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Polenta with Mushrooms, Beans and Tomato

Polenta with Mushrooms, Beans and Tomato

1 Adult and 1 Child (1-6 Years)
45 min., ready in 1 hr
Time:
556
calories
Calories:
Health Score:
95 / 100
Ingredientsfor  
Ingredients
3 dried Porcini mushroom (10 grams)
350 milliliters Vegetable broth
150 grams Cornmeal
1 small onion (30 grams)
300 grams Green beans
1 sprig thyme
1 Tbsp almonds (20 grams)
2 Tbsps Canola oil
salt
peppers
1 Tomato
How healthy are the main ingredients?
Green beansalmondthymePorcini mushroomonionsalt
Preparation
1.
Polenta with Mushrooms, Beans and Tomato preparation step 1

Crumble mushrooms between fingers finely and cook with the broth in a pot. Stir in cornmeal and let cook for about 10 minutes on low heat. Meanwhile, peel onion, cut in half and cut into small dice.

2.
Polenta with Mushrooms, Beans and Tomato preparation step 2

Remove pot from heat and let the broth cool 5-8 minutes. Turn out onto a work board and spread with a spatula to a depth as thick as your thumb. Let cool another 10 minutes.

3.
Polenta with Mushrooms, Beans and Tomato preparation step 3

While the polenta cools, rinse beans, clean and cut diagonally into thin pieces. Rinse thyme and shake dry. Coarsely chop almonds in a mini food processor.

4.
Polenta with Mushrooms, Beans and Tomato preparation step 4

Cut the polenta into strips about 2.5 cm wide and 5-6 cm long (approximately 1 x 2 1/2 inches).

5.
Polenta with Mushrooms, Beans and Tomato preparation step 5

Heat 1 tablespoon canola oil in a pot and sauté the diced onion until translucent. Add beans, thyme and 50 ml (approximately 3 1/2 tablespoons) of water. Add salt and pepper, cover and cook for about 15 minutes over low heat, stirring occasionally and adding some water if needed.

6.
Polenta with Mushrooms, Beans and Tomato preparation step 6

Heat the remaining oil in a large non-stick pan. Fry the polenta strips over medium heat until crispy and brown on both sides, about 8 minutes.

7.
Polenta with Mushrooms, Beans and Tomato preparation step 7

Rinse tomato, cut into quarters, finely chop and mix with the chopped almonds and beans. Season with salt and pepper and serve with the polenta strips.

Nutritional values
1 serving contains
(Percentage of daily recommendation)
Calorie556 cal.(26 %)
Protein17 g(17 %)
Fat20 g(17 %)
Carbohydrates75 g(50 %)
Sugar added0 g(0 %)
Roughage16 g(53 %)
Healthy, because

Healthy, because

The combination of corn semolina and beans ensures an optimal supply of vegetable protein. In addition, together with the other ingredients, it covers half of the daily fibre requirement for adults and as much as 70 percent for children.

Even smarter

Even smarter

If you like, add 100 grams of chopped mushrooms to the polenta: this makes it taste even "mushroomier" and contains even more protein. And for a change you can serve tomato sauce and salad with the polenta instead of beans.

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