Red Bean and Mushroom Ragout over Polenta

Kcal: 450 |

P: 16 |

F: 11 |

C: 70 |

Fiber: 11

Ingredients

Red kidney beans (canned, drained): 120g (1/2 cup), Mushrooms (cremini or button): 100g (1 cup, sliced), Onion: 50g (1/2 cup, diced), Garlic: 6g (2 cloves, minced), Carrot: 50g (1 small, diced), Celery: 30g (1 stalk, diced), Tomatoes (canned, diced): 100g (scant 1/2 cup), Water: 60ml (1/4 cup), Polenta (dry): 40g (1/4 cup), Water: 180ml (3/4 cup), Rosemary (fresh): 2g (1/2 tsp, chopped), Thyme (fresh): 2g (1/2 tsp, chopped), Bay leaf: 1 leaf, Olive oil: 5ml (2 tsp), Balsamic vinegar: 5ml (1 tsp), Parmesan cheese: 15g (1 tbsp, grated), Salt and Black pepper: to taste

Nutritional info:

Meal Type: dinner

Dietary Suitable for: Vegetarian (excludes meat, may include dairy and eggs)

Cooking Time Minutes: 260

Suitable for Menopausal Status: Peri-menopausal

Recipe Instructions

1. Heat 5ml olive oil in a pot over medium heat. 2. Add 50g diced onion, 50g diced carrot, and 30g diced celery. Cook until softened, about 5 minutes. 3. Add 3g minced garlic and cook for 30 seconds. 4. Add 100g sliced mushrooms and cook until they release their moisture and begin to brown, about 5 minutes. 5. Add 100g diced tomatoes, 120g red kidney beans, 60ml water, 2g chopped rosemary, 2g chopped thyme, 1 bay leaf, salt, and black pepper to taste. 6. Bring to a simmer, cover, and cook for 15 minutes. 7. Stir in 5ml balsamic vinegar. 8. Meanwhile, in another pot, bring 180ml water and a pinch of salt to a boil. 9. Slowly whisk in 40g dry polenta. 10. Reduce heat to low and cook, stirring frequently, for 15-20 minutes until thick and creamy. 11. Stir in 10g grated Parmesan cheese. 12. Remove bay leaf from the bean mixture. 13. Serve the bean and mushroom ragout over the polenta, topped with the remaining 5g grated Parmesan cheese.

Menopause Benefits

This Red Bean and Mushroom Ragout over Polenta is designed to nourish women with a blend of plant-based protein, fibre, and essential micronutrients. Red kidney beans provide protein and iron, supporting muscle maintenance and energy, key for women. Mushrooms, carrots, celery, and tomatoes add a spectrum of antioxidants, vitamin C, and potassium, which help support immune health, skin vitality, and healthy blood pressure. Mushrooms also offer vitamin D precursors, which are especially important for bone strength as estrogen levels decline. Polenta supplies complex carbohydrates and magnesium, supporting steady energy and muscle function. Olive oil and Parmesan cheese bring heart-healthy fats and calcium, both vital for cardiovascular and bone health during and after menopause. Fresh rosemary and thyme add anti-inflammatory phytonutrients, while balsamic vinegar brightens the dish and enhances flavour. Altogether, this comforting meal delivers a balance of protein, fibre, and key vitamins and minerals to support bone, heart, and immune health for women at every stage of menopause.

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