Low-carb cassoulet: fish and shrimp, with chickpeas

A cassoulet with fish and prawns, accompanied by crunchy cabbage.

Recipe for 4 people.

Low carb, Gluten free, Gluten and lactose free, Lactose free

Preparation: 00:50

Interval: 00:00

TOOLS

1 cutting board(s), 1 colander(s), 1 grater(s), 2 frying pan(s), 1 non-stick baking tray(s), 1 non-stick frying pan(es), 1 slotted spoon(s) , 1 ladle (optional)

EQUIPMENT

conventional

METERS

cup = 240 ml, spoon = 15 ml, teaspoon = 10 ml, teaspoon = 5 ml

Homemade Vegetable Broth Ingredients

– 2 liters of water

– 1 unit of onion coarsely chopped

– 2 cloves of garlic, cut in half (you can leave the peel)

– 6 units of black peppercorns ^ab

– 1 leek(s) (only the green part)

– 2 bay leaves

– thyme to taste (sprigs)

– Salt to taste

Ingredients Fish and prawn cassoulet with chickpeas

– olive oil to taste

– 600 g of white fish, without skin and bones, cut into cubes

– 600 g of cleaned medium prawns (or pre-cooked frozen prawns)

– 80 g of bacon cut into cubes

– 1 unit of onion, chopped

– 4 clove(s) of garlic, minced

– 1 unit of finger-de-moça pepper, seedless, chopped

– 2 leeks (white part), cut into slices

– Salt to taste

– pepper to taste ^THE

– 1.2 L of homemade vegetable broth (see recipe)

– 160 g of pre-cooked chickpeas

– 12 cherry tomatoes, cut in half

Crispy kale ingredients

– 4 cups kale, cut into very thin strips

– olive oil to taste

– Salt to taste

– 4 tablespoons of almond flour (or peanut flour)

PREPARATION:

1. Heat the oven to 180ºC to crisp up the kale.

2. Start by preparing the homemade vegetable broth (see preparation).

3. If you use canned chickpeas, drain them and wash them very well under running water to remove any residues of the preserve.

4. Cut the fish into cubes, season with salt and pepper and store in the refrigerator.

5. If you didn’t buy them clean, clean the prawns and season them with pepper – do not add salt now. Reserve in the refrigerator.

6. Peel and chop the garlic and onion. Remove the seeds and chop the chilli. Cut the bacon into cubes.

7. Wash the white part of the leek and cut it into slices. Wash and cut the cherry tomatoes in half. Wash the cabbage leaves, remove the thick stems and cut them into very thin strips.

PREPARATION:

Homemade vegetable broth (do this step before continuing the preparation):

1. Peel and coarsely chop the onion and cut the garlic clove in half (you can leave the peel). Wash the green leek leaves and cut them into small pieces (reserve the white part for the cassoulet).

2. In a pan, over a high heat, add the water (see quantities in the ingredients), onion, garlic, green leek leaves, bay leaf, peppercorns, thyme and salt.

3. Bring to the boil, reduce heat and simmer for 15 minutes.

4. Continue pre-preparation.

APPETITE OR DESSERT (optional):

If you have chosen to prepare an appetizer or dessert, take the opportunity to prepare it since this recipe does not require an interval.

Homemade vegetable broth:

1. Drain the broth, return it to the pan and keep warm.

Fish and Shrimp Cassoulet with Chickpeas – Preparation of Fish and Shrimp:

1. In a non-stick pan, heat the oil.

2. Add the fish cubes and fry until lightly golden.

3. Remove it with a slotted spoon and place it to drain on absorbent paper.

4. In the same pan, add a little more olive oil if necessary.

5. Arrange the prawns and, when they are slightly golden also on the bottom, salt them and turn them.

6. When they are lightly golden on the other side too, remove them from the pan and place them on absorbent paper: do not cook them too much otherwise they will become rubbery.

Crispy cabbage:

1. Spread the cabbage well on a non-stick baking tray, drizzle with a drizzle of olive oil, season with salt and mix.

2. Redistribute it so it doesn’t pile up.

3. Place in the preheated oven for about 10 minutes or until the cabbage is crisp, but not browning.

Fish and prawn cassoulet with chickpeas (other ingredients):

1. While the kale is in the oven, fry the bacon in a pan with a drizzle of oil until crispy.

2. Remove the bacon with a slotted spoon, place it on absorbent paper and set aside.

3. Remove some of the bacon fat, add the onion, garlic and chilli and sauté until the onion is translucent.

4. Add the white part of the sliced ​​leek and brown again.

5. Season with salt and pepper.

6. Add 1 or 2 ladles of hot vegetable broth and cook for about 3 minutes, over medium heat, until the leek is very soft.

7. Add the chickpeas, tomatoes and the remaining broth (see quantities in the ingredients) and cook for another 5 minutes.

8. Season with salt and pepper.

9. Add the fish cubes, prawns and bacon and mix gently.

10. Turn off the heat.

Crispy cabbage:

1. Remove the cabbage from the oven and sprinkle it with almond (or peanut) flour.

FINALIZATION AND ASSEMBLY:

1. Place the cassoulet in a serving bowl or arrange it on plates, preferably deep.

2. Arrange the crispy kale in the center of the cassoulet.

a) This ingredient(s) may contain traces of gluten due to cross-contamination. Gluten does not cause any harm or discomfort to people who are not sensitive or allergic to lactose and can be consumed in moderation without any harm to health. Consumption by celiac patients, even in small quantities, can cause various reactions. We therefore always recommend reading the labels of this ingredient(s) and other ingredients that may not be marked very carefully and opting for brands that certify that the product does not contain GLUTEN. b) This ingredient(s) may contain traces of lactose due to cross-contamination. Lactose is the sugar present in milk and its derivatives, it does not present any health risk if consumed in moderation by healthy people. People suffering from some kind of sensitivity, allergy or intolerance should be careful and pay attention to the presence in the composition of milk products, such as casein, albumin and milk powder. This is why we always recommend reading the labels of this ingredient(s) and all the others that may not be marked very carefully and opting for brands that certify that they are LACTOSE FREE.

Do you want to make this recipe? Access the shopping list, HERE.

To see this recipe for 2, 6, 8 people, click here.

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