Polenta with Mushrooms, Beans and Tomato
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.
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.
(Percentage of daily recommendation)
| Calorie | 556 cal. | (26 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 75 g | (50 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 16 g | (53 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 1.4 μg | (7 %) | ||
| Vitamin E | 7.3 mg | (61 %) | ||
| Vitamin K | 68 μg | (113 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 8.7 mg | (73 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 78 μg | (26 %) | ||
| Pantothenic acid | 2.4 mg | (40 %) | ||
| Biotin | 23.9 μg | (53 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 30 mg | (32 %) | ||
| Potassium | 789 mg | (20 %) | ||
| Calcium | 169 mg | (17 %) | ||
| Magnesium | 103 mg | (34 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 159 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 9 g |
Ingredients
- 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
Preparation steps
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.
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.
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.
Cut the polenta into strips about 2.5 cm wide and 5-6 cm long (approximately 1 x 2 1/2 inches).
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.
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.
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.