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Garbanzo Cassoulet

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Recipe

 

Yield

1 servings

Prep

8 hrs

Cook

135 min

Ready

10 hrs
Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber

Ingredients

Amount Measure Ingredient Features
Beans
1 ½ cups chickpeas (garbanzo beans)
dry
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7 cups water
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1 small onions
peeled, whole
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4 Whole cloves
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2 cloves garlic
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1 Inch ginger
slice, fresh
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1 cup carrots
cubed
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Sauce
2 tablespoons vegetable oil
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1 cup onions
chopped
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1 tablespoon garlic
minced
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6 medium tomatoes
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2 cups tomato sauce
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1 ½ cups water
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1 teaspoon basil
dry
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1 teaspoon thyme
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1 x salt and black pepper
to taste
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Topping
2 tablespoons vegetable oil
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½ cup parsley leaves
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2 cups bread crumbs
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Ingredients

Amount Measure Ingredient Features
Beans
355 ml chickpeas (garbanzo beans)
dry
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1.7 l water
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1 small onions
peeled, whole
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4 Whole cloves
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2 cloves garlic
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1 Inch ginger
slice, fresh
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237 ml carrots
cubed
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Sauce
3E+1 ml vegetable oil
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237 ml onions
chopped
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15 ml garlic
minced
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6 medium tomatoes
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473 ml tomato sauce
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355 ml water
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5 ml basil
dry
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5 ml thyme
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1 x salt and black pepper
to taste
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Topping
3E+1 ml vegetable oil
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118 ml parsley leaves
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473 ml bread crumbs
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Directions

Beans: Soak beans in water overnight.

Drain, then add water to cooking pot so beans are covered with 1 to 2 inches of water.

Stick cloves into peeled onion (left whole).

Add to pot along with garlic and ginger.

Bring to boil; reduce heat, cover and simmer for 45 minutes.

Add carrots; simmer, covered, for 20 more minutes until beans and carrots are tender.

Drain, reserving cooking liquid.

Discard onions, garlic and ginger.

Set aside.

Sauce: Heat oil in skillet.

Fry onion and garlic until onion is translucent.

Stir in tomatoes.

Add tomato sauce, reserved bean cooking liquid (or water), basil and thyme.

Bring to boil; simmer, covered, for 45 minutes.

Add salt and pepper to taste.

Set sauce aside.

Topping: Heat oil.

Fry parsley and 1 cup bread crumbs for about 1 minute.

Stir often.

Mix with remaining 1 cup bread crumbs in a bowl.

Set aside.

Assembly: Preheat oven to 350℉ (180℃).

Combine bean mixture and sauce in a deep casserole or baking dish .

Sprinkle ⅓ of topping mixture on top.

Bake for 15 minutes, then push topping layer down with back of spoon and sprinkle another ⅓ of topping on.

Bake another 15 minutes, repeat procedure and add remaining topping.

Bake 10 minutes, then place under broiler for 5 min or until lightly browned on top.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 4281g (151.0 oz)
Amount per Serving
Calories 223929% from fat
 % Daily Value *
Total Fat 71g 109%
Saturated Fat 10g 52%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 2947mg 123%
Total Carbohydrate 115g 115%
Dietary Fiber 51g 203%
Sugars g
Protein 131g
Vitamin A 640% Vitamin C 406%
Calcium 89% Iron 134%
* based on a 2,000 calorie diet How is this calculated?
 

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