Healthy Caponata Beans & Polenta Recipe
created by
Natasha S. Dec. 23, 2024
“Trying a new app for plant based meal planning so I have next weeks menu planned and when I go grocery shopping it has a list for me.”
Coach Belle
“Nice keep me posted on how everything goes! Thanks for the updates lets keep up the good work!”
Instructions
1.
In a large pot, bring the vegetable broth to a boil. Gradually whisk in the polenta, stirring continuously to avoid lumps. Cook for about 5-7 minutes until thickened. Remove from heat and set aside.
2.
In a large skillet, heat olive oil over medium heat. Add the onion and garlic, sautéing until translucent (about 3-4 minutes).
3.
Add the diced eggplant, bell pepper, and zucchini to the skillet. Cook for another 5-7 minutes until the vegetables are tender.
4.
Stir in the chickpeas, diced tomatoes, oregano, salt, and pepper. Let it simmer for about 10 minutes, allowing the flavors to meld.
5.
Serve the vegetable mixture over a bed of polenta. Top with low-fat cheese or dairy-free alternative if desired, and garnish with fresh basil.
Ingredients
1.
1 cup polenta
2.
4 cups vegetable broth
3.
1 can (15 oz) chickpeas, drained and rinsed
4.
1 medium eggplant, diced
5.
1 red bell pepper, diced
6.
1 zucchini, diced
7.
1 onion, chopped
8.
2 cloves garlic, minced
9.
1 can (14 oz) diced tomatoes, no added sugar
10.
1 tablespoon olive oil
11.
1 teaspoon dried oregano
12.
Salt and pepper to taste
13.
1/2 cup low-fat cheese or dairy-free alternative (optional)
14.
Fresh basil for garnish
Nutrition
calories
320
fat
8
saturates
2
carbohydrates
50
fibres
12
sugar
6
addedSugar
0
protein
12
Healthy Caponata Beans & Polenta Recipe
My Rating
Natasha S.Author
"Trying a new app for plant based meal planning so I have next weeks menu planned and when I go grocery shopping it has a list for me."
Coach Belle
"Nice keep me posted on how everything goes! Thanks for the updates lets keep up the good work!"