Healthy Cassoulet

Cassoulet is a cultural icon of Southwest France. Originally developed by peasants to make use of all available ingredients — beans, pork, duck confit, gizzards — it’s as varied as the region’s towns. The name cassoulet comes from the word cassoulet, referring to the traditional conical clay pot in which it’s prepared. Cooked slowly over low heat, this humble stew of beans and meat is the perfect make-ahead meal and tastes even better a day or two later. It also freezes well.

My cassoulet is a healthier, quicker-cooking version with canned beans. There’s plenty of room for interpretation with additional flavors, greens, herbs, chicken sausage and other aromatics. Like home cooks in Southwest France, you’ll develop your own version. Garnish with a few sprinkles of Parmesan cheese and serve with sourdough bread or pasta and a side salad.


  • 2 tablespoons extra virgin olive oil
  • 3 cups chopped kale
  • 5 large cloves garlic, diced
  • 2 cans Cannellini beans, drained
  • 1 large can diced tomatoes
  • 1 package Italian chicken sausage, diced
  • Sea salt and fresh ground black pepper


  1. In a large skillet over medium heat, heat oil and sauté kale for 3-4 minutes.
  2. Add the garlic and cook for 2 minutes, stirring occasionally so the garlic does not burn.
  3. Add the sausage, Cannellini beans and diced tomatoes and simmer for 10 minutes.
  4. Season with salt and ground black pepper.

Looking for other easy, healthy recipes from Mint Nutrition? Start here, and be sure to follow Mint Nutrition on Instagram for continued recipes, tips, and insight.

As a certified integrative and functional dietitian, it’s my job to come up with tasty, healthy recipes and meal plans for individuals (neat, I know). To learn more about how my recipes and meals can best serve you and your specific needs, schedule a 15-minute consultation with Mint Nutrition today.

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Christiane Matey

Integrative Nutritionist & Dietitian

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