The Personal Training Gyms

Bean Cassoulet

Serves: 4

Bean Cassoulet.jpeg

Shopping & Ingredients List:

  • 400g tin Mixed Beans, drained & rinsed
  • 1 tbsp Olive Oil
  • 2 tsp crushed Garlic
  • 225g Shallots
  • 3 Carrots, peeled & diced
  • 3 Celery Sticks, chopped
  • 2 Red Peppers, deseeded & chopped
  • 250g Mushrooms, sliced
  • 125ml Red Wine
  • 4 tbsp Tomato Puree
  • 1 tbsp Dark Soy Sauce
  • 1 tsp dried Rosemary
  • 2 tsp dried Parsley
  • 1 tsp dried Thyme
 
Method

1. Preheat oven to 180c (160 fan assisted), 350f, gas mark 4.

2. To easily remove skin from shallots. Place in bowl. Boil a full kettle of water. Pour over shallots. Let them stand for 10 mins. Drain & peel off skin.

3. In large pan heat oil over medium heat. Add garlic, onions, carrots, celery & red pepper. Cook gently for 5 mins. Add mushrooms & cook for 5 mins.

4. Stir in red wine & herbs. Bring to the boil. And reduce until syrupy. Add 500ml of cold water & the beans, tomato puree & soy sauce.  Bring to the boil. Remove from heat.

5. Pour the contents into oven safe casserole dish. Place on lid & cook in oven for 30-35 mins.

Macro info per serving:
 
Protein = 9g
Carbs = 41.7g
Fat = 4.7g
Energy = 245.1kcal

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