Published January 30, 2013 | Written by The Healthline Editorial Team
Published by: 
Servings: 4
Total Time: 90 min
Prep Time: 25 min | Cook Time: 60 min
Fortunately ready-made polenta is now widely available in most Supermarkets. If you aren't able to find it, or prefer to make it from scratch, place 1 cup of cornmeal in a saucepan and stir in 4 cups of cold water. Whisk vigorously for 1-2 minutes to prevent the mixture from becoming lumpy. Bring the mixture to a gentle simmer and cook until thick, about 30 minutes. Spread evenly into a lightly greased baking pan and chill until firm.
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Serving size: |
2 polenta slices and approx. 440 g bean mixture |
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Calories per serving: |
438 |
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Total Fat 2.9g |
4% |
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Sodium 268mg |
11% |
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Serving size: |
2 polenta slices and approx. 440 g bean mixture |
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Calories per serving: |
438 |
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% Daily Value* |
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Total Fat 2.9g |
4% |
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Saturated Fat 1.2g |
6% |
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Trans Fat 0.0g |
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Sodium 268mg |
11% |
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Total Carbohydrate 96.0g |
32% |
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Dietary Fiber 17.0g |
68% |
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Protein 19.7g |
27% |
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* Percent Daily Values are based on a 2,000 calorie diet. |
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Ingredients
- 1 large onion, chopped
- 2 teaspoons minced garlic
- 1/2 cup dry white wine
- 1 (7-ounce) jar roasted red bell peppers, chopped
- 2 Tablespoons salt-free chilli
- 2 teaspoons ground cumin
- 2 teaspoons dried oregano
- 1 teaspoon hot sauce
- 2 (14.5-ounce) cans low-sodium diced tomatoes, undrained
- 1 (14.5-ounce) cans cannellini beans, drained and rinsed
- 2 to 21/2 cups water
- 1 (16-ounce) package of ready-made polenta cut into 8 slices
Step by Step:
- Spray a large, heavy-bottom casserole dish with cooking oil and place over a medium-high heat.
- Add onions and sauté 3 minutes or until onions have softened.
- Add garlic and cook 30 seconds before adding the wine. Cook over a moderate heat until it has reduced by 3/4.
- Stir in red bell peppers and next seven ingredients.
- Bring to a boil. Reduce heat and simmer, stirring occasionally, 40 to 45 minutes or until mixture thickens.
- Meanwhile, spray polenta slices with cooking spray and cook either on a stovetop grill-pan or under the grill for approximately 3 minutes per side or until golden brown.
- Serve bean mixture over 2 polenta slices.
