Red Bean and Mushroom Ragout over Polenta

Kcal: 400
P: 18
F: 12
C: 60
Fiber: 15

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 (1/2 cup), Vegetable broth (low-sodium): 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: 10ml (2 tsp), Balsamic vinegar: 5ml (1 tsp), Parmesan cheese: 15g (1 tbsp, grated), Salt: 2g (1/2 tsp), Black pepper: 1g (1/4 tsp)

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 6g 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 vegetable broth, 2g chopped rosemary, 2g chopped thyme, 1 bay leaf, 1g salt, and 1g black pepper. 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 1g 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 5ml olive oil and 10g grated Parmesan cheese. 12. Remove bay leaf from the bean mixture. 13. Serve the bean and mushroom ragout over the polenta, topped with remaining 5g grated Parmesan cheese.

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