Meatless Monday: Vegetable Cassoulet

It's Meatless Monday. This recipe mimics the classic French cassoulet with onion, garlic, baby carrots, peppers, beans and tomatoes.

Go Meatless Monday is recognized by cities and countries all around the world. It's a day people unite around food.

This dish is named after its traditional cooking vessel, the cassole, a deep, round, earthenware pot with slanting sides.

Cassoulet is a rich, slow-cooked bean-based casserole originating in the south of France, containing meat (typically pork sausages, goose, duck and sometimes mutton.

Great Northern Beans have a mild, delicate flavor perfect as a side dish or in soups, stews, dips, cassoulet, sauces and white chili.

This easy-to-make version of cassoulet harmonizes vegetable flavors with herbs. It's been tested and endorsed by Kellogg and MorningStar Farms®.

Easy Vegetable Cassoulet
Serves 6

10 MorningStar Farms® Sausage Links
3/4 cup chopped onion
2 cloves garlic, minced
2 teaspoons vegetable oil
2 cups baby carrots, halved lengthwise
1 small green or red bell pepper, cut into 1-inch pieces (about 1 cup)
2 cans (15 1/2 oz. each) Great Northern beans, rinsed and drained*
1 can (14 1/2 oz.) Italian-style stewed tomatoes
1/2 cup vegetable broth
1/4 cup chopped fresh parsley
1 teaspoon dried thyme leaves
1/8 teaspoon ground red pepper
1/4 cup shaved or finely shredded fresh Parmesan cheese

Cook Morningstar Farms® Veggie Sausage Links according to package directions. Cut into bite-size pieces. Set aside.

Meanwhile, in large nonstick skillet cook onion and garlic in oil until tender. Stir in carrots and bell pepper. Cook and stir for 2 minutes. Stir in beans, undrained tomatoes, broth, parsley, thyme and ground pepper. Bring to boiling. Reduce heat. Simmer, uncovered, for 10 minutes. Stir in sausage link pieces. Heat through.

Ladle into serving bowls. Sprinkle with cheese, if desired.

* NOTE: Lower sodium by substituting dried beans for the canned beans. In large saucepan combine 6 cups water and 1 1/2 cups dry Great Northern beans. Bring to boiling. Reduce heat. Simmer, uncovered, for 2 minutes. Remove from heat. Let stand, covered, for 1 hour. Drain. Rinse. Return beans to saucepan. Add 6 cups fresh water. Bring to boiling. Reduce heat. Simmer, covered, for 1 to 1 1/2 hours or until beans are tender. Drain. Use as directed above in recipe.

Nutritional Information (amount per serving)
Calories 300; Carbohydrates 45g; Cholesterol 0mg; Fiber 12g; Fat 4.5; Sodium 600mg; Sugars 7g; Protein 20g

According to the Dietary Guidelines for Americans, about half your calories should come from carbohydrates, typically about 250 grams (g). For example, a person who eats approximately 2,000 calories per day should take in about 250 grams of carbohydrates (2,000 divided by half equals 1,000 -- and 1,000 calories divided by 4 grams = 250 grams). A teaspoon of sugar is 4 grams.

Carbs and diabetes: People with diabetes must always focus on carbohydrates. Depending on individual health challenges, reliable sources indicate that most people with diabetes should not consume more than about 130 grams of carbohydrate each day.

* Sources: Morningstar Farms Recipe