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


Welcome to a delightful culinary journey with our Polenta with Tomato-Braised Beans, a wholesome and satisfying dish that perfectly captures the essence of healthy eating! This vegetarian and vegan recipe is not only gluten-free and dairy-free, but it’s also packed with flavors that will entice your taste buds while nourishing your body.

In just 45 minutes, you can create a delicious meal that serves four, making it perfect for lunch, dinner, or any time you need a wholesome main course. Imagine the creamy texture of the polenta complementing the hearty, tomato-braised cannellini beans, all enhanced by aromatic herbs like fresh parsley and sage. Every bite is a warm hug that brings comfort and joy.

With a calorie count of only 399 per serving, this dish strikes a perfect balance between indulgence and nutrition. The blend of protein, healthy fats, and complex carbohydrates will keep you energized and satisfied throughout the day. Plus, it's a fantastic way to explore plant-based cooking without sacrificing flavor or satisfaction.

If you're looking to impress your family and friends or simply want to treat yourself to a nutritious meal, our Polenta with Tomato-Braised Beans is the perfect choice. Dive into this vibrant and colorful plate filled with wholesome goodness, and make it a delightful addition to your culinary repertoire!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 19 ounce .5 can cannellini beans rinsed drained canned
  • 14.5 ounce canned tomatoes diced undrained canned
  • tablespoons olive oil extravirgin
  • tablespoon flat-leaf parsley fresh finely chopped
  • teaspoon sage fresh chopped
  •  garlic cloves minced
  • cup coarse 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