Thursday, 8 December 2011

Vegetable Cassoulet with Eggplant and Beans

This is a great warming stew packed full with vegetables; so you know it’s good for you. The crispy bread is great forsoaking up the juicy tomato liquid. The red kidney beans and eggplant make it a very hearty/ filling meal.

Vegetable Cassoulet – Serves 6

Nutritional info Per Serving (updated)
Serving Size: about 1 1/3 cups ~ ProPoints: 10 ~ Calories: 368 Total Fat: 3.8 ~ Carbohydrates:66.5 ~ Protein: 19.9

1 can kidney beans
2 tsp olive oil
1 medium onion
3 cloves of garlic
2 medium carrots
200g eggplant
2 cups of (fat free) vegetable stock
2 cans of crushed tomatoes
Salt and pepper to taste

Calorie reduced spray oil
½ ciabatta (200g), cut into 2cm cubes
½ tbs dried oregano

Preheat ovento 180°C or 160°C Fan-forced.
In a large casserole dish; add oil and cook onions garlic, carrots and eggplant, stirring until just tender.
Add 1 cup of stock and bring to boil. Boil uncovered until the liquid has reduced to half. Add remaining stock, crushed tomatoes and drained beans. Season with salt and pepper. Stir to combine all ingredients. Leave to return to boil.
Remove from heat and transfer to oven. Cook covered for 30 minuites.
Meanwhile lightly spray bread and sprinkle over herbs. Add bread toping to cassoulet and cook uncovered for a further 10 minuites, until bread topping begins to become crispy.


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