Vegetable cassoulet

Serves

4

Timing

Preparation: 25 mins
Cooking: 1 hour

2 x 400g/14oz cans haricot beans
1 x 400g/14oz can soya beans
1 onion, sliced
2 cloves garlic, crushed
Extra virgin olive oil
2 carrots, peeled and cut into dice
1 large or 2 small sticks of celery, diced
1 glass red wine
½ tbsp fresh oregano
½ tbsp fresh thyme
½ tbsp fresh parsley
1 x 400g/14oz tin chopped tomatoes
2 courgettes, cut into dice
330g/12oz spinach
12 sundried tomatoes, cut into strips (reserve some of the olive oil)
Low sodium salt
Black pepper
Bay leaf
3 slices wholemeal bread, made into crumbs

Method

1 In a large heavy based pan, sweat the sliced onion in the olive oil and add the garlic, carrots, celery and red wine. Allow to cook for a couple of minutes.

2 Add the tins of beans and chopped tomatoes, courgettes, sundried tomatoes, spinach and herbs. Season with a little low sodium salt and black pepper.

3 If the mixture looks at all dry, add a few tablespoons of water.

4 Transfer all the ingredients to an ovenproof dish and cover with a layer of breadcrumbs. Drizzle over some of the reserved oil from the sundried tomatoes.

5 Bake in a preheated oven, GM5/190C for about 30 minutes until the breadcrumbs are golden. Serve immediately.

Dr Clayton says

A substantial and tasty vegetarian dish high in a range of important micronutrients.

Soya beans are high in protein with a healthy balance of amino acids. They contain a balance of soluble and insoluble fibre to promote a healthy digestive system and protect against bowel cancers. They are also a rich source of genistein, an isoflavone that not only inhibits the growth of cancer cells, but can also force them to revert to normal.

Haricot beans also have good fibre and protein content. They are a good source of B vitamins and can help to control blood sugar levels.

Onions are rich in the flavonoid quercitin, which can help to neutralise free radicals in the body.

Garlic contains anti-oxidants which can protect the cholesterol in the arteries from oxidising and are, therefore, cardio-protective.

Red wine contains flavonoids with powerful anti-cancer, anti-clotting and cardio-protective properties. Tomatoes are a source of Vitamin C as well as containing the carotenoid lycopene, which has anti-cancer properties.

Spinach is a good source of Vitamin K, lutein and beta-carotene; as are carrots. Lutein and beta carotene protect the skin and eyes and may also have cardio- and cancer-protecting properties.

Dr Clayton says

highlights the benefits from the main ingredients in each recipe, and the symbols show how those foods can reduce major health threats. The more symbols, the stronger the protection.

Heart disease