Polenta with Tomato-Braised Beans

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
59%
Polenta with Tomato-Braised Beans
45 min.
4
399kcal

Suggestions


Indulge in the comforting embrace of our delicious Polenta with Tomato-Braised Beans, a dish that effortlessly combines rich flavors and wholesome ingredients. Perfectly suited for vegetarians and vegans alike, this meal is not only gluten-free and dairy-free but is also a powerhouse of nutrition, boasting a Health Score of 59. Ready in just 45 minutes, it's perfect for a satisfying lunch or a cozy dinner that the whole family will love.

At the heart of this recipe is the creamy, soft polenta, which serves as a delightful base for the delightful tomato-braised cannellini beans. The combination of sautéed garlic, fresh sage, and parsley elevates the dish, infusing it with vibrant aromas that will have everyone coming back for seconds. With each bite, you'll enjoy the warmth of the beans enveloped in a rich tomato sauce that pairs beautifully with the robust texture of the polenta.

Not only is this meal a treat for the taste buds, but it also provides a balanced caloric breakdown with 399 kcal per serving, ensuring you can enjoy something healthy without sacrificing flavor. Whether you're looking to impress at a dinner party or just want to whip up something special for yourself, this Polenta with Tomato-Braised Beans is sure to become a staple in your culinary repertoire. Dive into this wholesome dish and discover the perfect harmony of taste and nutrition!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 19 ounce cannellini beans rinsed drained canned
  • 14.5 ounce canned tomatoes diced undrained canned
  • tablespoons olive oil extravirgin
  • tablespoon parsley fresh finely chopped
  • teaspoon sage fresh chopped
  •  garlic clove minced
  • cup polenta yellow dry
  • 0.1 teaspoon salt 
  • 0.5 teaspoon salt 
  • cups water 

Equipment

  • frying pan
  • sauce pan

Directions

  1. Heat olive oil in a large saucepan over medium-high heat.
  2. Add parsley and garlic to pan; saut 1 minute.
  3. Add sage and tomatoes; cook 12 minutes or until liquid almost evaporates.
  4. Add black pepper, 1/8 teaspoon salt, and beans to pan. Cover, reduce heat, and cook 10 minutes, stirring occasionally.
  5. Bring 4 cups water and 1/2 teaspoon salt to a boil in a large saucepan.
  6. Add polenta in a thin stream, stirring constantly. Cook for 2 minutes, stirring constantly. Cover and cook 10 minutes. Uncover and cook 2 minutes, stirring constantly. Cover and cook 5 minutes. Uncover and cook 2 minutes, stirring constantly. Cover and cook 5 minutes; uncover and cook 2 minutes, stirring constantly.
  7. Serve polenta with bean mixture.

Nutrition Facts

Calories399kcal
Protein14.83%
Fat18.09%
Carbs67.08%

Properties

Glycemic Index
40.75
Glycemic Load
9.12
Inflammation Score
-7
Nutrition Score
21.443043522213%

Flavonoids

Apigenin
2.16mg
Luteolin
0.02mg
Kaempferol
0.02mg
Myricetin
0.17mg
Quercetin
0.03mg

Nutrients percent of daily need

Calories:399.39kcal
19.97%
Fat:8.2g
12.62%
Saturated Fat:1.19g
7.43%
Carbohydrates:68.41g
22.8%
Net Carbohydrates:59.22g
21.53%
Sugar:5.19g
5.77%
Cholesterol:0mg
0%
Sodium:518.97mg
22.56%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.12g
30.24%
Copper:2.09mg
104.59%
Manganese:1.02mg
50.85%
Fiber:9.18g
36.74%
Iron:5.96mg
33.1%
Vitamin K:30.32µg
28.87%
Potassium:982.42mg
28.07%
Folate:104.46µg
26.12%
Magnesium:104.28mg
26.07%
Vitamin E:3.37mg
22.44%
Phosphorus:187.7mg
18.77%
Vitamin B1:0.26mg
17.57%
Vitamin B6:0.33mg
16.67%
Calcium:149.36mg
14.94%
Selenium:9.75µg
13.93%
Vitamin C:11.25mg
13.64%
Zinc:2.01mg
13.41%
Vitamin B3:1.91mg
9.55%
Vitamin A:391.07IU
7.82%
Vitamin B5:0.74mg
7.42%
Vitamin B2:0.12mg
7.21%
Source:My Recipes