7 Dimensions of Wellness

7 Dimensions of Wellness
7 Dimensions of Wellness

Monday, November 17, 2008

Meatless Monday - Three-Bean Cassoulet

Makes 4 servings

A cassoulet (or "bean pot stew" in French) is traditionally a baked casserole featuring tender, slow-cooked beans. This crockpot version retains the richness of the original dish but doesn't require you to be hovering around the oven for hours.

1 cup dried lima beans or kidney beans

1 cup dried great Northern beans

1 cup dried garbanzo beans

4-1/2 cups water1 bag baby carrots1 onion, chopped

3 garlic cloves, minced

1 tablespoon parsley

1 teaspoon basil

1/2 teaspoon thyme

1/2 teaspoon salt

1/4 teaspoon pepper

1 bay leaf

1 (14-ounce) can diced tomatoes, undrained

Cover beans with cold water in large saucepan. Bring to a boil and boil for 1 minute. Remove from heat, cover, and let sit for 1 hour. Drain beans. Combine drained beans, 4-1/2 cups water, carrots, onion, garlic and seasonings except salt and tomatoes in 3-1/2 to 4 quart slow cooker. Mix well to combine. Cover and cook on high heat for 30 minutes. Reduce heat to low and cook for 8-9 hours or until beans and vegetables are tender. Stir in tomatoes and salt, cover, and cook 1 hour longer on low. Remove bay leaf before serving.

Nutrition Information per Serving:Calories: 270, Fat: 3 grams, Sodium: 500 mg

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