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 a cozy lunch or a satisfying dinner, this dish is a celebration of vibrant flavors and wholesome ingredients. Packed with protein-rich black-eyed peas and cannellini beans, this stew is not only hearty but also incredibly nutritious. The combination of tender carrots, bell peppers, and green beans creates a colorful medley that is as pleasing to the eye as it is to the palate.

What makes this recipe truly special is its versatility. It caters to a variety of dietary preferences, being vegetarian, vegan, gluten-free, and dairy-free, making it an excellent choice for everyone at the table. The Italian seasoning adds a fragrant touch, while the undrained diced tomatoes bring a rich, savory depth to the stew. And let’s not forget the creamy polenta that serves as the perfect base, soaking up all the delicious flavors of the stew.

In just 75 minutes, you can create a dish that not only nourishes the body but also warms the soul. Whether you’re looking for a comforting meal after a long day or a healthy option to impress your guests, this Bean and Vegetable Stew with Polenta is sure to become a favorite in your recipe repertoire. Dive into this bowl of goodness and enjoy every bite!

Ingredients

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

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%