Individual White Bean Bakes

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Individual White Bean Bakes
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Health Score:
7,6 / 10
Difficulty:
moderate
Difficulty
Preparation:
2 h. 25 min.
Preparation
Calories:
977
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie977 kcal(47 %)
Protein62.06 g(63 %)
Fat47.59 g(41 %)
Carbohydrates74.77 g(50 %)
Sugar added0 g(0 %)
Roughage13.92 g(46 %)
Vitamin A89.61 mg(11,201 %)
Vitamin D1 μg(5 %)
Vitamin E0.8 mg(7 %)
Vitamin B₁0.94 mg(94 %)
Vitamin B₂0.38 mg(35 %)
Niacin19.24 mg(160 %)
Vitamin B₆0.52 mg(37 %)
Folate58.21 μg(19 %)
Pantothenic acid0.31 mg(5 %)
Biotin5.19 μg(12 %)
Vitamin B₁₂1.4 μg(47 %)
Vitamin C21.54 mg(23 %)
Potassium661.51 mg(17 %)
Calcium163.71 mg(16 %)
Magnesium45.01 mg(15 %)
Iron8.92 mg(59 %)
Iodine0.75 μg(0 %)
Zinc3.05 mg(38 %)
Saturated fatty acids12.31 g
Cholesterol136.03 mg

Ingredients

for
4
Ingredients
1 ½ cups dried Flageolet beans (drained)
1 cup dried breadcrumbs
curly parsley (to garnish)
¼ cup olive oil
1 onion (finely chopped)
3 cloves garlic (minced)
1 stick Celery (peeled and finely sliced)
4 cups chicken stock
2 cups canned tomatoes
4 confit duck legs (shredded)
6 Pork sausage (70-80% meat content if possible)
How healthy are the main ingredients?
tomatoCeleryolive oilgarlicparsleyonion

Preparation steps

1.
Heat the olive oil in a large casserole dish over a medium-high heat and sear the sausages until golden brown all over.
2.
Add the onion, celery and garlic and reduce the heat a little. Cook for 4-5 minutes until the vegetables start to soften.
3.
Add the stock, tomatoes and bay leaf and bring to the boil. Add the duck meat, then reduce to a simmer and cover.
4.
Cook gently for 1 hour, then add the beans and cook for a further 30-40 minutes. Pre-heat the grill to hot.
5.
Remove the bay leaf and sausages and discard the bay leaf. Slice the sausages and add back to the stew.
6.
Spoon into individual casserole dishes (roughly 400ml in volume) and top with the breadcrumbs.
7.
Grill for a few minutes until golden brown on top. Garnish with the parsley and serve.