Cassoulet

Cassoulet is a rich, slow-cooked casserole originating from the Languedoc region of southern France. It is a hearty stew primarily composed of white beans (like haricot or cannellini) and various meats, which can include pork sausage, duck or goose confit, and sometimes mutton or pork skin. The dish is named after the traditional earthenware pot, the 'cassole,' in which it is prepared and baked.

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🍽️ Nutrition at a glance

Cassoulet is a very energy-dense dish, high in both protein and fat from the meats and fats, with a significant amount of carbohydrates from the white beans. It is a good source of iron, zinc, and B vitamins from the meat, and fiber from the beans. A typical serving can range from 600 to over 1000 calories, depending on the specific recipe and portion size.

Nutrition breakdown

Calories	540 kcal
Protein	35 g
Carbs	30 g
Fat	30 g
Fiber	4 g
Sugar	4 g
Sodium	1100 mg
Potassium	600 mg
Iron	4.5 mg
Zinc	6 mg
Phosphorus	350 mg
Vitamin B12	2.5 mcg
Niacin (B3)	8 mg
Selenium	30 mcg
Vitamin B6	0.5 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, cassoulet is a symbol of communal feasting and regional pride, with towns like Carcassonne, Toulouse, and Castelnaudary famously claiming to have the 'authentic' recipe. Nutritionally, the combination of slow-cooked legumes and meat creates a complete protein source, making it a historically sustaining meal for peasants and laborers.