 1/2 tsp honey, maple syrup or liquid sweetener *optional to balance the acidity in the lemon and spiciness in the mustard
1 tbsp dijon mustard
1/4 tsp smoked paprika
1/2 teaspoon herbamare or salt *or to taste as desired
Freshly ground black pepper to taste
1/3 cup dill, packed and then chopped
1/2 bunch green onions/spring onions, sliced (top green parts only)

Directions:

1. Wash potatoes and cut out any bad spots or eyes.
2. Steam, or pressure cook the potatoes gently until they are just fork tender through the centre, but al dente. Immediately run the potatoes under cold water to prevent from cooking further.
3. For best results, refrigerate cooked potatoes for about an hour until cool. (This ensures they don’t fall apart when slicing)
4. Quarter the potatoes and peel if desired.
5. Peel and mash the avocado in a small bowl. Add lemon juice, and seasonings (except fresh herbs) and stir into avocado to create a dressing.
6. Turn potatoes into a large bowl. Add the fresh herbs and avocado dressing. Toss gently until everything is coated. Taste test and adjust seasonings if desired.
7. Serve or refrigerate until needed. Best consumed same day, or next day (as the avocado changes color and breaks down quickly)

What’s your favorite addition to potato salad and what type of potatoes do you like to use? 

{ 7 comments }

Reader Recipe: Vegan Cream of Celery Soup

February 3, 2014
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Photo credit: digidreamgrafix FreeDigitalPhotos.net I received a wonderful recipe last week from a fellow reader named Elke White who was so kind to share this with all of us. What’s great about this cream of celery soup recipe is that it is exactly like I would have designed myself! Simple, oil free, low in fat and using [...]

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Spicy Vegan Potato and Chickpea Stew from SkinnyMs.com

January 14, 2014
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I have another great recipe to share with you from SkinnyMs.com that is right up your alley! Sometimes I just cannot decide what I would rather go for at night – potatoes or chickpeas… Well good news! This recipe has both so it’s hearty, filling yet still incredibly healthy and whole food based. Really you [...]

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Quick and Easy Vegan Mexican Black Bean Corn Soup

January 6, 2014
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  I hope you all had a wonderful holiday and happy new year! I cannot believe it’s 2014 now and it’s a new year here at Low Fat Vegan Chef. When the weather is cold and chilly I often like to make quick one pot meals as it’s not only warm and satisfying and makes [...]

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How To Have a Vegan Thanksgiving and Recipe Ideas

November 18, 2013
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  Our Thanksgiving is already long gone in Canada, but I saved this post for my American readers as many of you have a hard time deciding on what to make and spend a lot of time worrying if your guests or family can survive a meal without turkey or ham on a big holiday. [...]

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Skinny Vegan Quinoa with Black Beans

November 13, 2013
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I have a wonderful quinoa and black beans recipe to share today from SkinnyMs.com! Quinoa is a perfected substitute for traditional ‘Rice & Beans’ and it cooks much faster too. If you’ve been skeptical of trying quinoa in the past and are not sure just what to pair it with, this is a great recipe [...]

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Meatless Monday: Vegan Slow Cooker Sloppy Joes

November 10, 2013
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It is snowing like crazy where I am right now and I am making good use of my slow cooker these days. Sometimes it’s just too chilly to spend much time in the kitchen, so I like to chop up some veggies and throw some beans into the slow cooker for an easy meal. These [...]

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Creamy Coconut Kale and Chickpea Curry Recipe

November 5, 2013
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I had a really bad craving for a creamy chickpea curry recipe – BUT I still wanted to make sure it wasn’t too decadent so this turned out to be a wonderful compromise. I usually make an all tomato based chickpea curry aka Chana Masala, but I wanted to step out of the box a [...]

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Real Organic Natural Skin Care by Annmarie Gianni

November 2, 2013

  Normally, I talk about what you put IN your body and how it affects your health.  As you may (or may not know) I have experimented a lot with health in what I put in my body until I found what worked for me.   But today, I wanted to talk about what you put ON your body.  The [...]

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