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Recipe Category / Legumes / Beans

French cassoulet

  • Egg Free Diet

    It is usually followed when someone is allergic to this food.

  • Nuts Free Diet

    It is usually followed when someone is allergic to nuts.

French cassoulet

Method

  • Soak the beans overnight, or even better for 12 hours, in water with 1 tablespoon salt.
  • Drain them, rinse them well and drain again. 
  • Add them into a pot that is ovenproof. 
  • Cover them with water, add the onion, the head of garlic (unpeeled), the thyme, the bay leaf, the shank, and place the pot on heat. 
  • As soon as they come to a boil, lower the heat to medium and let them simmer for 2 hours, until the meat is not entirely cooked through. 
  • Cut the pork belly into cubes and the sausages into 1-2 cm thick slices.
  • In a frying pan, sauté the pork belly and the sausages.
  • Remove from the heat and transfer to a bowl.
  • In the same frying pan, sauté the breadcrumbs until golden.
  • Remove from the heat and set it aside. 
  • When the 2 hours have gone by, remove the shank, the onion, the garlic and the herbs from the pot. 
  • As soon as the shank is cool, remove the skin from the meat, cut it into pieces and put it again into the pot. You may discard the skin as you will not use it in the recipe.
  • Cut the head of garlic in half and και press the two halves until you get the pulp into a bowl. 
  • Drain the beans and keep the broth.
  • Preheat the oven to 140°C (280° F) set to fan.  
  • In a bowl mix the tomato paste with as much garlic pulp as you want, salt and pepper. Do not season with a lot of salt as the sausages are pretty salty. 
  • Return the beans to the pot, the pork shank, the pork belly, the sausages, 2 tablespoons olive oil, the tomato paste mixture, and mix well. 
  • Add some of the broth you set aside, enough to cover the beans. 
  • Sprinkle some of the breadcrumbs on top and put the pot into the oven. 
  • Bake for 2 hours, by mixing often and adding more breadcrumbs on top.  
  • It will be ready when it has a nice crust and its sauce has become thick. 
  • Serve by sprinkling with some finely chopped leaf celery and drizzling with a little olive oil.

Tip

If you do not have an ovenproof pot, sauté the ingredients in a pot and then transfer them to an oval roaster pan.

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Stars 5 965280a274e7faaa3ab948cbf65b3e63cafd3a357c9a1db9ace6cb5ab0ca420b
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Stars 4 7a9178270a01a919f143a86d02d23da24820e7cf7d8785260b287b505604249a
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Stars 1 d2c64104eb0fa01541d9f73e1face12dcf9db387d50b23e382af06ebc6f3d651
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Nutritional
Chart

Nutrition information per portion

651
Calories (kcal)
33 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

40.0
Total Fat (g)
57 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

13.0
Saturated Fat (g)
65 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

24.0
Total Carbs (g)
9 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

5.1
Sugars (g)
6 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

44.0
Protein (g)
88 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

6.7
Fibre (g)
27 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

1.8
Sodium (g)
30 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*The nutritional chart and the symbols refer to the basic recipe and not to the serving suggestions.

*To calculate nutritional table data, we use software by Nutritics logo 917a1b6ba55874b5d139866e10c236ccff8cbaa226cb4c05ba54efca0b20cc63

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