Cape Malay Black Bean And Cremini Mushroom Cassoulet Recipe
Servings: 6
Ingredients
- 1/4 c. extra virgin olive oil
- 1 c. onion, finely minced
- 3 x cloves garlic, chopped
- 2 tsp ginger, freshly grated
- 1/4 tsp cayenne pepper
- 1/2 tsp grnd cumin
- 1/4 tsp grnd cinnamon
- 1/4 tsp grnd cloves
- 2 c. cremini mushrooms, sliced
- 1 Tbsp. tomato paste
- 1 1/2 c. bean cooking liquid, or possibly vegetable stock
- 2 c. black beans, cooked
- 1/2 c. cilantro, minced
- 2 Tbsp. unsweetened coconut flakes
- 1 c. carrot, finely minced
- 1 c. celery, finely minced
- 1 tsp salt
Directions
- Preheat oven to 375 degrees. In large skillet, over medium heat, heat oil.
- Saute/fry onion, garlic, ginger and dry spices till onion is soft and translucent/soft, about 5 min. Add in mushrooms; saute/fry till mushrooms have lost their moisture and onions are golden brown, about 5 min.
- Dissolve tomato paste in bean cooking liquid or possibly stock. In large oven-proof casserole with lid, mix together mushroom mix, tomato paste mix, beans, cilantro, coconut, carrot, celery and salt. Bake, covered till bubbly warm, about 40 min. If you like, serve over rice or possibly grilled polenta squares.
- Makes 6 servings, 10 grams of fat per 1 c. serving.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 222g | |
| Recipe makes 6 servings | |
| Calories 336 | |
| Calories from Fat 92 | 27% |
| Total Fat 10.43g | 13% |
| Saturated Fat 1.78g | 7% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 442mg | 18% |
| Potassium 1249mg | 36% |
| Total Carbs 47.28g | 13% |
| Dietary Fiber 11.5g | 38% |
| Sugars 4.4g | 3% |
| Protein 15.41g | 25% |
