Four-Bean Cassoulet

This Four-Bean Cassoulet is loaded with dietary fiber and phytonutrients thanks to all of the delicious legumes and vegetables. Your gut microbiome will thank you, and your taste buds will be dancing.

Featured Ingredients

Black beans are famous for their amazing dietary fiber and versatility in many cuisines, but they are also filled with many other nutrients including polyphenols, ergothioneine, a swath of minerals (7 different minerals are >10% DV per 1/2 cup cooked), and a range of B vitamins! Black beans are also one of the higher Nutrivore-scoring legumes out there, so are a solid choice to add to any recipe that calls for beans.

Onions possess potent antimicrobial activity, protecting against various bacteria, fungi, molds and yeast.  The antibacterial activity of red varieties is higher than that of yellow and white varieties!

Carrots are a top food source carotenoids, which are a diverse group of fat-soluble phytonutrients responsible for giving fruits and vegetables vibrant red, orange, and yellow pigmentation. High dietary intake of carotenoids reduces risk of cardiovascular disease, type 2 diabetes, obesity, osteoporosis, many forms of cancer, age-related macular degeneration and cataracts.

Black Bean Nutrients

Onion Nutrients

Carrot Nutrients

Four Bean Cassoulet

Nutrivore Score: 313

Prep Time 45 minutes minutes

Cook Time 2 hours hours

Soaking time 12 hours hours

Total Time 14 hours hours 45 minutes minutes

Servings 12

Calories 477kcal

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Ingredients

• 1/2 cup cranberry beans dried
• 1/2 cup black beans dried
• 1/2 cup pinto dried
• 1/2 cup cannellini dried
• 4 ounces pancetta diced
• 2 tablespoons olive oil
• 2 pounds pork shoulder cut into 1″ chunks
• 1 pound lamb stew meat cut into 1″ chunks
• 1 pound kielbasa or polish sausage cut into 1″ pieces
• 1 cup dry wine
• 6 large carrots cut into 1/2 in rounds
• 3 stalks celery cut into large pieces
• 1 medium onions quartered
• 6 ounces tomato paste (one small can)
• 1 cup chicken stock
• 1 1/2 teaspoons salt
• 1/2 teaspoon thyme dried
• 1 pinch cloves ground
• 2 large bay leaves
• 2 tablespoons parsley fresh, minced

Instructions

• Rinse beans and discard any stones or shriveled beans. In a large bowl, combine beans and add water to cover by 2 inches. Soak overnight and up to 48 hours. Drain beans and rinse again.
• In a large pot, bring 8 cups of water to a rolling boil, add beans and reduce heat to low. Simmer beans until soft but before skin cracks, about 90 minutes. Drain and set aside.
• Meanwhile, in a large Dutch oven over medium heat, sauté pancetta in olive oil until browned. Remove and set aside. Working in batches, sear pork butt, lamb and kielbasa to brown (but not cooked through) in the rendered fat in the Dutch oven, removing and setting aside.
• Preheat oven to 350F with rack set to its lowest level.
• Drain excess fat from Dutch oven. Add wine to deglaze then return pancetta, pork, lamb and kielbasa to the Dutch oven along with carrots, celery, onion, tomato paste, chicken stock, salt, thyme, cloves, and bay leaves. Heat broth to a rolling boil over high heat. Cover and place in the oven. Bake for 1 hour.
• Remove from oven and add beans and parsley, stirring to incorporate. Cover and return to oven to cook for an additional 30 minutes, until meat and beans are fork-tender.

Nutrition

Nutrition Facts

Four Bean Cassoulet

Amount per Serving

Calories

477

% Daily Value*

Fat

 

29

g

45

%

Saturated Fat

 

10

g

63

%

Trans Fat

 

0.02

g

Polyunsaturated Fat

 

3

g

Monounsaturated Fat

 

13

g

Cholesterol

 

106

mg

35

%

Sodium

 

938

mg

41

%

Potassium

 

888

mg

25

%

Carbohydrates

 

16

g

5

%

Fiber

 

4

g

17

%

Sugar

 

4

g

4

%

Protein

 

34

g

68

%

Vitamin A

 

6341

IU

127

%

Vitamin C

 

8

mg

10

%

Calcium

 

56

mg

6

%

Iron

 

3

mg

17

%

* Percent Daily Values are based on a 2000 calorie diet.