Hearty and healthy, this vegetarian version of the classic French dish cassoulet is seasoned with fresh thyme and topped with a crispy blend of panko bread crumbs and Parmesan cheese. Add a baby kale salad to make a delicious and satisfying fall or winter meal. (Be sure to talk to your diabetes care team if you are considering making changes to your meal plan.)
4 teaspoons olive oil, divided, plus oil for the dish
1 medium onion, chopped
1 celery stalk, chopped
2 garlic cloves, minced
1 cup reduced-sodium vegetable broth
3 tablespoons tomato paste
2 small parsnips, peeled and chopped
2 medium turnips, peeled and chopped
1 large carrot, peeled and chopped
1 (15½-ounce) can cannellini beans, rinsed and drained
1 (14½-ounce) can diced tomatoes
2 teaspoons fresh minced thyme or 1 teaspoon dried thyme
¼ teaspoon freshly ground black pepper
¼ cup plain panko bread crumbs
¼ cup grated Parmesan cheese
Fresh thyme leaves, for garnish (optional)
1. Place an oven rack in the top third of the oven. Preheat the oven to 350°F. Lightly oil a shallow 2- to 2½-quart baking dish.
2. Heat 2 teaspoons of the oil in a 12-inch nonstick skillet over medium-high heat. Add the onion, celery, and garlic and cook, stirring occasionally, until the vegetables are softened, about 5 minutes.
3. Add the broth and tomato paste and cook, stirring occasionally, until the tomato paste is blended into the broth and the mixture comes to a boil, about 3 minutes. Stir in the parsnips, turnips, carrot, beans, tomatoes, thyme and pepper.
4. Transfer the mixture to the prepared baking dish. Cover the dish with foil and place it on a rimmed baking sheet. Bake until the vegetables are tender, about 1 hour and 15 minutes.
5. Meanwhile, place the bread crumbs in a small bowl. Add the remaining 2 teaspoons oil and stir until the crumbs are moistened. Stir in the Parmesan.
6. Uncover the baking dish and sprinkle the top evenly with the crumb mixture. Bake, uncovered, until the crumbs are crisp, about 10 minutes. Let stand 5 minutes before serving. Sprinkle each serving with fresh thyme leaves, if using.
Each serving (1½ cups): 280 calories, 45 g carbohydrate, 6 g total fat, 1 g saturated fat, 4 mg cholesterol, 11 g fiber, 11 g protein, 633 mg sodium
Carbohydrate Choices: 3
Food Choices: 2 starch, 3 vegetable, 1 plant-based protein, 1 fat
Jackie Mills is a registered dietitian who develops recipes for such national magazines as Cooking Light and Family Circle, as well as for books such as the American Medical Association Type 2 Diabetes Cookbook. She was formerly the food editor at Redbook magazine. Mills is a paid contributor for The DX. All opinions contained in this article reflect those of the contributor, and not of Sanofi US, its employees, agencies, or affiliates.
© 2015 The DX: The Diabetes Experience