Black Beans over Polenta
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 3
Ingredients
1 medium onion, chopped1 medium bell pepper, chopped2 cloves garlic, pressed1 tablespoon olive oil1 14 oz. can black beans, drained and rinsed1/4 cup frozen corn1 cup of canned diced tomatoes, no salt added1 tsp chili powder (or more, to taste)1 tsp ground cumin
Heat oil in heavy saucepan, add onion, pepper, and garlic and saute for 5 minutes or so. Add the drained, rinsed black beans, tomatoes with juice corn and seasoning. Heat.
Make polenta - just plain corn meal mush - with salt and desired seasoning and 1 tablespoon olive oil. Bring 3 cups water to boil with salt, seasoning and oil. Mix 1 cup corn meal in 1 cup cold water. Pour into boiling water, stirring constantly until thick. See my "Vegan Polenta" recipe, also shared.
Spread 3 cups in bottom of 2 quart casserole. Spread black bean mixture over the top. Sprinkle 3/4 cup cooked lentils over the top for additional protein. Bake for 20 minutes to heat through.
Vegetarian: Add 3/4 cup Parmesan cheese to the 3 cups of mush before spreading in casserole. Sprinkle 3/4 cup shredded cheese over the top before baking.
Full meat: Add 3/4 (6 oz.)cup browned ground beef or turkey or chopped turkey or chicken, or other desired leftover meat to the bean mixture or just sprinkle over top with the cheese. You will need to add these items to your food diary.
Serving Size: makes 3 1-cup servings
Number of Servings: 3
Recipe submitted by SparkPeople user SCRAPPYGRAMMY.
Make polenta - just plain corn meal mush - with salt and desired seasoning and 1 tablespoon olive oil. Bring 3 cups water to boil with salt, seasoning and oil. Mix 1 cup corn meal in 1 cup cold water. Pour into boiling water, stirring constantly until thick. See my "Vegan Polenta" recipe, also shared.
Spread 3 cups in bottom of 2 quart casserole. Spread black bean mixture over the top. Sprinkle 3/4 cup cooked lentils over the top for additional protein. Bake for 20 minutes to heat through.
Vegetarian: Add 3/4 cup Parmesan cheese to the 3 cups of mush before spreading in casserole. Sprinkle 3/4 cup shredded cheese over the top before baking.
Full meat: Add 3/4 (6 oz.)cup browned ground beef or turkey or chopped turkey or chicken, or other desired leftover meat to the bean mixture or just sprinkle over top with the cheese. You will need to add these items to your food diary.
Serving Size: makes 3 1-cup servings
Number of Servings: 3
Recipe submitted by SparkPeople user SCRAPPYGRAMMY.
Nutritional Info Amount Per Serving
- Calories: 260.4
- Total Fat: 5.7 g
- Cholesterol: 0.0 mg
- Sodium: 46.8 mg
- Total Carbs: 43.3 g
- Dietary Fiber: 13.8 g
- Protein: 12.4 g
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