Black Bean Ragoût With Cheese Polenta

Gluten Free
Health score
39%
Black Bean Ragoût With Cheese Polenta
30 min.
4
415kcal

Suggestions

Black Bean Ragoût with Cheese Polenta: A Delectable Gluten-Free Delight!
Are you craving a hearty, gluten-free meal that's not only delicious but also ready in just 30 minutes? Look no further! This Black Bean Ragoût with Cheese Polenta is the perfect solution for your lunch, dinner, or even as a main course for a satisfying meal. Each serving comes in at a reasonable 415 calories, making it a guilt-free indulgence.
This recipe combines the rich flavors of black beans, diced tomatoes, and zesty spices, all complemented by the creamy goodness of cheese polenta. The polenta is made with yellow cornmeal, low-fat milk, and a hint of sharp cheddar cheese, resulting in a delightful balance of textures and tastes. The fajita seasoning adds an extra layer of flavor, while the fresh cilantro and fat-free sour cream provide a refreshing twist.
With a simple list of ingredients and easy-to-follow instructions, this recipe is perfect for both beginners and seasoned cooks. So, gather your equipment - a bowl, frying pan, saucepan, and a whisk - and let's get cooking! This Black Bean Ragoût with Cheese Polenta is sure to become a staple in your gluten-free recipe collection. Enjoy the flavors and the satisfaction of a homemade, nutritious meal that's as comforting as it is delicious.

Ingredients

  • 15 ounce black beans rinsed drained canned
  • 14.5 ounce canned tomatoes diced undrained canned
  • cup corn kernels frozen
  • 0.3 cup cilantro leaves fresh chopped
  •  garlic clove minced
  • tablespoon butter light
  • 0.8 cup milk 1% low-fat
  • teaspoon olive oil 
  • cup onion chopped
  • 0.8 cup cornmeal yellow uncooked
  • 0.5 teaspoon salt 
  • 1.3 teaspoons penzey's southwest seasoning (such as McCormick)
  • ounces sharp cheddar cheese shredded 2% reduced-fat
  • 0.3 cup cream fat-free sour
  • 2.3 cups water 
  • 1.5 cups zucchini chopped ( 1 medium)

Equipment

  • bowl
  • frying pan
  • sauce pan
  • whisk

Directions

  1. Heat oil in a large nonstick skillet over medium heat.
  2. Add onion and garlic; saut 3 minutes or until tender.
  3. Add tomatoes and next 3 ingredients; cook 12 minutes. Stir in beans; cook 2 minutes or until thoroughly heated.
  4. While tomato mixture cooks, bring 2 1/4 cups water and next 3 ingredients to a boil in a small saucepan.
  5. Add cornmeal, stirring with a whisk; cook 5 minutes over medium heat or until mixture is slightly thickened, stirring constantly.
  6. Remove from heat; stir in cheese and sour cream. Cover and let stand 5 minutes.
  7. Stir cilantro into ragot. Spoon polenta into individual bowls, and top with ragot.

Nutrition Facts

Calories415kcal
Protein17.16%
Fat23.5%
Carbs59.34%

Properties

Glycemic Index
60.63
Glycemic Load
16.23
Inflammation Score
-8
Nutrition Score
24.577391292738%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
2mg
Kaempferol
0.26mg
Myricetin
0.02mg
Quercetin
8.97mg

Nutrients percent of daily need

Calories:414.72kcal
20.74%
Fat:11.28g
17.36%
Saturated Fat:4.92g
30.78%
Carbohydrates:64.11g
21.37%
Net Carbohydrates:49.35g
17.95%
Sugar:12.04g
13.38%
Cholesterol:21.39mg
7.13%
Sodium:1064.27mg
46.27%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.54g
37.08%
Fiber:14.75g
59.02%
Manganese:0.9mg
45.23%
Phosphorus:392.16mg
39.22%
Folate:132.05µg
33.01%
Potassium:1088.42mg
31.1%
Magnesium:124.06mg
31.01%
Vitamin C:24.8mg
30.07%
Calcium:298.24mg
29.82%
Vitamin B6:0.59mg
29.7%
Iron:5.28mg
29.33%
Copper:0.56mg
28.06%
Vitamin B1:0.41mg
27.34%
Vitamin B2:0.46mg
26.99%
Vitamin K:21.51µg
20.48%
Zinc:2.98mg
19.9%
Vitamin B3:3.47mg
17.37%
Vitamin A:756.05IU
15.12%
Selenium:10.25µg
14.64%
Vitamin E:2.12mg
14.11%
Vitamin B5:1.19mg
11.91%
Vitamin B12:0.47µg
7.8%
Vitamin D:0.61µg
4.05%
Source:My Recipes