Bean and Vegetable Stew with Polenta

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
71%
Bean and Vegetable Stew with Polenta
75 min.
4
805kcal

Suggestions


Warm up your kitchen and your heart with this delightful Bean and Vegetable Stew with Polenta! Perfect for those chilly evenings or any time you crave a hearty, nutritious meal, this dish is a celebration of vibrant flavors and wholesome ingredients. Packed with a medley of colorful vegetables and protein-rich beans, it’s not just a feast for the eyes but also a powerhouse of health benefits.

This vegetarian, vegan, gluten-free, and dairy-free stew is designed to cater to a variety of dietary preferences, making it an ideal choice for family gatherings or dinner parties. The combination of tender carrots, bell peppers, and aromatic garlic creates a savory base, while the addition of organic diced tomatoes infuses the dish with a rich, tangy flavor. Each spoonful is a comforting embrace, perfect for any meal of the day.

What truly sets this recipe apart is the creamy polenta that serves as a delightful base for the stew. Its smooth texture complements the hearty stew beautifully, making every bite a satisfying experience. With a health score of 71, you can indulge guilt-free, knowing you’re nourishing your body with every serving. Ready in just 75 minutes, this dish is not only easy to prepare but also promises to leave your kitchen smelling divine. Gather your loved ones and enjoy a wholesome meal that warms both the body and soul!

Ingredients

  • tablespoon vegetable oil 
  • 0.5 cup onion coarsely chopped
  • cup bell pepper green yellow coarsely chopped
  • teaspoons garlic finely chopped
  • medium carrots cut into 1/4-inch slices (1 cup)
  • 29 oz tomatoes diced italian with herbs, undrained organic canned
  • 15 oz blackeyed peas rinsed drained canned
  • 19 oz cannellini beans white rinsed drained canned ( kidney)
  • cup water 
  • teaspoon seasoning italian
  • 0.5 teaspoon salt 
  • 0.3 teaspoon pepper 
  • 16 oz polenta refrigerated
  • cup green beans frozen

Equipment

  • dutch oven

Directions

  1. In 4 1/2- to 5-quart Dutch oven, heat oil over medium heat.
  2. Add onion, bell pepper and garlic; cook 5 to 6 minutes, stirring frequently, until onion is softened.
  3. Stir in remaining ingredients except polenta and green beans.
  4. Heat to boiling; reduce heat to medium-low. Cover; cook 35 to 40 minutes, stirring occasionally, until carrots are tender and stew is hot. Meanwhile, cook polenta as directed on package; keep warm.
  5. Stir frozen green beans into stew. Cover; cook 5 to 6 minutes, stirring occasionally, until beans are hot. To serve, spoon stew over polenta.

Nutrition Facts

Calories805kcal
Protein15.34%
Fat7.04%
Carbs77.62%

Properties

Glycemic Index
76.71
Glycemic Load
17.35
Inflammation Score
-10
Nutrition Score
42.099565008412%

Flavonoids

Naringenin
1.4mg
Luteolin
1.83mg
Isorhamnetin
1mg
Kaempferol
0.54mg
Myricetin
0.35mg
Quercetin
6.92mg

Nutrients percent of daily need

Calories:804.95kcal
40.25%
Fat:6.38g
9.81%
Saturated Fat:1.07g
6.66%
Carbohydrates:158.23g
52.74%
Net Carbohydrates:137.73g
50.09%
Sugar:14.15g
15.72%
Cholesterol:0mg
0%
Sodium:341.06mg
14.83%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:31.26g
62.53%
Vitamin A:7403.35IU
148.07%
Folate:368.8µg
92.2%
Manganese:1.79mg
89.7%
Fiber:20.5g
82%
Vitamin C:65.65mg
79.57%
Potassium:1813.42mg
51.81%
Iron:9.15mg
50.84%
Magnesium:197.05mg
49.26%
Vitamin K:50.57µg
48.16%
Phosphorus:458.1mg
45.81%
Copper:0.89mg
44.39%
Vitamin B1:0.64mg
42.97%
Vitamin B6:0.75mg
37.55%
Selenium:24.63µg
35.18%
Zinc:3.95mg
26.36%
Vitamin E:3.3mg
21.99%
Vitamin B3:4mg
19.99%
Calcium:188.41mg
18.84%
Vitamin B5:1.64mg
16.41%
Vitamin B2:0.26mg
15.26%