Herbed Polenta with Beans and Bok Choy

Gluten Free
Health score
37%
Herbed Polenta with Beans and Bok Choy
45 min.
5
303kcal

Suggestions


Welcome to a delightful culinary experience with our Herbed Polenta with Beans and Bok Choy! This gluten-free dish is not only a feast for the eyes but also a wholesome meal that is perfect for lunch, dinner, or any time you crave something nourishing and satisfying. With a preparation time of just 45 minutes, you can easily whip up this vibrant dish that serves five, making it ideal for family gatherings or meal prep for the week ahead.

Imagine the earthy flavors of baby portobello mushrooms mingling with the crispness of fresh bok choy, all brought together by aromatic herbs like basil and oregano. The creamy polenta serves as a comforting base, while the kidney or cannellini beans add a hearty protein boost, ensuring you feel full and energized. A splash of white balsamic vinegar elevates the dish, adding a subtle tang that perfectly complements the rich flavors.

Whether you're a seasoned cook or a kitchen novice, this recipe is straightforward and rewarding. Plus, it’s easily customizable—feel free to experiment with different vegetables or add a sprinkle of vegan Parmesan for an extra touch of indulgence. Join us in creating a dish that not only nourishes the body but also delights the senses!

Ingredients

  • ounces portabello mushrooms sliced
  • ounces baby bok choy sliced
  •  bay leaves 
  • teaspoon basil dried
  • tablespoons basil dried chopped (I used 2 teaspoons )
  • teaspoons garlic minced
  • 14 ounce turtle beans drained canned (or beans)
  • small onion chopped
  •  and orange peppers red yellow chopped (or a combination of colors)
  • teaspoons oregano chopped
  • servings parmesan 
  • tablespoons flat parsley italian chopped
  • cup polenta 
  • teaspoon rosemary chopped
  • teaspoon salt 
  • servings pepper black freshly ground
  • 0.5 cup vegetable stock 
  • 4.3 cups water 
  • teaspoon balsamic vinegar white

Equipment

    Directions

    1. Add the garlic, bell pepper, and mushrooms and add a sprinkle of salt. Cook over medium-high heat, stirring, until mushrooms soften.
    2. Add the broth, bok choi, beans, and basil, stir well, and cover. Cook for about 5 minutes, until bok choy is wilted but still bright green. Season to taste with salt and pepper, and stir in vinegar.
    3. Serve atop polenta cubes, sprinkled with vegan Parmesan, if desired.

    Nutrition Facts

    Calories303kcal
    Protein22.91%
    Fat25.35%
    Carbs51.74%

    Properties

    Glycemic Index
    74.8
    Glycemic Load
    2.29
    Inflammation Score
    -10
    Nutrition Score
    24.345217357511%

    Flavonoids

    Apigenin
    3.45mg
    Luteolin
    0.17mg
    Isorhamnetin
    0.7mg
    Kaempferol
    0.12mg
    Myricetin
    0.26mg
    Quercetin
    2.92mg

    Nutrients percent of daily need

    Calories:303.32kcal
    15.17%
    Fat:8.7g
    13.38%
    Saturated Fat:5.09g
    31.84%
    Carbohydrates:39.95g
    13.32%
    Net Carbohydrates:35.14g
    12.78%
    Sugar:3.96g
    4.4%
    Cholesterol:20.4mg
    6.8%
    Sodium:1086.08mg
    47.22%
    Alcohol:0g
    100%
    Alcohol %:0%
    100%
    Protein:17.69g
    35.38%
    Vitamin C:66.04mg
    80.05%
    Vitamin K:77.8µg
    74.1%
    Vitamin A:2781.98IU
    55.64%
    Calcium:518.08mg
    51.81%
    Phosphorus:332.27mg
    33.23%
    Folate:121.92µg
    30.48%
    Selenium:20.98µg
    29.97%
    Iron:4.74mg
    26.33%
    Manganese:0.45mg
    22.52%
    Fiber:4.8g
    19.22%
    Magnesium:71.6mg
    17.9%
    Copper:0.33mg
    16.41%
    Potassium:567.81mg
    16.22%
    Vitamin B3:2.95mg
    14.73%
    Vitamin B6:0.29mg
    14.39%
    Vitamin B2:0.23mg
    13.76%
    Zinc:1.86mg
    12.39%
    Vitamin B5:0.94mg
    9.44%
    Vitamin B1:0.11mg
    7.11%
    Vitamin B12:0.38µg
    6.38%
    Vitamin E:0.89mg
    5.95%
    Vitamin D:0.29µg
    1.91%