Cape Malay Black Bean And Cremini Mushroom Cassoule

Name: Cape Malay Black Bean And Cremini Mushroom Cassoulet Recipe
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
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

Servings: persons

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

1
Preheat oven to 375 degrees.
2
In large skillet, over medium heat, heat oil.
3
Saute/fry onion, garlic, ginger and dry spices till onion is soft and translucent/soft, about 5 min.
4
Add in mushrooms; saute/fry till mushrooms have lost their moisture and onions are golden brown, about 5 min.
5
Dissolve tomato paste in bean cooking liquid or possibly stock.
6
In large oven-proof casserole with lid, mix together mushroom mix, tomato paste mix, beans, cilantro, coconut, carrot, celery and salt.
7
Bake, covered till bubbly warm, about 40 min.
8
If you like, serve over rice or possibly grilled polenta squares.
9
Makes 6 servings, 10 grams of fat per 1 c. serving.

506

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Feel free to swap in similar ingredients you already have on hand and adjust seasoning to taste.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

Saved locally in your browser — visible only to you.

How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 17 ingredients. The key ingredients include: 1/4 c. extra virgin olive oil, 1 c. onion, finely minced, 3 x cloves garlic, chopped, 2 tsp ginger, freshly grated, and more.

Yes, Cape Malay Black Bean And Cremini Mushroom Cassoulet Recipe falls under the General category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!

Cape Malay Black Bean And Cremini Mushroom Cassoulet Recipe

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions