Vegetarian Cassoulet

By Hklbrries

Save the planet, save your children, save yourself and save money.

How? Cook.

I went to Leavenworth, Wash., recently to catch a talk by New York Times opinion writer, cookbook author and food columnist Mark Bittman. As a follower of his work in the Times and his recent book on conscious eating, “Food Matters,” I knew what Bittman was going to say.

I knew he would tell the standing-room-only crowd that Americans consume 200 pounds of meat per year (about 8 ounces per day), which is more than twice the global average. (We also down some 237 pounds of dairy and 32 pounds of eggs each year.)

I knew he would talk about the horrifying details of industrialized meat production. “Watching how most livestock is raised and slaughtered in this country would horrify even the most die-hard carnivores,” he said.

I knew that he would talk about how all of that meat eating is taxing the Earth in a way that is not sustainable by most estimates. It takes our planet a year and four months to regenerate the resources we use each year. And if everyone ate like Americans, it would take more than four and a half planet Earths to sustain us, according to Bittman.

Meat consumption is not the only problem, he says: Processed foods and empty calories have also led to a nationwide epidemic of obesity and related health problems. Bittman writes about all of the alarming ways that advertising, government subsidies and other marketing have contributed to the overconsumption in “Food Matters.”

There was one thing I wasn’t prepared to hear: As Bittman challenged audience members to rethink their diets and make small changes to start eating more plants, legumes and whole grains, he said part of the problem is that few people cook at home.

According to his rough estimate, just 10 percent of American meals are made at home, from scratch. (Throwing a frozen pizza into the oven does not count as a from-scratch meal, nor do other convenience foods. Bittman calls them UFOs: Unidentified Foodlike Objects.)

Ironically, we’re spending more time sitting in front of the television … watching others cook.

Really? People are cooking just 10 percent of their meals?

OK, he conceded when I asked him afterward, maybe 20 percent – but no more than that. The rest of the food most Americans eat is takeout, restaurant meals and heat-and-eat, Bittman said. This, from the man who wrote “How to Cook Everything.”

When I got back, I started quizzing friends and family: How often do you cook? Would you say you cook from scratch more than 10 to 20 percent of the time?

Many people said they are in their kitchen more often than that. Others were sheepish, and I started thinking about how a busy week can erase the cooking time even at our house.

So, here’s a challenge: This is our chance to join the food revolution. We don’t have to become vegans (Bittman’s not) or raise chickens in our backyard. All we have to do is cook, from scratch, a few more meals each week.

Bonus points for those who make those meals meatless, focus on local or seasonal foods, seek out humanely raised animals or stick to sustainable seafood choices.

Make small changes, Bittman says. If we would all eat three fewer cheeseburgers each week (or the equivalent) it would have the same impact on the environment as getting rid of all the SUVs in the country, he says.

Here are a few more reasons to cook:

• A recent study published in the journal Pediatrics found that when families shared at least three meals a week their children were more likely maintain a healthy weight and less likely to have problems with disordered eating than those who eat together less often.

• Rising food prices have been in the news a lot lately. However, it is still less expensive to make a meal at home than to dine out most of the time. Learn how to cook beans. Treat meat as a condiment, rather than the centerpiece of everyday meals.

• Those who plan ahead and cook meals at home are more likely to meet their weight-loss goals. At home, cooks can control the fat and calories that go into a dish and keep a tight rein on portion sizes – two trouble spots when dining out.

What more do you need? Quick, easy and delicious recipes? We’ve got you covered with suggestions from current food magazines, friends and new cookbooks.

If you love cooking shows on channels such as the Food Network or Lifetime television, start there. Pick up a cookbook by your favorite celebrity chef and get rolling.

Lifetime’s Allison Fishman has a new book that’s packed with fast, easy and healthy recipes called “You Can Trust a Skinny Cook.”

The Food Network’s Aaron McCargo Jr. just released “Simply Done, Well Done” with some serious comfort food that even beginners can make.

Ingredients

• For the cassoulet:
• 3 medium leeks (white and pale green parts only)
• 4 medium carrots, halved lengthwise and cut into 1-inch-wide pieces
• 3 celery ribs, cut into 1-inch-wide pieces
• 4 garlic cloves, chopped
• 1/4 cup olive oil
• 4 thyme sprigs
• 2 parsley sprigs
• 1 Turkish or 1/2 California bay leaf
• 1/8 teaspoon ground cloves
• 3 (19-ounce) cans cannellini or Great Northern beans, rinsed and drained
• 1 quart water
• For garlic crumbs:
• 4 cups coarse fresh bread crumbs from a baguette
• 1/3 cup olive oil
• 1 tablespoon chopped garlic
• 1/4 cup chopped parsley

Details

Servings 4
Adapted from epicurious.com

Preparation

Step 1

To make the cassoulet: Halve leeks lengthwise and cut crosswise into 1/2-inch pieces, then wash well and pat dry.

Cook leeks, carrots, celery, and garlic in oil with herb sprigs, bay leaf, cloves, and 1/2 teaspoon each of salt and pepper in a large heavy pot over medium heat, stirring occasionally, until softened and golden, about 15 minutes. Stir in beans, then water, and simmer, partially covered, stirring occasionally, until carrots are tender but not falling apart, about 30 minutes.

Make garlic crumbs while cassoulet simmers: Preheat oven to 350 F with rack in middle.

Toss bread crumbs with oil, garlic, and 1/4 teaspoon each of salt and pepper in a bowl until well coated. Spread in a baking pan and toast in oven, stirring once halfway through, until crisp and golden, 12 to 15 minutes.

Cool crumbs in pan, then return to bowl and stir in parsley.

Finish cassoulet: Discard herb sprigs and bay leaf. Mash some of beans in pot with a potato masher or back of a spoon to thicken broth. Season with salt and pepper. Just before serving, sprinkle with garlic crumbs.

Nutrition Information:
Per serving
516 calories
23 g fat (3 g saturated)
0 g cholesterol
12 g fiber
370 milligrams sodium