Spring Vegetable Stew with Soft Polenta Recipe


Submitted by jb723

Makes 8 servings


Vegetarian Times April 2008

Ingredients
1 large carrot, sliced into sticks
1 large yellow zucchini, sliced into sticks
1 large zucchini, sliced into sticks
2 tbs extra virgin oilve oil
10 oz. sliced mushrooms
2 leeks, sliced
5 cloves garlic, minced
3 cups canned chopped tomatoes
3 1/2 cups white beans, rinsed and drained
3 1/2 cups black beans, rinsed and drained
1 cup corn meal
Directions
  1. Bring 8 Cups water to a boil and fill large bowl with ice water. Add carrot to boiling water and simmer 1 min. Add zucchini and cook 1 min more. Drain and plunge into ice water to stop cooking. Drain and set aside.

  2. Heat olive oil over med. Add mushrooms and saute 10 min, or until liquid is released and mushrooms begin to brown. Add leeks and garlic and cook and saute 5 min more. Reduce heat to medium-low, cover, and simmer 10-15 min.

  3. Whisk together corn meal (polenta) and 4 cups water in a pot and bring to a boil over med-high heat, whisking frequently. reduce heat to low and cook 10-15 min or until thick and porridge like, stirring often. Season with herbs and pepper.

  4. Stir carrots and zucchini into stew; simmer 2-3 min or until heated through. Season, and serve on top of polenta.

Categories

Beans, Tomatoes, Vegetables, Main Dish, Soup, Mediterranean, Simmer, Vegetarian

Nutrition Facts
Serving Size 485.2g
Amount Per Serving
Calories
329
Calories from Fat
53
% Daily Value*
Total Fat
5.9g
9%
Saturated Fat
0.5g
2%
Cholesterol
0mg
0%
Sodium
69mg
3%
Total Carbohydrates
53.7g
18%
Dietary Fiber
14.1g
56%
Sugars
7.1g
Protein
16.6g
Vitamin A 65% • Vitamin C 53%
Calcium 15% • Iron 31%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown (?)
Nutrition Breakdown
Daily Values (?)
Daily Values

Nutritional Analysis

Nutrition Grade
95% confidence
A 		  Good points
  • Low in saturated fat
  • No cholesterol
  • Low in sodium
  • High in dietary fiber
  • High in magnesium
  • Very high in thiamin
  • High in vitamin A
  • High in vitamin C
    		•   
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