Bean and Vegetable Stew with Polenta

Name: Bean and Vegetable Stew with Polenta
Prep time: 1 h 15 min
Total time: 1 h 15 min
Yield: 4
Cuisine: Italian
Ingredients: 1 tablespoon olive or vegetable oil; 1 medium yellow or green bell pepper, coarsely chopped (1 cup); 1 medium onion, coarsely chopped (1/2 cup); 2 teaspoons finely chopped garlic; 2 medium carrots, cut into 1/4-inch slices (1 cup); 2 cans (14.5 oz each) diced tomatoes with basil, garlic and oregano, undrained; 1 can (15 to 16 oz) black-eyed peas, drained, rinsed; 1 can (19 oz) Progresso™ cannellini beans, drained, rinsed; 1 cup water; 1 teaspoon Italian seasoning; 1/2 teaspoon salt; 1/4 teaspoon pepper; 1 tube (16 oz) refrigerated polenta; 1 cup frozen cut green beans (from 12 oz bag)

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Prep 1 hr 15 min
Total 1 hr 15 min
Ingredients 14
Servings 4

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by Qué Rica Vida Cocina

Updated Oct 13, 2016

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Ingredients

1 tablespoon olive or vegetable oil
1 medium yellow or green bell pepper, coarsely chopped (1 cup)
1 medium onion, coarsely chopped (1/2 cup)
2 teaspoons finely chopped garlic
2 medium carrots, cut into 1/4-inch slices (1 cup)
2 cans (14.5 oz each) diced tomatoes with basil, garlic and oregano, undrained
1 can (15 to 16 oz) black-eyed peas, drained, rinsed
1 can (19 oz) Progresso™ cannellini beans, drained, rinsed
1 cup water
1 teaspoon Italian seasoning
1/2 teaspoon salt
1/4 teaspoon pepper
1 tube (16 oz) refrigerated polenta
1 cup frozen cut green beans (from 12 oz bag)

Directions

1

In 4 1/2- to 5-quart Dutch oven, heat oil over medium heat. Add bell pepper, onion and garlic; cook 5 to 6 minutes, stirring frequently, until onion is softened.
2

Stir in remaining ingredients except polenta and green beans. Heat to boiling. Reduce heat to medium-low. Cover; cook 35 to 40 minutes, stirring occasionally, until carrots are tender and stew is hot.
3

Meanwhile, cook polenta as directed on package; keep warm.
4

Stir green beans into stew. Cover; cook 5 to 6 minutes, stirring occasionally, until beans are hot. Serve stew over polenta.

Expert Tips

tip 1
Toss together a Caesar salad, pick up some rolls and pick up cannoli from your favorite bakery.
tip 2
Any type of canned beans, instead of the cannellini beans, will work in this recipe. You may want to experiment with garbanzo beans, butter beans, great northern beans, red beans or kidney beans.
tip 3
For an extra-special touch, sprinkle each serving with chopped fresh basil and freshly shredded or shaved Parmesan cheese.

Nutrition Information

480 Calories, 5g Total Fat, 22g Protein, 87g Total Carbohydrate, 19g Sugars

Nutrition Facts

Serving Size: 1 Serving

Calories: 480

Calories from Fat: 45

Total Fat: 5g; 8%

Saturated Fat: 1/2g; 4%

Trans Fat: 0g

Cholesterol: 0mg; 0%

Sodium: 1560mg; 65%

Potassium: 1010mg; 29%

Total Carbohydrate: 87g; 29%

Dietary Fiber: 15g; 58%

Sugars: 19g

Protein: 22g

% Daily Value*:

Vitamin A: 120%; 120%

Vitamin C: 80%; 80%

Calcium: 20%; 20%

Iron: 50%; 50%

Exchanges:

4 Starch; 0 Fruit; 1 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 2 Vegetable; 1 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;

Carbohydrate Choice

*Percent Daily Values are based on a 2,000 calorie diet.