WEIGHT MANAGEMENT SERVICE
ESTABLISHED 2017
About the Recipe
Pumpkin and Parsnip Cassoulet is a comforting, plant-based twist on the classic French-inspired dish, combining sweet roasted vegetables with hearty beans in a rich, herb-infused sauce. The natural sweetness of pumpkin and parsnip pairs beautifully with savory herbs and warming spices, creating a balanced and deeply satisfying meal. This wholesome, fiber-rich dish is perfect for cooler days and can be easily adapted to suit a variety of healthy, diet-friendly eating plans.
Ingredients
Suitable For:
Weight management
Prediabetes / Type 2 diabetes (low-glycemic, fiber-rich)
Cardiovascular risk patients
High-protein diet plans (with added beans or lean meat)
Low-carb / calorie-controlled diets (moderate root vegetables)
PCOS-friendly meal plans
Standard Portion (1 Serving – ~350g)
150g pumpkin, diced
100g parsnip, diced
100g cooked white beans (cannellini or navy beans)
½ cup chopped onion (~60g)
1 garlic clove, minced
½ cup chopped tomatoes (fresh or canned)
½ cup low-sodium vegetable or chicken stock
1 tsp olive oil
1 tsp dried thyme
1 tsp smoked paprika
Salt and black pepper, to taste
Optional: 1 tbsp fresh parsley, chopped
Ingredients (1 Serving)
150g pumpkin, diced
100g parsnip, diced
100g cooked white beans
½ cup onion, chopped
1 garlic clove, minced
½ cup chopped tomatoes
½ cup low-sodium stock
1 tsp olive oil
1 tsp dried thyme
1 tsp smoked paprika
Salt and black pepper
Optional: fresh parsley
Preparation
Preparation (Expanded)
Prep vegetables: Peel and dice pumpkin and parsnip into roughly 2 cm cubes. Chop onions and mince garlic. Drain and rinse beans if using canned.
Sauté aromatics: Heat 1 tsp olive oil in a large casserole or deep pan over medium heat. Add chopped onions and sauté for 3–4 minutes until translucent. Add garlic and cook 30 seconds until fragrant.
Add spices: Stir in dried thyme and smoked paprika. Cook for 1–2 minutes to release the aromas.
Cook vegetables: Add pumpkin and parsnip cubes to the pan. Stir to coat in the spices. Pour in chopped tomatoes and stock. Bring to a gentle simmer.
Simmer: Cover partially and simmer for 15–20 minutes, stirring occasionally, until pumpkin and parsnip are tender but not mushy.
Add beans: Gently fold in the cooked white beans and simmer for another 5 minutes until heated through.
Season and garnish: Taste and adjust salt and pepper. Sprinkle with fresh parsley before serving for added freshness and color.
Nutritional Value (Approximate Per Serving)
Nutrient | Amount per Serving (Approx.) |
Calories | ~350 kcal |
Protein | 14–16 g |
Carbohydrates | 50–55 g |
Fat | 6–8 g |
Fiber | 10–12 g |
Weight Loss (~280 kcal)
Reduce pumpkin to 100g and parsnip to 80g
Increase non-starchy vegetables (spinach, cabbage)
Prediabetes / Type 2 Diabetes
Keep root vegetables moderate
Focus on high-fiber beans for slower glucose absorption
High Cholesterol
Use minimal oil
Add extra beans or lentils for protein without saturated fat
Hypertension
Use low-sodium stock and canned beans
Skip added salt; season with herbs and paprika
High-Protein Diet Plan
Add 50g cooked lean chicken or turkey
Protein increases to ~25–28 g per serving