Pumpkin & Parsnip Cassoulet Recipe

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Ingredients:

Serving

2 tbsp olive oil
2 large onions, chopped
1 lb pumpkin , deseeded, peeled and diced
1 lb parsnip, diced
3 garlic cloves, crushed
2 (14 oz) cans mixed beans, drained
2 (14 oz) cans tomatoes
1 cup red wine
1 cup vegetable stock
2 sprigs fresh thyme
salt and pepper
1 tbsp sugar
3 oz fresh breadcrumbs
1 oz parmesan cheese, grated

Directions:

Heat oven to 350°F Heat the oil in a large pan or wok, add onions, then fry for 5 mins until golden.
Add pumpkin, parsnips and garlic and cook for a further 3 minutes Stir in beans, tomatoes, wine, stock, thyme, sugar and plenty of seasoning. Bring to the boil, then transfer to a large casserole dish, pressing the beans and vegetables beneath the liquid.
Sprinkle the top with breadcrumbs and grated cheese. Cover, then cook for 40 minutes Uncover, and cook for a further 40 minutes Serve with garlic bread.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	358.26 Kcal (1500 kJ)
Calories from fat	55.74 Kcal
		% Daily Value*
Total Fat	6.19g	10%
Cholesterol	4.16mg	1%
Sodium	6308.57mg	263%
Potassium	711.3mg	15%
Total Carbs	58.44g	19%
Sugars	10.56g	42%
Dietary Fiber	6.08g	24%
Protein	4.46g	9%
Vitamin C	25.9mg	43%
Iron	1.8mg	10%
Calcium	122.8mg	12%

Amount Per 100 g
Calories	110.21 Kcal (461 kJ)
Calories from fat	17.15 Kcal
		% Daily Value*
Total Fat	1.91g	10%
Cholesterol	1.28mg	1%
Sodium	1940.7mg	263%
Potassium	218.82mg	15%
Total Carbs	17.98g	19%
Sugars	3.25g	42%
Dietary Fiber	1.87g	24%
Protein	1.37g	9%
Vitamin C	8mg	43%
Iron	0.6mg	10%
Calcium	37.8mg	12%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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